Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

Trap Bar Deadlift

8, 8, 6, 6, 6, 6 @ 50, 60, 70, 70, 70, 70 %

Med Ball Rotational Throw

3 x 3

Seated Band Neck Retractions

3 x 15

Bulgarian Split Squat

4 x 6

Lying Hamstring Curl - 2 Up / 1 Down

3 x 6

Farmers carry

3 x 30

Spinal Hygiene & Lower Body Mobility

Spinal Hygiene & Lower Body Mobility 1. Diaphragm/Belly Breathing x 1:00 2. Spinal ELDOA x 1:00 3. Band Assisted Supine Squat Stretch x 1:00 4. Band Assisted Wall Figure 4 Stretch x 1:00 Each 5. Band Assisted Groin Stretch x 1:00 6. Band Assisted Hip Flexor Stretch w/ Overhead Reach (Middle/Right/Left) x 0:30 each 7. Banded Lumbar Traction x 1:00 8. Banded Shoulder & T-Spine Traction x 1:00 9. QL Stretch x 1:00 Each 10. Wall Calf Stretch x 1:00 Each

Shake Out + Upper Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Shoulder Prep: 1. Bear Crawl Forward x10-15yds 2. Bear Crawl Backwards x10-15yds 3. Bear Crawl Left x10-15yds 4. Bear Crawl Right x10-15yds 5. Scap Push Up x10reps 6. Scap Wall Slides x10reps 7. Band Scap Retractions x10reps 8. Rotational KB Arm Bar x10reps each

Standing Landmine Press

10, 10, 6, 6, 6, 6 @ 50, 55, 70, 70, 70, 70 %

MB Push Press

3 x 5

Supinated Pull-apart w/ Cervical Rotations

3 x 12

Weighted Chin Ups

4 x 8

Barbell Overhead Shrug

3 x 15

Cable Lateral Raise

3 x 10

Upper Body Regen

Upper Body Regen 1. Foam Roll T-Spine x0:30 2. Thread the Needle x0:30e 3. Cat/Cow x15-20 reps 4. Foam Roll Lat x 0:30e 5. Child-pose w/ Reach x 0:30e 6. Trigger Point Pec x 0:30e 7. Standing Pec Stretch x 0:30e 8. Wall Slides x 15-20reps 9. Barbell Tricep Smash x 0:30e 10. Tricep/Shoulder Stretch x 0:30e 11. Posterior Cuff Stretch x 0:30e 12. Prone Swimmer x 15-20 reps 13. Wrist Extension Stretch x 0:30

Wake Up + Total Body Prep

Wake Up/ Shake Out Drills: 1. Easy Skip Forward x15-20yds 2. Easy Skip Backwards x15-20yds 3. Tall Shuffle Arm Swing (Right) x15-20yds 4. Tall Shuffle Arm Swing (Left) x15-20yds 5. High Knee Carioca (Right) x15-20yds 6. High Knee Carioca (Left) x15-20yds Mobility Prep: 1. Hamstring Sweeps x 5ea 2. Quad Pull w/ Overhead Reach x 5ea 3. Knee Hug to Lunge x 5ea 4. Worlds Greatest Stretch x 5ea 5. Leg Cradle to Lateral Lunge x 5ea 6. Forward Inchworm + Cobra Pose x 5 7. Blackburns x 10 8. Push Up x 10 9. Hip 90/90 x 10ea 10. 3 Way Glute Bridge Iso x 0:20ea (Right/Left/Both) 11. 3 Way Plank 0:20ea (Middle/Right/Left)

Speed Back Squat

10, 10, 3, 3, 3, 3 @ 50, 55, 45, 45, 45, 45 %

Pin Pull - Split Squat

3 x 4 @ 0:03

DB Speed Bench

10, 10, 3, 3, 3, 3 @ 50, 55, 45, 45, 45, 45 %

Barbell Inverted Row - Drop Catch

3 x 5

Half Kneeling - KB Windmill

3 x 8

Back Extension

3 x 12

Iso Wall Lateral Neck

3 x 60

No Equipment: Total Body Stretch

No Equipment Cool-down: Begin with 2:00 Diaphragm/Belly Breathing Lying on your back 1. Half Kneeling Hip Flexor Stretch x 1:00 Each 2. Half Kneeling Hamstring Stretch x 1:00 Each 3. Half Kneeling Bent Knee Hamstring Stretch x 1:00 Each 4. Groin Stretch w/ T-Spine Rotation x 1:00 Each 5. Pigeon Pose/Figure 4 x 1:00 Each 6.Static Scorpion Stretch x 1:00 Each (Adjust hand position for Pec stretch) 7. Cobra Pose x 1:00 8. Prayer Stretch (Middle/Right/Left) x 0:30 Each 9. Supine Bent Knee Iron Cross x 1:00 Each 10. Supine Ankle CARs x 0:30 Each Direction + Side 11. Kneeling Cervical CARs x 0:30 Each Direction

Total Body Prep (Stationary)

Complete the following: 1. Hamstring Chops x 10ea 2. Groin Fall Outs x 5ea 3. Iron Cross x 5ea 4. Scorpions x 5ea 5. Alternating Pike Toe Touches x 10ea 6. Forward Inchworm + Cobra Pose x 5 7. Hip Air Planex 10ea 8. BW Turkish Get Ups x 5ea

TRX Y-Raise

3 x 8

TRX Body Saw

3 x 8

DB Front Raise

3 x 8

DB Bicep Curls

3 x 8

DB Overhead Tricep Extension

3 x 8

Single Leg DB Calf Raise

3 x 10

Band TKE

3 x 10