TC Hinge Red

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 30sec ea direction scapular CARs (seated) 30sec ea direction sidelying hip CARs 1:00 breathe & brace in hooklying 1:00 breathe & brace w/ 90/90 hold @ wall **Breathing and bracing: expand through the belly as you breath in (you may use your hands as an external cue) and tighten your core by pulling your belly button down and in as you breathe out (think about creating a corset with your abs) **90/90: drive your big toe into the wall, "spread the floor with the remaining toes" to create an arch in your foot and lightly drive your legs into the wall while practicing breathing and bracing cues above. **cap at 10 min**

8-12 min EMOM 1) 20-30sec SA overhead DB hold R @ mod load you can hold "perfect" posture with 2) 20-40sec knee side plank R 3) 20-30sec SA overhead DB hold L @ mod load you can hold "perfect" posture with 4) 20-40sec knee side plank L x 2-3 rounds **practice your breathing and brace you from your warmup.

Front Squat

8, 6, 4

Filly Arnold Press

8, 6, 4

1) 40sec pushups 2) 8-12 cal AB (40sec max) 3) 40sec suitcase walking lunges @ mod load 4) 8-12 cal AB (40sec max) x4-5 rounds NOTES: **1 rep = 5 feet for lunges **pushup: elevate as needed

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 5ea chest supported incline I, Y, & Ts w/ 2 down/2 up tempo 1:00 breathe & brace in crocodile 1:00 breathe & brace in 3 mo. position **Breathing and bracing: expand through the belly as you breath in (you may use the floor as an external cue) and tighten your core by pulling your belly button up toward the ceiling and in as you breathe out (think about creating a corset with your abs) **3 mo. position: position elbows slightly ahead of where ears are in space. Make a diamond with arms, tuck chin down slightly and lengthen back neck (like a string is pulling your head tall toward the opposite wall). Keep shoulder away from ears while pushing elbows into the floor. Practice breathing and bracing cues above. **cap at 10 min**

2 rounds for quality: 8-12 cal AB (1:00 effort) 8-10 ring row 8-10 prone banded hamstring curls @ mod resistance **brace abs** 30sec top of glute bridge hold 20sec ea standing straight leg hold **15 min time cap**

Sled Push

3 x 40

SA DB Front Rack Carry

3 x 40

Strict Pull Up

3 x 6

5 strict chin ups 30sec plank hold 100' sled row @ mod load you can move smoothly 40-60 single unders NOTES: **strict chin up: band assist as needed **sled row: make sure not to overbend at the waist, and brace as you pull! **jump rope: spend max 1 min here. Choose a variation that allows you to land lightly on your feet, remain braced through your midline. If you cannot do so without increase in symptom, perform pogo hops or bike for 8-12 calories.

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 30sec ea direction glenohumeral CARs (seated) 10(5ea) 90/90 hip rotations **lean back or elevate hips on plate as needed** 1:00(30sec ea) breathe & brace in short oblique sit 5-10ea low oblique bridges **Breathing and bracing: expand through the belly as you breath in (you may use your hands as an external cue) and tighten your core by pulling your belly button down and in as you breathe out (think about creating a corset with your abs) **low oblique bridge: breathe in/expand through the belly at beginning of rep, exhale and tighten as you bridge **cap at 10 min**

10 min for quality: 1:00 erg/AB bike 10 slant board or cyclist goblet squats @ mod load 20-30sec tall plank 8-10 ea banded quadruped hip adduction

Back Rack FFE Reverse Lunge

8, 6, 4

Close Grip Bench Press

8, 6, 4

90 sec on 10(5ea) alt DB seesaw press @ mod load erg bike/AB in remaining time **45sec rest** 90sec on 10 dual DB front rack squats @ mod load erg bike/AB in remaining time **45sec rest** x 4 rounds

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 5ea chest supported incline I, Y, & Ts w/ 2 down/2 up tempo 1:00 breathe & brace in crocodile 1:00 breathe & brace in 3 mo. position **Breathing and bracing: expand through the belly as you breath in (you may use the floor as an external cue) and tighten your core by pulling your belly button up toward the ceiling and in as you breathe out (think about creating a corset with your abs) **3 mo. position: position elbows slightly ahead of where ears are in space. Make a diamond with arms, tuck chin down slightly and lengthen back neck (like a string is pulling your head tall toward the opposite wall). Keep shoulder away from ears while pushing elbows into the floor. Practice breathing and bracing cues above. **cap at 10 min**

8-12 min EMOM: 1) 40sec erg bike/AB 2) 8-10 prone DB hamstring curls **brace abs** 3) 30-40sec farmers march @ mod load (slow and controlled, pull through abs) 4) 30sec bent knee hollow hold x 2-3 rds

Banded Glute Bridge

3 x 12

Batwing Hold

3 x 30

SA DB High Pull

8, 6, 4

For time: (10:00 time cap) 100' farmers carry @ mod load 20 ring row @ TOUGH angle 200' farmers carry 30 chest supported incline row @ mod load 30 cal AB **2:00 rest** For time: (10:00 time cap) 30 cal AB 30 chest supported incline row @ mod load 200' farmers carry 20 ring row @ TOUGH angle 100' farmers carry @ mod load NOTES: **Time to complete task includes rest **farmers carry: be sure to place KBs/DBs on a higher surface (a bench or box) so you are not deadlifting them everytime you pick them up. When you do need to pick them up from the ground, be sure to lunge to get object from the floor