Conjugate Athletics: Wave 4

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Groin, Glutes LAX BALL: Calves, Quads, Hamstring Mobility: Banded Ankle Mobilization Hip Activation: Corrective Hip Activations (if needed)

Single Leg Multi-Planer Reach to Knee Drive

2 x 2

Side Plank Mini Band PSOAS March

2 x 10

FRC: Standing Hip CAR's

2 x 4

Med ball Depth Drop Jump Rebound

3 x 3

Single Leg Box Jump

2 x 2

Split Stance SL Box Jumps

3 x 2

RFE Split Squat Jumps

3 x 4

Isometric Hold Back Squats

3 x 3 @ 50, 60, 70 %

Swiss Ball Isometric Bird Dog Hold

3 x 15

Back Squat

5, 5, 3, 3

Back Squat

2 x 1 @ MAX lb

Back Squat

1 x MAX @ 75 %

Clean High Pull

3 x 3

Segment Clean (Pause Clean)

3 x 3

Clean Pull + Hang Clean

3 x 2

Good Morning

3 x 6

Dynamic Pigeon to QHF Stretch

3 x 4

FRC: 90/90 PAILS / RAILS

3 x 3 @ 10

Adductor Side Plank (Copenhagen)

3 x 20

2-DB Slider Reverse Lunge

3 x 10

Banded Reverse Squat

3 x 20

Curve Sprints

10 x 10

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Hollow Bent Knee Hold x 30 seconds Hanging Hip Touches x 10 reps ea. Single Arm Passive Hang x 30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Split Stance Banded Jammer Throws

3 x 6

Side Lying Banded Thoracic Rotation

3 x 5 @ 3

Football Bar Bench Press

3 x 3 @ 50, 60, 70 %

Football Bar Bench Press

5, 5, 3, 3

Football Bar Bench Press

2 x 1 @ MAX lb

Football Bar Bench Press

2 x MAX @ 70, 50 %

Overhead Strict Press

3 x 6

Jerk Dip

3 x 5

Power Jerk + Split Jerk Complex

3 x 1

Yates Row

3 x 6

Weighted Dips (Isometric Pause's)

3 x 6

2-KB Hi-Low Carry (Overhead)

3 x 20

Hanging Alternating Single Leg Raise

3 x 10

Single Arm DB Row

2 x 10

Slider Archer Push-Up's

2 x 5

Prone Incline OH Press

1 x 100

Incline DB Tricep Extension

1 x 100

Speed-shift Run

4 x 400 @ 400

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Full Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Glute/Hip, Groin, Lats Trigger Point: Calf, Piriformis, IT-Band, Lats Mobility: Full Body OLY Warmup Correctives: (Athlete Specific)

Stick Mobility: Snake Reach

2 x 30

Dynamic Pigeon to QHF Stretch

2 x 4

Front Rack Skater Squat

2 x 3

OLY: KB Warmup (Clean Series #2)

Perform the KB swing circuit as your OLY technique primer + ADW. 1-Arm KB Hand Release Swings x5 reps ea. 1-Arm KB Waiters Clean x 5 reps ea. 1-Arm KB Clean + Rotational Press x 5 reps ea. Perform 2 rounds. 1st round: perform all 3 exercises on one arm before switching sides. 2nd round: perform each exercise on each arm, alternating sides before progressing to the next exercise. Use additional swings in between reps if needed to gather yourself and better stick the technique of each exercise.

Banded Hang Cleans

3 x 4

SL Depth Jump to SL Box Jump

3 x 3

Banded Clean Pulls

3 x 4

3-Position Clean

3 x 2

Block Clean + Front Squat (High Blocks)

10 x 2 @ 60, _ , _ , _ , _ , _ , _ , _ , _ , 80 %

Dragon Flags (Negatives Only)

2 x 8

TRX Straddle Up to Handstand Press

2 x 6

Landmine Anti-Rotation Twists

2 x 5

Hanging Knee Raise

2 x 15

GHD Weighted Back Extension

3 x 10

Standing Banded Ab Crunches

3 x 20

Timed Intervals

Perform each exercise for timed intervals. Perform 3 rounds: (20s ON / 40s OFF) Sandbag Shoulder Cleans Alternating 1-Arm KB Swings Hanging PSOAS March

Lower Body Flexibility Flow (5 Minutes)

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Pigeon Stretch 3. Updog to Downdog 4. World's Greatest Stretch 5. Cossack Squat 6. Side Splits 7. Side Splits Front Rocking 8. Frog Stretch 9. Frog Stretch Deep Rocking 10. Alternating Hip Flexor Stretch

Stick Mobility: Slap Shot Drill

1 x 5 @ 20

Belt Squat Marching

3 x 2:00

Hanging Mini Band PSOAS March

3 x 45

Jump Rope

3 x 2:00

DB Bicep Curls

3 x 45

Chin-Up

3 x MAX

Banded BB Bicep Curl

3 x MAX @ 45 lb

Seated Banded Leg Curls

3 x 25

Barbell Bicep Curl

3 x MAX @ 45 lb

Battle Ropes: Up And Down Waves

3 x 1:00

FRC: 90/90 PAILS / RAILS

2 x 3 @ 1

Lower Body Training Prep (Dynamic)

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Groin LAX BALL: Calves, Quads, Glute/Ham Tie-In Mobility: Superband Assisted Primal Squat Hip Activation: Corrective Hip Activations (if needed)

Stick Mobility: Hip Airplanes

2 x 2

Spring Ankle Position #2 (Level 2 Load: DB)

2 x 30

"Pop-Skip-Float" + Knee Drives (Vertical Emphasis)

2 x 30

Isometric Pistol Squat Hold (Heels Elevated)

2 x 2 @ 5

RFE Oscillatory Split Squats

2 x 3 @ 5

Overcoming Isometric BB Split Squat

3 x 3 @ 5

Split Squat Box Jump

3 x 4

Wide Stance Banded Box Squat

10 x 2 @ 75 %

Barbell Reverse Lunge w/ Knee Drive

2 x 2 @ 75 %

RFE Split Squat Jumps

2 x 4

DB Alternating Split Squat Jumps

2 x 8 @ 30 %

Band Assisted Split Squat Jumps

2 x 8

Tall Kneeling Hip Mobility Box Steps

3 x 5

Base Rotational-Propulsive Rope LIFT

3 x 10

Bridging PSOAS March

3 x 10

Glute-Ham Raise Isometric Hold

2 x 4

Active Hamstring Stretch

2 x 10

Single Leg Depth Squat

3 x 6 @ 3

Band Assisted SL Jumps

3 x 5

Slider Hamstring Curls

3 x 10

KB swings

3 x 25

Timed Intervals

Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF). Complete for 3-3 rounds for conditioning. RFE Continuous Hurdle Hop Overs x20s Lateral Bench Power Step-Ups (Alternating) x20s Superband Resisted Sprints x20s

Legs Up The Wall Flexibility Routine

1 x 10:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: T-Spine Mobility Ninja Flow

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Stick Mobility: Snake Reach (Lats) x30s ea. Half-Kneeling Superband Shoulder Packing x10 ea. Turkish Get Up x2 ea. Tall Plank Shoulder Raises x6 ea. Pushups 2x25 reps

Overcoming Isometric Football Bar Bench Press

3 x 4 @ 5

Triple Extension Banded Jammer Throws

3 x 6

Banded Football Bar Bench Press

10 x 3 @ 75 %

DB Z-Press

2 x 3 @ 75 %

L-Sit Med ball Overhead Throws

2 x 5

Power Jerk

2 x 3 @ 30 %

Band Assisted Feet Elevated Plyo Push-Up

2 x 6

Tall Plank Med ball Switch Catches

3 x 6

Quadruped Sandbag Pull Through's

3 x 6

Med Ball Figure 8's

3 x 10

Incline Bodyweight Tricep Extension

4 x 6

Weighted Isometric Pull-Up Hold

4 x 30

Front Lever (Static Tuck)

3 x 30

Lying Banded Face Pull

3 x 25

Push-Up

1 x 100

DB Density Circuit

For each round, select 1 pair of DB's to be used for all exercises & complete the reps for each exercise according to the rep scheme. Adjust your weight selection up & down as you ascend & descend the density pyramid. Pyramid Rep Scheme: 15/10/8/10/15 Incline DB Fly Prone Incline DB Reverse Fly Seated DB Lateral Raise Seated DB Front Raise Set a timer & log your completion time for this circuit in the leaderboard.

Stick Mobility: Slap Shot Drill

2 x 60

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Seated Scap Row

4 x 15

Close Grip Push-Up

4 x 25

Seated Plate OH Raise

4 x 15

Hanging L-Hang Hold

5 x 30

Seated DB Shrugs

15, 12, 10, 8, 6

Incline DB Bicep Curls + Wrist Twists

5 x MAX

Arm Farm

Perform both exercises as a timed superset. 30-seconds of continuous work (ON) for each, followed by a 30-second (OFF) period for rest. (prescribed) Bands: Complete for max rounds & log your max # of rounds achieved in the leaderboard. (alternative) Cables: x3-4 Rounds Max

Kneeling T-Spine Extension Stretch

1 x 5 @ 5

Prone Scorpion

1 x 5 @ 5