TC Squat 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 half kneeling front rack rotation (if it hurts to kneel, stand) 2) 30sec ea side plank clamshells 3) 1:00 DB tibialis raises 4) 30sec ea single leg calf raises (use 2-4" elevated surface or step if not available, adjust height or to two feet as needed) 5) 30sec ea single leg soleus raises (use 2-4" elevated surface or step if not available, adjust height or to two feet as needed) **cap at 6 min**

8 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 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

Single Arm Farmers Carry

3 x 40

1) 40sec wall walks for quality 2) 40sec DB goblet carry @ mod-tough load 3) 40sec plank toe taps 4) 8-12 cal bike (40sec max) x4 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 **DB goblet carry: goblet hold for 40sec if loaded walking irritates 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 half kneeling windmill (if it hurts to kneel, stand) 2) 1:00 prone DB hamstring curls @ mod load 30 30sec ea farmer hold w/ "perfect" posture 4) 30sec ea clockwise/counterclockwise knee CARs 5) 30sec ea clockwise/counterclockwise ankle CARs **cap at 6 min**

2 rounds: 8-12 cal bike (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 as needed/if available. **10 min time cap**

SA DB Sumo Deadlift

3 x 6

Chest Supported Horizontal DB Row

3 x 6

5 strict chin ups 10(5ea) alternating single arm DB swing @ mod load 15 situps 12-15 calorie bike (1:30 max) NOTES: **strict chin up: perform band assisted as needed for an unbroken set

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 half kneeling front rack rotation (if it hurts to kneel, stand) 2) 30sec ea clockwise/counterclockwise sidelying hip CARs 3) 1:00 tibialis raises @ mod load 4) 30sec ea single leg calf raises (use plate, adjust height or to two feet as needed) 5) 30sec ea single leg soleus raises (use plate, adjust height or to two feet as needed) **cap at 6 min**

10 min for quality: 1:00 bike 20Mea single arm reverse magic carpet/sled drag @ mod load OR 30sec goblet march @ 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 if this was successful prior. **push up T: elevate push up as needed

DB Knee Extensions

3 x 12

DB Hip Thrust

3 x 6

Close Grip DB Bench Press

3 x 6

90 sec on 12(6ea) alt DB seesaw press @ mod load bike in remaining time **30sec rest** 90sec on 10 alt diagonal plank knee to elbow 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) 30sec ea sidelying thoracic rotation 2) 1:00 prone DB hamstring curls @ mod load 3) 30sec ea side plank clamshells 4) 30sec ea 90/90 trunk flexion 5) 1:00 alt 90/90 hip rotations **cap at 6 min**

8 min EMOM: 1) 40sec bike 2) 6 single leg RDL R (2 down/2 up tempo) @ mod load 3) 30-40sec farmers march @ mod load (slow and controlled, pull through abs) 4) 6 single leg RDL L (2 down/2 up tempo) x 2 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 as needed.

Supinated DB RDL

3 x 6

SA DB High Pull

3 x 6

For time: (7:00 time cap) 10-15 cal bike (~1:00) 10(5ea) alt DB muscle snatch @ mod load 15 no pushup burpee 20 renegade row @ mod load 25 tuck ups **2:00 rest** For time: (7:00 time cap) 25 tuck ups 20 renegade row @ mod load 15 no pushup burpee 10(5ea) alt DB muscle snatch @ mod load 10-15 cal bike 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)