Conjugate Athletics: Wave 2

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: Banded Lateral Hip Mobilization Hip Activation: Corrective Hip Activations (if needed)

Slider SL Squat 3-Way Reach

2 x 4

Side Plank Mini Band Clamshell (Static)

2 x 10 @ 2

Prone Hip CAR's (LAX)

2 x 4 @ 4

Single Leg Lateral Box Drop

3 x 3 @ 10, _ , _

NCM Box Jump

3 x 4

Single Leg Box Jump

3 x 3

Eccentric Isometric BB Front Squat

3 x 3 @ 50, 60, 70 %

Stick Mobility: Dunphy Squat

3 x 4 @ 10

Front Squat

5, 5, 3, 3

Front Squat

2 x 1 @ MAX lb

Front Squat

1 x MAX @ 70 %

Clean Pull (Pause @ Knee)

2 x 5

Hang Clean High Pull

3 x 4

Hang Squat Clean

3 x 3

Good Morning

3 x 6

Eccentric Chin-Ups

3 x 6 @ 5

FRC: 90/90 Base Hip Switches

3 x 5 @ 5

Swiss Ball Side Plank

3 x 20

2-KB Front Rack Slider Reverse Lunge

3 x 10

Banded Reverse Squat

3 x 25

Versa Climber

250, 200, 150, 100, 50 @ 60

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 Scorpian 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: Triceps, Pec Minor, Traps 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.

Depth Plyo Push-Up

3 x 6

Scorpion

3 x 5 @ 3

Eccentric Close Grip Bench Press

3 x 3 @ 50, 60, 70 %

Close Grip Bench Press

5, 5, 3, 3

Close Grip Bench Press

2 x 1 @ MAX lb

Close Grip Bench Press

2 x MAX @ 65, 50 %

Tall Kneeling Smith OH Press

4 x 6

Kneeling T-Spine Extension Stretch

4 x 30

Inverted Retraction & Row

3 x 6 @ 5

Weighted Dips (Eccentric)

3 x 6

DB Farmer's Carry

3 x 60

Single Leg Pike Pulses

3 x 10

TRX Single Arm Reach & Row

2 x 10

KBBU Single Arm Floor Press (no feet)

2 x 10

DB Tricep Extension

1 x 100

DB Fly

1 x 100

2-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: Bow & Arrow

2 x 5 @ 5

Thoracic Bridge Rollover Progression (Flow)

2 x 4

OLY: KB Warmup (Clean Series #1)

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

Snatch Grip RDL + Banded RNT

3 x 4

Hurdle Hop to Box Jump

3 x 4

Clean Complex #3

3 x 2

Clean Pull Under

3 x 3

Hang Power Clean

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

4-Way Dead Bug

2 x 8

TRX Handstand Hold

2 x 30

GHD Back Extension ISO Hold + Rotations

2 x 8

TRX Body Saw to Plank Press

2 x 8

Reverse Hyper

3 x 20 @ 30 %

Standing Banded Ab Crunches

3 x 20

Timed Intervals

Perform each exercise for timed intervals. Perform 3 rounds: (20s ON / 40s OFF) DB Continuous Vertical Jumps (Light DB's) KB High Pull to Goblet Catch KB Swings

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

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

DB Shrug

10 x 10

Barbell Overhead Front Raise

10 x 10

Barbell Bicep Curl

10 x 10

Pull-Up

10 x 10

Rope Upright Row

3 x 12

Rope Face Pull

3 x 12

Lying Rope Upright Row

3 x 12

Swiss Ball Kneeling Lat Stretch

2 x 45

Stick Mobility: T-Spine Slider Rotations

2 x 2 @ 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/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Groin Stretch + T-Spine Rotation (incorporate cable pull-through if desired) Hip-Activation: Corrective Hip Activations (if needed)

Balance Bubble SL Squat Matrix

2 x 2

Spring Ankle Position #1 (Level 2 Load: DB)

2 x 30

Extensive Single Leg Lateral Line Hops

2 x 30

Hang Squat Clean

2 x 6

Deadball Good Morning Jumps

2 x 4

Zombie Squats

3 x 4 @ _ , _ , 75 %

Max Effort Vertical Jump

3 x 4

Banded Front Box Squat

10 x 2 @ 75 %

BB Front Rack Slider Reverse Lunge

3 x 6

Power Step-Ups

3 x 6

Swiss Ball Tall Kneeling (Base)

3 x 60

Base Rotational-Stability CHOP

3 x 10

Supine PSOAS March (Hip Flexed)

3 x 10

Glute-Ham Raise (Negatives Only)

3 x 6

Superband ASLR Stretch

3 x 10

Single Leg Depth Squat

3 x 6

Band Assisted Split Squat Jumps

3 x 4

SLDL (Contralateral Loading)

3 x 10

Slider Hamstring Curls (Eccentric-Only)

3 x 10

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Complete rounds for conditioning. Coordination: Alternating Split Squat Drops (KB) x30s Grit: Superband TKE Reverse Lunge + Knee Drive x30s ea. Leg Push: Slider Mountain Climbers x30s

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: Triceps, Pec Minor, Traps 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. (video's for each attached) Dowel Pass-Through's x1 minute Prone Snow Devils x15 reps KBBU Partial Arm-Bar's x10 ea. Tall Plank Mini Band 3-Way Reach x5 ea. Alternating Single Arm KB Swings x15 ea.

Eccentric Close Grip Bench Press

3 x 4 @ _ , _ , 75 %

Med Ball Power Drop

3 x 6

Banded Bench Press Throws

10 x 3 @ 75 %

Weighted Chin-Ups (Eccentric Only)

4 x 6

Weighted Dips (Eccentric)

4 x 6

Hang Clean High Pull

3 x 5

Push Press

3 x 5

Half-Kneeling MB Rotational Throws

3 x 10

Half-Kneeling Superband LIFT

3 x 10

Mcgill Bird Dog

3 x 5

Eccentric DB Bench Press

3 x 12

Eccentric Chest-Supported DB Row

3 x 12

KB Snatch

3 x 10

Band Face Pull

1 x 100

Push-Up

1 x 100

Arm Farm

Perform the exercises as a circuit (in order) for 10 reps each exercise. Perform rounds for conditioning. Banded BB Curls x10 reps Banded Tricep Pushdowns x10 reps Barbell Bicep Curls (strip bands) x10 reps Banded OH Tricep Extensions x10 reps

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Tall Kneeling Smith OH Press

3 x 15

Prone Incline DB Front Raise

1 x 100

Seated DB "Around The World" Raises

1 x 100

Seated Superband Lateral Raise

1 x 100

Banded Overhead Tricep Extensions

3 x 20

Banded High Bicep Curls

3 x 20

Banded Tricep Stretch

2 x 45

Stick Mobility: Monkey Hang

2 x 1:00