Conjugate Athletics: Wave 3

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, Groin LAX BALL: Lats, Calves, Quads Mobility: Banded Anterior Hip Mobilization Hip Activation: Corrective Hip Activations (if needed)

Vipr SLDL + Loaded Hip-Lock Reach

2 x 4 @ 2

Quadruped Slider Hip Extension

2 x 8

(POS) Step-Up to Contralateral Pulldown

2 x 6

Glute Bridge Marching

3 x 6

Kneeling Box Jump

3 x 3

Straight Leg Box Jumps

3 x 3

Kneeling Jump To Box Jump

3 x 2

Trap Bar Deadlift (Isometric Hovers)

3 x 3 @ 50, 60, 70 %

Swiss Ball Plank Knee Touches

3 x 5

Trap Bar Deadlift

5, 5, 3, 3

Trap Bar Deadlift

2 x 1 @ MAX lb

Trap Bar Deadlift

1 x MAX @ 75 %

Hang Clean (From Below The Knee)

3 x 3

Clean Pulls

3 x 4

Clean Pull + Power Clean

3 x 2

Pendlay Row

3 x 6

Shin-Box Alternating Get-Ups to KB Halo

2 x 5

FRC: 90/90 Internal Rotation LIFT-OFF's

3 x 3 @ 5

TRX Standing Rollout

3 x 10

Bulgarian Split Squat

3 x 10

Banded Back Extension

3 x 15

Sled Push

10 x 20

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, Delts LAX Ball: Pec Minor, Lats, 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.

Clapping Push-Up

3 x 6

Thoracic Bridge w/ Crab Reach

3 x 5 @ 3

Incline Bench Press

3 x 3 @ 50, 60, 70 %

Incline Bench Press

5, 5, 3, 3

Incline Bench Press

2 x 1 @ MAX lb

Incline Bench Press

2 x MAX @ 70, 50 %

Landmine Banded SA OH Press

3 x 6

Landmine Rotational Snatch (90 Degrees)

3 x 5

Landmine Crossbody Lateral Raise

3 x 10 @ 45 lb

3-Position Isometric Pull-Up

3 x 6

Dips (Isometric Pause's)

3 x 6

DB Farmer's Walk (w/ Fat Grips)

3 x 60

Single Leg Straddle Over's

3 x 10

1-Arm DB Row

2 x 10

Single Arm DB Floor Press

2 x 10

Band Face Pull

1 x 100

Band Upright Row

1 x 100

400 m repeats

4 x 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)

Prone Dowel Lift to Press

2 x 8 @ 3

Yoga Pose: "Wheel Pose"

2 x 1 @ 60

2-KB Overhead Pause Squat

2 x 2 @ 20

OLY: KB Warmup (Snatch Series #2)

Perform the KB swing circuit as your OLY technique primer. 1-Arm KB High Pulls x5 reps ea. 1-Arm KBBU Clean to Reverse Lunge x 5 reps ea. 1-Arm KB Snatch x 5 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 Snatch Pulls

3 x 4

Kneeling Box Jump

3 x 4

Hang Power Snatch + Banded RNT

3 x 4

Kneeling Snatch

3 x 5

Hang Power Snatch

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

Barbell Rollouts

2 x 8

Box Handstand Hold

2 x 30

KBBU Windmill

2 x 5

Supine Windshield Wipers

2 x 8

GHD Hip Extension

3 x 10

GHD Sit-Up

3 x 10

Timed Intervals

Perform each exercise for timed intervals. Perform 3 rounds: (20s ON / 40s OFF) Alternating KB Swing Reverse Lunges Slider Mountain Climbers Alternating 1-Arm 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

Stick Mobility: Ninja Flow (Progression 4/5)

1 x 5:00

45 Degree Incline DB Row

4 x 10

DB Spider Curls

4 x 10

45 Degree Incline DB Row

4 x MAX

Seated DB Bicep Curls

4 x MAX

Machine Chest Supported SA Row

3 x 10

Machine Chest Supported Row

3 x MAX

Prone Incline DB "Y" Raise

1 x 100

Seated Superband Overhead Press

1 x 100

Prone Incline DB Lateral Raise

1 x 100

Seated Superband Lateral Raise

1 x 100

Seated DB Bicep Curls

1 x 100

Hanging Nunchuck Grips

3 x MAX

Hanging Scapular Depressions

3 x 15

Superband Shoulder Mobility (Kelly Starrett)

3 x 1:00

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, Groin LAX BALL: Lats, Calves, Quads Mobility: Band Assisted Reverse Nordic Curls Hip Activation: Corrective Hip Activations (if needed)

Plate Hip Airplane

2 x 5

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

2 x 30

Alternating Split Squat Drops (DB's)

2 x 30

Single Leg Trap Bar Deadlift

2 x 4

Trap Bar Vertical Jumps

2 x 4

Overcoming Isometric Split Stance Rack Pull

3 x 3 @ 5

Single Leg Box Jump

3 x 4

Banded Trap Bar Deadlift

10 x 2 @ 75 %

Trap Bar Power Shrugs (from blocks)

2 x 3 @ 85 %

Continuous Vertical Jumps (Arms Fixed)

2 x 5

DB Continuous Vertical Jumps

2 x 3 @ 30 %

Band Assisted Vertical Jumps

2 x 5

Pallof ISO Hold + Slider Lateral Lunges

3 x 10

Base Rotational-Stability LIFT

3 x 10

Reverse Plank PSOAS March

3 x 10

TRX Single Leg Hamstring Curl

2 x 4

Half-Kneeling Slider Front Split Knee Hinges

2 x 10

DB Goblet Skater Squat (ISO Pauses)

2 x 6

Band Assisted SL Pogo Hops

2 x 8

Low Lunge Isometric Hold

2 x 30

Lateral Deceleration Lunge (Band Resisted)

2 x 15

Timed Intervals

Perform each exercise for 30 seconds of work (ON) followed by 30 seconds of rest (OFF). Complete for 3-5 rounds for conditioning. Continuous Low Box Jumps x30s Burpees x30s Sandbag Shoulder Cleans 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: Traps, Pec Minor, Triceps Mobility: Stick Mobility Snake Reach

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Stick Mobility: Ninja Flow x1 minute ea. FRC: Swimmers x3 KBBU Half-TGU x5 ea. Tall Plank KB Pull Through x5 ea. 1-Arm KBBU Snatch x3 ea.

Overcoming Isometric Incline Bench Press

3 x 4 @ 5

Tall Kneeling Med Ball Chest Pass

3 x 6

Banded Incline Bench Press

10 x 3 @ 75 %

Hang Snatch High Pull

2 x 3 @ 85 %

Deadball Slam

2 x 5

Pendlay Row

2 x 3 @ 30 %

Band Assisted Plyo Pull-Up

2 x 5

Base Parallel Alternating Med Ball Hip Throws

3 x 10

Base Rotational-Propulsive Rope CHOP

3 x 10

L-Sit KB Twist & Press

3 x 10

Weighted Dips (Isometric Pause's)

4 x 6

Weighted Isometric Chin-Up Hold

4 x 30

Prone Overhead Dowel Isometric Hold

3 x 30

Banded Overhead Tricep Extensions

3 x 25

DB Bench Press

1 x 100 @ 30 %

Swole & Sweaty: Delt Circuit

Perform the exercises as a circuit (in order) for max unbroken reps with each exercise. Perform rounds for conditioning. Prone Incline DB Front Raise Prone Incline DB Lateral Raise Prone Incline DB Face Pull Seated DB "Around The World" Raises Seated DB Lateral Raises

Superband Shoulder Mobility (Kelly Starrett)

1 x 1 @ 5:00

Turkish Get Up

3 x 3 @ 50, 75, 90 %

Seated DB Shoulder Press

3 x 10

Seated Superband Lateral Raise

3 x MAX

Incline DB Fly

4 x 10

Incline DB Bench Press

4 x 10

DB Fly

4 x 10

DB Bench Press

4 x 10

Single Arm DB Floor Press

3 x 10

Push-Up

3 x MAX

Prone Incline DB Face Pull

1 x 100

Prone Incline DB Lateral Raise

1 x 100

Seated DB Lateral Raises

1 x 100

Seated DB Bicep Curls

1 x 100

Prone Scorpion

1 x 5 @ 5