TC Hinge Red Express

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea direction scapular CARs (seated) 2) 30sec ea direction sidelying hip CARs 3) 1:00 breathe & brace in hooklying 4) 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 6 min**

8 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 rounds **practice your breathing and brace you from your warmup.

Dual DB Front Squat

8, 6, 4

Filly Arnold Press

8, 6, 4

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

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 1:00 chest supported incline Is w/ 2 down/2 up tempo 2) 1:00 breathe & brace in crocodile 3) 1:00 chest supported incline Ys w/ 2 down/2 up tempo 4) 1:00 breathe & brace in 3 mo. position 5) 1:00 chest supported incline Ts w/ 2 down/2 up tempo **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. **if no place to incline bench/box safely, perform prone on bench/box or floor **cap at 6 min**

2 rounds for quality: 8-12 cal bike (40sec effort) 8-10 seesaw banded row 8-10 prone banded hamstring curls @ mod resistance **brace abs** 30sec top of glute bridge hold 20sec ea standing straight leg hold **10 min time cap**

SA DB Front Rack Carry

3 x 40

Strict Pull Up

3 x 6

5 strict chin ups 30sec plank hold 12-15 cal bike (1:30 effort) NOTES: **strict chin up: band assist as needed

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 30sec ea direction glenohumeral CARs (seated) 2) 10(5ea) 90/90 hip rotations **lean back or elevate hips on plate as needed** 3) 1:00(30sec ea) breathe & brace in short oblique sit 4) 30sec ea side 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 6 min**

10 min for quality: 1:00 bike 10(5ea) goblet curtsy lunge @ mod load 20-30sec tall plank 8-10 ea banded quadruped hip adduction

Suitcase FFE Split Squat

8, 6, 4

Close Grip DB Bench Press

8, 6, 4

90 sec on: 10(5ea) alt DB seesaw press @ mod load bike in remaining time **30 sec rest** 90 sec on: 10 goblet squats @ mod load bike in remaining time **30 sec rest** x 4 rounds

Perform 5 min of your assigned physical therapy homework for lower body or the following: Spend 1:00 @ ea station for 1 round: 1) 1:00 chest supported incline Is w/ 2 down/2 up tempo 2) 1:00 breathe & brace in crocodile 3) 1:00 chest supported incline Ys w/ 2 down/2 up tempo 4) 1:00 breathe & brace in 3 mo. position 5) 1:00 chest supported incline Ts w/ 2 down/2 up tempo **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. **if no place to incline bench/box safely, perform prone on bench/box or floor **cap at 6 min**

8 min EMOM: 1) 40sec bike 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 rds

Banded Glute Bridge

3 x 12

Batwing Hold

3 x 30

SA DB High Pull

8, 6, 4

For time: (7:00 time cap) 100' farmers carry @ mod load 15 banded row @ mod resistance 200' farmers carry 25 chest supported incline row @ mod load 30 cal bike **2:00 rest** For time: (7:00 time cap) 30 cal bike 25 chest supported incline row @ mod load 200' farmers carry 15 banded row @ mod resistance 100' farmers carry @ mod load NOTES: **Time to complete task includes rest **farmers carry: be sure to place 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 **incline row: if you dont have a way to incline your bench/you only have a box where chest supported row isn't possible, perform 25 banded facepulls