Conjugate Athletics: Wave 6

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, Glutes/Hip, Groin LAX BALL: Lats, Calves, Quads Mobility: T-Spine Extension, Hip Mobility (Superior Glide) Hip Activation: Corrective Hip Activations (if needed)

Front Rack Skater Squat

2 x 6

Loaded T-Spine Extensions

2 x 10

FRC: Straight Leg Hip Flexor CAR's

2 x 8

KB Goblet Lateral Box Squat

3 x 6

Kneeling Jump - SL Landing

3 x 3

RFE Split Squat Jumps (DB's)

3 x 4

Penultimate Box Jump

3 x 2

1 1/4 Front Squat

3 x 3 @ 50, 60, 70 %

Swiss Ball SL Dynamic Hip Flexion

3 x 6

Anderson Front Squats

5, 5, 3, 3

Banded Anderson Front Squats

2 x 1 @ MAX lb

Front Squat

1 x MAX @ 80 %

Block Clean Pull

3 x 3

Block Clean (High Blocks)

3 x 3

Hang Squat Clean

3 x 2

Seated Cable Assisted Good Morning

3 x 6

Weighted Deadhang Chin-Up

3 x 6

FRC: 90/90 Half-90 Block HOVER's

3 x 5

Adductor Side Plank (Copenhagen)

3 x 20

GHD Single Leg Back Extension

3 x 8

Banded Reverse Squat

3 x 12

Timed Intervals

Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF) Deadball Slams Continuous Lateral High Hurdle Hops KB Swings Perform 3 Rounds

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: Scaps, Rotator Cuff, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Single Arm Scap Pulls x5 reps ea. Single Arm Rotations x3 rotations ea. Single Arm Passive Hang x30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Band Resisted Plyo Push-Up

2 x 6

Deadball Slam

2 x 8

Board Press (3")

3 x 3 @ 50, 60, 70 %

Barbell Pin Press

5, 5, 3, 3

Banded Pin Press

2 x 1 @ MAX lb

Bench Press

2 x MAX @ 75, 50 %

BTN Power Jerks

3 x 5

2 Push Jerk + Split Jerk Complex

3 x 2

Hang Clean + Power Jerk

3 x 3

Weighted Chin Ups

3 x 6

Chin-Up

3 x 6

Band Assisted Pull-Up

3 x 6

Band Assisted Eccentric Pull-Up

3 x 2 @ 10

Quadruped Sandbag Pull Through's

3 x 8

Parallette L-Sit Hold

3 x 20

Incline DB Bench Press (Alt. @ Top)

3 x 10

1-Arm DB Row

3 x 10

Medium Grip Lat Pulldown

1 x 100

BB Bradford Press

1 x 50

Woodway Curve Sprinting

400, 200, 200, 100, 100, 100

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: Pigeon + Bow & Arrow

2 x 2 @ 30

Bent Over Windmill

2 x 10

Overhead Squat W/ PVC (against rack)

2 x 8

OLY: KB Warmup (Snatch Series #3)

Perform the circuit as your OLY technique primer + ADW. 1-Arm KB Hand-Release Swings x5 reps ea. 1-Arm KB Waiters Clean x 5 reps 1-Arm KB Switch Snatch x5 reps ea. Perform 2 rounds. 1st round, perform all 3 exercises on one arm before switching sides. 2nd round, alternate back and forth between each side as you move through the exercises & their prescribed reps. Use additional swings in between reps if needed to gather yourself and better stick the technique of each lift.

Banded RDL (Platform)

3 x 6

Band Assisted Good Morning Jumps

3 x 6

Banded Snatch Pulls

3 x 4

Segment Snatch (Pause Snatch)

3 x 2 @ 60 %

Snatch

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

Ab Wheel

2 x 10

TRX Straddle Up to Handstand Press

2 x 5

GHD Russian Twists

2 x 10

Pike Leg Lift Static Hold

2 x 30

Barbell Back Extension

3 x 15

Hanging Knee Raise

3 x 20

Nancy

5 rounds for time 400 meter run 15 Overhead squat 95/65#

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: Bow & Arrow

2 x 5 @ 15

FRC: 90/90 Base Hip Switches

2 x 10

Reverse Hyper

5 x 15

Incline DB Bench Press

12, 12, 8, 8, 6, 6

Sternum Chin-Up

6 x 6

TRX Tricep Extension

4 x 12

Push-Up

4 x 12

Swiss Ball Hamstring Curl

4 x 20

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

FRC: Supine Hamstring PAILS / RAILS

2 x 3 @ 10

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, Glutes/Hip, Groin LAX Ball: Lats, Calves, Quads Mobility: Deep Squat + T-Spine Rotations Hip Activation: Mini Band Long Lever Reverse Crunch Repetition: Deep Squat Med Ball Thoracic Spine Extensions

Landmine Sissy Squat

2 x 5

Spring Ankle Position #3 (Level 2 Load: DB)

2 x 30

RFE Continuous Hurdle Hop Overs

2 x 8

Pistol Squat (Heels Elevated)

2 x 5

SSB Hatfield Split Squat + Heel Raise (Eccentric)

2 x 3

RFE SSB Hatfield Split Squat

3 x 4 @ _ , _ , 85 %

Single Leg Box Jump

3 x 4

Banded SSB Box Squat

10 x 2 @ 75 %

Banded SSB Anderson Squat

2 x 3 @ 85 %

Vertical Jump

2 x 4

SSB Speed Squat

2 x 3 @ 40 %

Band Assisted Vertical Jumps

2 x 6

Single Leg Pallof Press

3 x 10

Depth Reactive A-Skips

3 x 10

Side Plank Mini Band PSOAS March

3 x 10

Hamstring Razor Curls

2 x 6

FRC: Supine Hamstring PAILS / RAILS

2 x 3 @ 10

Split Squat Speed Step-Up

2 x 4

RFE Oscillatory Split Squats

2 x 3 @ 5

Band Assisted Split Squat Jumps

2 x 6

Belt Squat Good Morning

3 x 10

Belt Squat Marching

3 x 2:00

Timed Intervals

Perform each exercise & rest for 30 seconds in between each exercise. Complete 3-6 Rounds for conditioning. Bosch Clean x5 ea. leg. Curve Bounds x10 ea. leg. Supine Hamstring Tantrums x30 sec

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/Back, Lats, Pec Major LAX Ball: Scap, Rotator Cuff, Triceps Mobility: Banded Shoulder Mobility

Upper Body Movement Prep

FRC: Prone Shoulder CAR's x3 Hand Release Plyo Pushiup x20 Half-Kneeling KBBU ISO Waiter Hold x30 sec ea. Scap Pushup + Shoulder Raise x5 ea. Half-Kneeling KB Snatch to Windmill x5 ea.

Bench Press Throws

3 x 4 @ _ , _ , 85 %

Tall Kneeling Jammer Throws

3 x 6

Banded Pin Press

10 x 3 @ 75 %

Floor Press

2 x 3 @ _ , 85 %

Supine Med Ball Chest Pass

2 x 4

Depth Plyo Push-Up

2 x 3

Band Assisted Plyo Push-Up

2 x 6

Base Rotational-Propulsive Rope LIFT

3 x 10

Half-Kneeling Stability Bar Pallof Press & Raise

3 x 10

KBBU Side Plank Arm Bar

3 x 30

Weighted Dips

4 x 6

Dip

4 x 6

Band Assisted Dips

4 x 6

Dips (Eccentric Lowering)

4 x 1 @ 10

Yates Row

3 x 10

TRX Rear Delt Fly's

3 x 15

CHAOS BB OH Press

2 x 25

Repeated Effort Circuit

Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for 2 or more rounds for conditioning. Seated Plate Overhead Raise Prone Incline DB Row TRX Row

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

FB Pillar Prep (Bodybuilding)

Foam Roll: Back, T-Spine, Lats, Pecs Mini Band Shoulder External Rotations 3x30s Banded Shoulder Circles 3x20 Ab Wheel 3x10

Banded Barbell Bent Over Row

10, 8, 6, 4

TRX Inverted Row

4 x MAX

TRX Rear Delt Fly's

4 x 10

Incline Close Grip Bench Press

10, 8, 6, 4

Diamond Push-Up

4 x MAX

Slider Alligator Crawls

4 x 20

Dead Bug

3 x 6

Ab Wheel

3 x 15

Barbell Upright Row

3 x 10

Prone Incline DB Reverse Fly

3 x 10

Rope Upright Row

3 x 10

Rope Face Pull

3 x 10

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00