All Fours Breathing Drill

1-2 rounds of: 1.Foam Roller Hip Shift x 8-10/position/side 2. Side Lying Hip CAR's x 3-5 reps/side 3. Shoulder CAR's x 3-5 reps/side 4. Banded Deadbugs x 5-8 reps/side

Power Skips

Dumbbell 1 1/4 Hip Thrust

DB Standing Shoulder Press

Lying Glute Hyperextention

DB Y Raise

To complete this we are doing 2 rounds without resting between exercises. -20 steps walking lunges Straight into: -20 seated abductions Straight into: -20 steps walking lunges RIR: 0 Rest 2-3 minutes after a full round

1. 2x30 seconds/side of each movement: -Pigeon Stretch -Banded Hamstring Stretch -Foam Roll Glute 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Seated Breathing Drill

1-2 rounds: 1. Squat Therapy x 10/movement 2 .Hip Airplane x 8-10 reps/side 3. Windmills x 3-5 reps/side 4. Weighted Weight shifts 8-10 reps/side

Jump Squat

DB Defict Reverse Lunge

DB Overhead Tricep Extension

DB RDL

Glute Focused Step Up

LLPT Plank

1. 2x30 seconds/side of each movement: - Glute Smash -Hamstring Smash -Couch Stretch 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Standing Breathing Drills

1-2 rounds: 1. YTW x 5-8 reps/position 2. Neck ROM x 5/direction 3. Swimmers x 5-8 reps 4. T Spine rotations x 3-5 reps/side

Plyo Push Up

Banded Lat Pull Down

Negative Push-Up

Tripod-stance bent over rows

DB Chest Fly

Hollow Body Hold

1. 2x30 seconds/side of each movement: -Wall Supported Lat Stretch -Cobra + Childs Pose -Foam Roll Pecs 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).

Half-Kneeling Breathing Drill

1-2 rounds: 1. Side Lying Hip Abduction x 8-10 reps/side 2. Standing Hip Shift x 30 seconds/side 3. Adductor Rock backs x 8-10 reps 4. Deadbugs x 5-8/side

Db Swing

DB Hamstring Curls

DB Bicep Curls

Glute medius kickbacks with band

Standing Calf Raises

This superset is going to be done 1 leg at a time. So you'll start with the right foot planted on the floor, 10-15 reps working the right glute in the Rotating Bulgarian split squat. Then straight to work the right glute in the glute bridge (right leg stays planted on the floor) 10-15 reps. Then move to the other leg & repeat. Rest 2 minutes, then repeat the whole thing for another round RIR: 0 This superset targets both the glute max in both movements. -Rotating Bulgarian split squat (R leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (R leg) x 10-15 reps (Tempo: 3022) -Rotating Bulgarian split squat (L leg) x 10-15 reps (Tempo: 3010) -Single leg glute thrust (L leg) x 10-15 reps (Tempo: 3022)

1. 2x30 seconds/side of each movement: --Calf Stretch -Foam Roll Hamstrings -90/90 stretch 2. Recovery breathing 3-5 minutes. Preferably laying on back, head resting on ground, elevate legs on box/bench, to above heart level with knees slightly bent. Focus on bringing heart rate down with your breathing: 4 second inhale, 3 second hold at the top of your breath, 8 second exhale. The goal of every cool down is to walk out of the gym with your heart rate the same as when you walked in (not elevated).