Conjugate Athletics: Wave 1

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: 90/90 Base Hip Opening Sequence

Mini Band Quadruped Fire Hydrants

2 x 15

FRC: SLDL Hip CAR's

2 x 4 @ 3

Swiss Ball Pike Up to Reverse Rollout

2 x 8

Static Glute Bridge

3 x 30

Heiden Rebounds

3 x 3

Vipr SLDL + Loaded Hip-Lock Reach

3 x 4

Single Leg Broad Jump & Land

3 x 3

Eccentric Isometric BB RDL

3 x 3 @ 50, 60, 70 %

Kneeling Jump

3 x 4

Hang Clean High Pull

2 x 4

Hang Power Clean

2 x 3

Hang Squat Clean

2 x 2

Barbell RDL

5, 5, 3, 3

FRC: Straight Leg Hip Flexor CAR's

3 x 4

Barbell RDL

3 x 1 @ MAX lb

Broad Jumps

3 x 2

Single Leg Rack Pulls

3 x 6

KB Goblet Cossack Squat

3 x 4

Swiss Ball Plank Rollout

3 x 10

Swiss Ball Plank Kick Through

3 x 5

RFE SS 2-KB Front Rack

3 x 10

Adductor Side Plank (ground)

3 x 15

Swiss Ball Hamstring Curl

1 x 100

Rowing

6 x 15 @ 120

Legs Up The Wall Flexibility Routine

1 x 1 @ 5:00

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Perform each hanging variant for the prescribed timeframe. Accumulate a total of 3 minutes spent hanging. Hollow Body Hold (x30s) Scapular Circles (x30s ea. direction) Single Arm Passive Hang (x30s ea. arm)

Depth Drop Plyo Pushup

2 x 6

Stick Mobility: Ninja Flow (Progression 4/5)

2 x 30

Eccentric DB Bench Press

3 x 3 @ 50, 60, 70 %

KB Bent Press

3 x 3

Snatch Grip (BTN) OH Strict Press

2 x 5

Push Press

2 x 4

Power Clean + Power Jerk

3, 3, 2

DB Bench Press

5, 5, 3, 3

KB Arm Bar

3 x 30

DB Bench Press

3 x 1

Clapping Push-Up

3 x 6

Chin-Up

3 x 6

Dips (Eccentric Lowering)

3 x 6

Deadbug KB Pullover

3 x 12

Single Leg Pike Pulses

3 x 15

Plate Pinch Grip Hold

3 x MAX

Chest-Supported DB Row

3 x 15

KBBU Single Arm Floor Press

3 x 10

Band Pull-Apart

3 x 30

Seated Superband Lateral Raise

3 x 30

Anaerobic Lactic

Perform each exercise with a work interval of: 30s (1:3 ratio), followed by a rest interval for each exercise of: 90s (3:1 ratio). Tactical KB Snatch Alternating KB Gorilla Row Pushup 4 rounds

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Half-Kneeling Banded Face Pull to Y-Press

3 x 12

Yates Row

3 x 10

DB Shrug

3 x 12

Standing Plate OH Raise

3 x 12

Incline DB Bench Press

3 x 10

DB Fly

3 x 15

Barbell Bicep Curl

3 x 12

Seated BB French Press

3 x 12

Ab Wheel

3 x 10

Hanging Knee Raise

3 x 15

Incline BB Tricep Extension

3 x MAX

Chest-Supported DB Row

3 x 12

Stick Mobility: Monkey Hang

2 x 1:00

Stick Mobility: T-Spine Slider Rotations

2 x 4

Lower Body Pillar Prep

Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl

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

RDL Drop Catch

3 x 6

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

3 x 5

Eccentric Stiff Leg Deadlift

3 x 4 @ _ , _ , 70 %

Russian KB Swing

3 x 10

Banded RDL (Platform)

10 x 2 @ 75 %

Banded Rack Pulls

8 x 2 @ 75 %

SLDL (Contralateral Loading)

4 x 6

SLDL Continuous Jumps

4 x 6

Swiss Ball Tall Kneeling (Base)

3 x 60

Full Kneeling Rotational Propulsive LIFT

3 x 10

Supine PSOAS March (Hip Flexed)

3 x 10

Glute-Ham Raise (Negatives Only)

2 x 4 @ 5

TRX Hamstring Runner

2 x 5

KB Goblet Lateral Box Squat

3 x 6

RFE Oscillatory Split Squats

3 x 4 @ 5

KB Goblet Slider Lateral Lunges

2 x 10

Swiss Ball SL Leg Curl

2 x 25

ALactic ESD (ATP - PC)

Heavy Sled Push: 10s (1:9 Ratio) Recovery: 90s (9:1 Ratio wk 1: 6 rounds wk 2: 7 rounds wk 3: 8 rounds

Legs Up The Wall Flexibility Routine

1 x 1 @ 5:00

Upper Body Pillar Prep

Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: Banded Shoulder Mobilizations

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Prone DB Snow Devils (x15) Half-Kneeling KBBU Windmill (x6 ea.) Mini Band Shoulder Ext. Rotation (x20) Repeat if desired.

Sternum Chin-Up

3 x 6

Inverted Single Arm Row & Reach

3 x 5

Eccentric DB Bench Press

3 x 4 @ _ , _ , 70 %

Supine Med Ball Chest Pass

3 x 6

Banded DB Bench Press

10 x 3 @ 75 %

Hang Clean High Pull

8 x 3 @ 75 %

Eccentric Chin-Ups

4 x 6

Dips (Eccentric Lowering)

4 x 6

Tall Kneeling Rotational MB Throws

3 x 10

Base Rotational-Stability CHOP

3 x 10

Tall Plank KB Pull Through

3 x 8

Seated Chest Press

2 x 12

Lat Pulldown

2 x 12

1-Arm DB Row

3 x 15

Prone Incline DB Front Raise

3 x 25

DB Floor Press

3 x 15

Seated Superband Lateral Raise

3 x 25

Anaerobic Lactic

Perform the circuit with a continuous work interval (no deliberate rest intervals). Minimal rest in-between exercises while transitioning. Superband Pushup (amrap) Lat Pulldown (amrap) DB Farmers Carry (2 min) 3 Rounds for conditioning

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Half-Kneeling Banded Face Pull to Y-Press

3 x 12

Yates Row

3 x 10

DB Shrug

3 x 12

Standing Plate OH Raise

3 x 12

Incline DB Bench Press

3 x 10

DB Fly

3 x 15

Barbell Bicep Curl

3 x 12

Seated BB French Press

3 x 12

Ab Wheel

3 x 10

Hanging Knee Raise

3 x 15

Incline BB Tricep Extension

3 x MAX

Chest-Supported DB Row

3 x 12

Stick Mobility: Monkey Hang

2 x 1:00

Stick Mobility: T-Spine Slider Rotations

2 x 4