TC Squat Red

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2-3 rds: 5ea half kneeling front rack rotation 5ea scapular CARs --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10ea side plank clamshells 8-10 DB tibialis raises @ mod load 8-10ea single leg calf raises (use plate, adjust height or to two feet as needed) 8-10ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 10 min**

8-12 min EMOM 1) 40sec bike 2) 20-40sec knee side plank R 3) 8-12 DB hip thrust @ mod load w/ 2111 tempo 4) 20-40sec knee side plank L x 2-3 rds **careful using too of a push through the pedals and elevate the seat higher than usual if bike irritates the knee, use arms to push/pull more than usual if so. Change machine to row/ski as needed. **scale up to side plank if there is no pain crossing the knee.

Filly Arnold Press

3 x 6

DB Knee Extensions

3 x 12

Reverse Sled Drag

3 x 40

1) 40sec wall walks for quality 2) 40sec sandbag bear hug carry @ mod load 3) 40sec plank toe taps 4) 8-12 cal AB (40sec max) x4-5 rounds NOTES: **1 rep = 5 feet for carries and crawl substitute **wall walk: A) shorten distance to wall if needed B) pike bear crawl if unable to invert, or irritates symptoms **sandbag bear hug carry: goblet carry @ mod-tough load if no sandbag, sandbag bear hug/goblet hold for 40sec if loaded walking irritates symptom

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 5ea half kneeling windmill (if it hurts to kneel, stand) 1:00 blackburns --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10 prone DB hamstring curls @ mod load 30sec ea farmer hold w/ "perfect" posture 30sec ea clockwise/counterclockwise knee CARs 30sec ea clockwise/counterclockwise ankle CARs **cap at 10 min**

3 rounds: 6-12 cal AB (1:00 effort) 6ea staggered stance DB RDL @ mod load w/ 2111 tempo 30sec top of glute bridge hold (put DB/plate on hips as needed to increase challenge) 12 pikeover DB **careful using too of a push through the pedals and elevate the seat higher than usual if bike irritates the knee, use arms to push/pull more than usual if so. Change machine to row/ski as needed. **15 min time cap**

Farmer Handle SA Sumo Deadlift

3 x 6

Chest Supported Horizontal DB Row

3 x 6

5 strict chin ups 10(5ea) alternating single arm KBS @ mod load 15 abmat situps 12-15 calorie row NOTES: **careful using too of a push through the feet in a deep squat/excessive knee bend after the catch in the row, try to keep the heels planted and establish a bit more of a hinge position if needed to avoid discomfort. If this still doesn't feel right, Change machine to ski or bike if this was successful prior. **strict chin up: perform band assisted as needed for an unbroken set

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 5ea half kneel thoracic rotation (if it hurts to kneel, stand) 30sec ea clockwise/counterclockwise glenohumeral CARs --if no PT prescribed perform the following to tolerance-- 2 rds: 30sec ea clockwise/counterclockwise sidelying hip CARs 8-10 DB tibialis raises @ mod load 8-10ea single leg calf raises (use plate, adjust height or to two feet as needed) 8-10ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 10 min**

15 min for quality: 1:00 ski/row 20Mea single arm reverse sled drag @ mod load 6-12 pushup T 8ea pallof press 30sec ea banded quadruped hip adduction (if it hurts to kneel, stand) **careful using too of a push through the feet in a deep squat/excessive knee bend after the catch in the row, try to keep the heels planted and establish a bit more of a hinge position if needed to avoid discomfort. If this still doesn't feel right, Change machine to ski or bike if this was successful prior. **if no sled drag KBs or walk backwards 1:00 on treadmill w/ power off or at an incline you can manage

DB Knee Extensions

3 x 12

Barbell Hip Thrust

3 x 6

Close Grip Bench Press

3 x 6

90 sec on 12(6ea) alt DB seesaw press @ mod load erg bike/AB in remaining time **45sec rest** 90sec on 50' sled row @ mod load erg bike/AB in remaining time **45sec rest** x 4 rounds NOTES: **sled row: avoid excessive kneee bend here, stay relatively straight when rowing, this should primarily feel like an upper body exercise. If no sled, perform 10 ring rows @ TOUGH angle

Perform 5 min of your assigned physical therapy homework for lower body + upper body warmup below 2 rds: 30sec ea direction feet assisted hanging scapular CARs 5ea sidelying thoracic rotation --if no PT prescribed perform the following to tolerance-- 2 rds: 8-10 prone DB hamstring curls @ mod load 8-10ea side plank clamshells 5ea 90/90 trunk flexion 10(5ea) 90/90 hip rotations **cap at 10 min**

8-12 min EMOM: 1) 40sec erg bike/AB 2) 6 single leg RDL R w/ 2121 tempo @ mod load 3) 30-40sec farmers march @ mod load (slow and controlled, pull through abs) 4) 6 single leg RDL L w/ 2121 tempo x 2-3 rds **careful using too of a push through the pedals and elevate the seat higher than usual if bike irritates the knee, use arms to push/pull more than usual if so. Change machine to row/ski as needed.

Supinated Barbell RDL

3 x 6

Sorensen Hold

3 x 30

SA DB High Pull

3 x 6

For time: (10:00 time cap) 10(5ea) alt DB muscle snatch @ mod load 15 no pushup burpee 20 renegade row @ mod load 25 tuck ups 30 cal row/ski **2:00 rest** For time: (10:00 time cap) 30 cal row/ski 25 tuck ups 20 renegade row @ mod load 15 no pushup burpee 10(5ea) alt DB muscle snatch @ mod load NOTES: **Time to complete task includes rest **no push up burpee: soft landing no hop, if this bothers you, perform 5-10 inchworms (whatever takes ~45sec-1:00)