Conjugate Athletics: Wave 1

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/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl Hip Activation: Corrective Hip Activations (if needed)

Single Leg RDL to High Knee Drive

2 x 4 @ 3

Mini Band Quadruped Fire Hydrants

2 x 20

(POS) Cross-Body Reaches

2 x 8

Static Glute Bridge

3 x 30

Kneeling Jump

3 x 3

Single Leg Broad Jump & Land

3 x 3

Eccentric Isometric BB RDL

3 x 3 @ 50, 60, 70 %

Swiss Ball Plank Rollout

3 x 5

Barbell RDL

5, 5, 3, 3

Barbell RDL

2 x 1 @ MAX lb

Barbell RDL

1 x MAX @ 70 %

Clean High Pull (from PWR)

3 x 4

Power Clean (from PWR)

2 x 4

Hang Power Clean

2 x 3

Rack Pull

3 x 6

Shin-Box Alternating KB Goblet Get-Ups

2 x 5

FRC: 90/90 Base Hip Opening Sequence

3 x 5 @ 20

Swiss Ball Plank Rollout

3 x 10

RFE SS 2-KB Front Rack

3 x 10

Swiss Ball Hamstring Curl

3 x 25

Rowing

4 x 250

Legs Up The Wall Flexibility Routine

1 x 1 @ 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 + Scap Activation: Banded Shoulder Mobility

Hollow Body Hold x 30 seconds Scapular Depression x 10 reps Scapular Circles x 10 ea. direction Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Hand Release Plyo Push-up

2 x 6

Thoracic Bridge Reach (Static)

2 x 30

Eccentric DB Bench Press

3 x 3 @ 50, 60, 70 %

DB Bench Press

5, 5, 3, 3

DB Bench Press

2 x 1 @ MAX lb

DB Bench Press

2 x MAX @ 60 %

DB Z-Press

3 x 6

DB Military Press

3 x 6

KB Bent Press

3 x 3

Tempo Landmine Bent Over Row

3 x 6

Dips (Eccentric Lowering)

3 x 6

Plate Pinch Grip Hold

3 x 60

Hollow Hold

3 x 30

KBBU Single Arm Floor Press

2 x 10

Single Arm Russian KB Swing

2 x 20

Band Pull-Apart

Seated Superband Lateral Raise

1 x 100

1-mile Run

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: Overhead / T-spine Prep

2 x 8 @ 6

Thoracic Bridge Rollover Progression (Flow)

2 x 1 @ 4

OLY: KB Warmup (Snatch Series #1)

Perform the KB swing circuit as your OLY technique primer + ADW. 1-Arm KBBU Clean x5 reps ea. 1-Arm KB High Pull x 5 reps ea. 1-Arm KBBU Snatch 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.

Overhead Pause Squat

3 x 4

Hurdle Hop to Box Jump

3 x 4

Power Snatch + Overhead Squat

3 x 2

Hang Snatch High Pull

3 x 5

Block Power Snatch (Low Blocks)

10 x 2 @ 40, _ , _ , _ , _ , _ , _ , _ , _ , 65 %

GHD Back Extension ISO Hold

2 x 20

Box Handstand Hold

2 x 30

KB Windmill

2 x 5

V-Ups

2 x 10

Reverse Hyper

3 x 20 @ 90 lb

Toes to Bar

2 x 10

Timed Intervals

Perform each exercise for 30-seconds ON (work), followed by 30-seconds OFF (recovery). Perform the ESD circuit for 3-5 rounds. KB Swings (heavy) Overhead Walking Lunges (#45) Banded Face Pulls (light)

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Wide Grip Pull Ups

3 x 10

Standing Plate OH Raise

3 x MAX

Hanging Knee Raise

3 x 10

DB Bicep Curls

3 x MAX

Yates Row

3 x 10

DB Shrug

3 x MAX

Barbell Roll Outs

3 x 10

Chest-Supported DB Row

3 x MAX

Stick Mobility: Monkey Hang

2 x 1:00

Stick Mobility: T-Spine Slider Rotations

2 x 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, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl Hip Activation: Corrective Hip Activations (if needed)

SLDL + Medball OH Reach

2 x 4 @ 2

Spring Ankle Position #1 (Level 1 Load: BW)

2 x 30

Pogo Ankle Hops

2 x 30

Snatch Grip RDL + Banded RNT

3 x 3

Mini Band Bird-Dog + KB Pull-Through's

3 x 5

Eccentric Stiff Leg Deadlift

3 x 4 @ _ , _ , 75 %

Single Leg Broad Jump & Land

3 x 2

Banded RDL (Platform)

10 x 2 @ 75 %

Single Leg Rack Pulls

3 x 6

Single Leg Box Jump

3 x 4

Swiss Ball Tall Kneeling (Base)

3 x 60

Superband Tall-Kneeling Rotational LIFT

3 x 10

Supine PSOAS March (Hips Extended)

3 x 10

Swiss Ball SL Leg Curl

2 x 6 @ 5

Active Hamstring Stretch

2 x 10

Banded Split Squat Oscillations

2 x 4 @ 5

SLDL Continuous Jumps

2 x 5

KB Goblet Slider Lateral Lunges

2 x 10

Seated Banded Leg Curls

1 x 75

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Double KB Swing (go heavy) x30s Slider Mountain Climbers x30s BOSU Alternating Lateral Hops x30s Perform 3-5 rounds for conditioning.

Legs Up The Wall Flexibility Routine

1 x 1 @ 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 Slider Rotations (x3 ea.)

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Superband Shoulder Warmup x 1 minute Prone OH Press x 15 reps (slow & controlled) Half-Kneeling KBBU Static Hold x 30-sec ea. Tall Plank Shoulder Taps x 10 reps ea. Single Arm KB Swings x 20 reps ea.

Eccentric DB Bench Press

3 x 4 @ _ , _ , 70 %

Supine Med Ball Chest Pass

3 x 6

Banded DB Bench Press

10 x 3 @ 75 %

Eccentric Chin-Ups

4 x 6

Dips (Eccentric Lowering)

4 x 6

Tall Kneeling Rotational MB Throws

3 x 10

Half-Kneeling Superband CHOP

3 x 10

Bear Crawl

3 x 10

Seated Chest Press

3 x 12

Lat Pulldown

3 x 12

1-Arm DB Row

3 x 10

Prone Incline DB Front Raise

1 x 100

DB Floor Press

1 x 100 @ 30 %

Swol & Sweaty: Shoulder Prehab

This is a repeated effort circuit. Complete each exercise in order, for max unbroken reps. Once you reach failure, start the next exercise, and continue until all exercises have been completed. 2 minute recovery in between rounds and perform rounds for conditioning. Perform 2 rounds: Banded Pushups (amrap) Seated Banded Y Raise (amrap) DB Lateral Raises (amrap) Banded Face Pulls (amrap)

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Incline DB Bench Press

3 x 10

Incline DB Fly

3 x MAX

DB Bench Press

3 x 10

DB Fly

3 x MAX

Barbell Bicep Curl

3 x MAX

Standing BB French Press

3 x MAX

Skull Crushers

3 x MAX

Seated DB Bicep Curls

3 x MAX

Chest Stretch

2 x 1:00

Stick Mobility: T-Spine Slider Rotations

2 x 4