TC Hinge Yellow 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 quadruped scapular CARs 2) 30sec ea direction quadruped hip CARs 3) 1:00 dead bugs **breathe and brace** 4) 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 6 min**

2 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 **cap at 10 min**

Dual DB Front Rack Cyclist Squat

3 x 10

Farmers Press

3 x 10

Plank Walk Out

3 x 5

1) 40sec pushups 2) 40sec goblet carry @ mod-tough load 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) 5 blackburns 2) 8-10 prone DB hamstring curls @ mod-tough load **brace abs** 3) 1:00 cat camel 4) 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 6 min**

2 rounds for quality: 8-12 cal bike (1:00 effort) 8-12 banded face pulls 12 banded goodmorning 30sec batwing hold @ mod load **brace abs** **10 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 DB Romanian DL @ single leg RDL load above or 5# heavier w/ 3 down/1 up tempo** 10(5ea) bear plank pull through @ light-mod load 8-12 cal bike NOTES: **strict chin up: band assist as needed **DB RDL: if you exceed 4 rounds, perform a 20-30sec tuck hold on floor in round 5. Reduce load if increase in symptom.

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 quadruped glenohumeral CARs 2) 4-5ea shin box bridges (2 down/2 up tempo) 3) 1:00 dead bugs **breathe & brace** 4) 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 6 min**

10 min for quality: 1:00 bike 10 goblet squats @ mod load 15-20sec knee copenhagen plank 30sec FLR on floor 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

DB 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 bike in remaining time **30sec rest** 90sec on 10(5ea) SA DB waiters squat @ mod load bike in remaining time **30sec 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) 5ea sidelying thoracic rotation 2) 1:00 cat camel 3) 5ea 90/90 trunk flexion (2 down/2 up tempo) 4) 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 6 min**

2 rounds: 30sec @ TOUGH pace/30sec EZ pace bike 6-8 towel slider hamstring curls @ 3111 tempo, grab an old towel and a surface to slide on!** 30sec hollow hold** 10sec top of pullup hold **towel hamstring curl: Use erg hamstring curl video as a guide, feet will be on the floor and the towel will be subbed for the slide seat on the erg. Be sure to brace abs/hips before every rep. **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 **cap at 10 min**

DB Suitcase Seated Goodmorning

3 x 12

Bent Over DB Row Hold

3 x 30

Seesaw Upright Row

3 x 10

For time: (7:00 time cap) 10(5ea) staggered stance goblet goodmorning @ load tolerated from day 2** 15 chest supported DB row @ mod load 200' farmers carry @ mod-tough load 30sec plank toe taps 25 cal bike (2:30 max) **2:00 rest** For time: (7:00 time cap) 25 cal bike 30sec plank toe taps 200' farmers carry 15 chest supported DB row @ mod load 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