ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

Lateral Band Walks (ISC)

4 x 20

Goblet Squat (ISC)

4 x 10

Hamstring Bridge (ISC)

4 x 12

DB/KB Split Squat (ISC)

3 x 8

KB Sumo RDL

3 x 10

Incline DB Bench Press (ISC)

3 x 10

Single Arm DB Bent Over Row (ISC)

3 x 8

Prone Swimmers (ISC)

3 x 10

Side Plank (ISC)

3 x 0:30

ISC Mobility Circuit 2

Couch Stretch x 1 minute Pigeon Stretch x 1 minute 90/90 Hip Rolls x 15 ES Shrimp Roll x 12 Spiderman w/ Rotation x 12 ES Spiderman w/ Hip Lift x 12 ES Adductor Rock x 12 Glute Bridge with Reach x 10 Squat to Stand x 12 Hamstring Walkout x 10

Mini-Band Standing Hip Clam (ISC)

4 x 15

Reverse Nordic Curl (ISC)

4 x 10

Single Leg RDL (ISC)

4 x 8

Pallof Hold (ISC)

4 x 0:30

Goblet Cossack Squat (ISC)

3 x 8

Barbell Calf Raise (ISC)

3 x 15

Horizontal Pull Up (Supinated Grip) (ISC)

3 x 8

Seated DB/KB Shoulder Press (ISC)

3 x 10

Hollow Body Hold (ISC)

3 x 0:30

ISC Mobility Circuit 3

Couch Stretch x 1 Minute (Each Side) Pigeon Stretch x 1 Minute (Each Side) Cat Stretch x 12 Thread the Needle x 10 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Downward Dog to Cobra x 10 Prone Scorpion x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Squat to Stand x 12 Hamstring Walkout x 10

SL Hop and Stick (ISC)

3 x 4

Pogo Jumps (ISC)

3 x 0:15

Box Squat (ISC)

3 x 8

3 Point Slider Mobility (ISC)

3 x 10

Arabesque Hold (ISC)

3 x 0:25

Banded Isometric Adductor Hold (ISC)

3 x 0:30

Barbell Shoulder Press (ISC)

3 x 10

Banded Reverse Fly (ISC)

3 x 10

DB or KB Suitcase March (ISC)

3 x 12