TC Hinge Yellow

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 30sec ea direction quadruped scapular CARs 30sec ea direction quadruped hip CARs 1:00 dead bugs **breathe and brace** 3-5ea rolling supine to low oblique sit **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) **dead bugs: be sure to breathe in/expand belly before each rep, exhale and brace as you lower leg/arm **cap at 10 min**

2-3 rounds: 20-30sec side plank ea side 40Mea SA OH carry @ mod load you can hold "perfect" posture with 8-10ea pallof press **breathe and brace** **practice your breathing and brace pattern you from your warmup. Breathe in through belly before each press, breathe out and brace as you press

Front Squat

3 x 10

Farmers Press

3 x 10

Ring Fall Outs

3 x 7

1) 40sec pushups 2) 40sec sandbag bear hug carry @ mod load 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 **sandbag carry: goblet carry @ heavy load if no sandbag

Perform 10 min of your assigned physical therapy homework OR follow lower body + upper body warmup below: 2-3 rds: 5 blackburns 8-10 prone DB hamstring curls @ mod-tough load **brace abs** 1:00 cat camel 1:00 bird dogs **Breathing and bracing (hamstring curls): 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) **bird dogs: be sure to breathe in/expand belly before each rep, exhale and brace as you raise leg/arm, beware of extending too much in low back and opening hip of moving leg (keep hips square to floor). **cap at 10 min**

2 rounds for quality: 8-12 cal AB (1:00 effort) 8-10 ring row 6 GHD hip extension w/ 3111 tempo** 30sec batwing hold @ mod load **brace abs** **GHD hip extension: brace hips/abs before each rep, while visualizing a long spine as you bend at the waist by "reaching through the top of your head", be sure you are far enough off of the machine that your hip bones are not touching the pads of the GHD. This will prevent your back from rounding, the goal here is to keep a flat back as you bend at the hip. Be sure to move only through a range that feels safe. **15 min time cap**

Rack Assisted Single Leg RDL

3 x 6

Bent Over DB Row

3 x 6

Hanging Knee Tuck Hold

3 x 20

5 strict chin ups 5 KB Romanian DL @ single leg RDL load above or 5# heavier w/ 3 down/1 up tempo** 100' sled row @ mod load you can move smoothly** 40-60 single unders NOTES: **strict chin up: band assist as needed **KB RDL: if you exceed 4 rounds, perform a 30sec plank on elbows in round 5. Reduce load if increase in symptom. **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 quadruped glenohumeral CARs 4-5ea shin box bridges (2 down/2 up tempo) 1:00 dead bugs **breathe & brace** 3-5ea rolling supine to low oblique sit **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) **dead bugs: be sure to breathe in/expand belly before each rep, exhale and brace as you lower leg/arm **cap at 10 min**

12-15 min for quality: 1:00 erg bike or AB 10 slant board or cyclist goblet squats @ mod load 15-20sec knee copenhagen plank 30sec FLR ring plank (or floor if too unstable) 8-10ea half kneel pallof press **breathe and brace** **practice your breathing and brace pattern you from your warmup. Breathe in through belly before each press, breathe out and brace as you press

Back Rack Box Step Up

8, 6, MAX

Single Arm Farmers Carry

30, 40, MAX

90 sec on 10(5ea) alt DB push 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 sidelying thoracic windmill 1:00 cat camel 5ea 90/90 trunk flexion (2 down/2 up tempo) 10(5ea) 90/90 hip rotations **90/90 trunk flexion: elevate hips as needed on blocks/plates, lengthen your spine by reaching as tall as possible through the top of your head, keep your spine straight and only bend at the limits of your hip range of motion. If your spine rounds as you bend, shorten range or elevate your hips more. **cap at 10 min**

2-3 rounds: 30sec @ TOUGH pace/30sec EZ pace AB 6 band assisted GHD hamstring curl @ 2111 tempo** 30sec hollow hold** 10sec top of pullup hold **GHD hamstring curl: be sure to brace abs/hips before every rep. This usually feels awkward at first and gets better with practice, so start with a conservative amount of resistance as you are learning. If you don't need a band, great! Go without. **hollow hold: choose a variation of a hollow hold where you can hold a perfectly solid hollow position w/ no broken midline. Options include: bent knee hollow hold, arms overhead bent knee hollow hold, single leg hollow hold arms by side (accumulating total time split ea side), single leg arms overhead, double leg straight arms by sides, mature hollow hold

Back Rack Seated Goodmorning

3 x 12

Sorensen Hold

3 x 30

Seesaw Upright Row

3 x 10

For time: (10:00 time cap) 10(5ea) staggered stance goblet goodmorning @ load tolerated from day 2** 20 ring row @ TOUGH angle 200' farmers carry @ mod-tough load 30sec plank toe taps 30 cal AB **2:00 rest** For time: (10:00 time cap) 30 cal AB 30sec plank toe taps 200' farmers carry 20 ring row @ TOUGH angle 10(5ea) staggered stance goblet goodmorning @ load tolerated from day 2 NOTES: **Time to complete task includes rest **goodmorning: load should not increase symptoms. Be conservative, you can always build later in the cycle! **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