Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine GOOD - Pick the joint/muscle group you need the most help with or that are tender. GREAT - Total Body Sequence PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 Glutes/Hip Rotators 2 Upper Back 3 Posterior Shoulder (Lats, Armpit) 4 Quads/Hip Flexors 5 TFL (Front Pocket) PICK YOUR OWN BY JOINT AND MUSCLES GROUPS -HIP- Glutes/Hip Rotators Hamstrings Quads/Hip Flexors TFL (Front Pocket) Edges of IT Band (Outer Thigh) Adductors (Inner Thigh) Psoas (Deep Abdominal) -SHOULDER- Upper Back Posterior Shoulder (Lats, Armpit) Triceps Anterior Shoulder (Pecs, Chest) Biceps -SPINE- Upper Back Posterior Shoulder (Lats, Armpit) Psoas (Deep Abdominal) -KNEE- Hamstrings Calves Quads/Hip Flexors TFL (Front Pocket) Edges of IT Band (Outer Thigh Fibularis/Peroneus (Outer Lower Leg) Shins Feet -ELBOW- Triceps Biceps Hands and Forearms -ANKLE- Calves Quads/Hip Flexors Fibularis/Peroneus (Outer Lower Leg) Shins Feet -WRIST- Hands and Forearms BY PRIORITY FOR MOST PEOPLE 1 Glutes/Hip Rotators 2 Upper Back + Posterior Shoulder (Lats, Armpit) 3 Adductors (Inner Thigh) 4 Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 Anterior Shoulder (Pecs, Chest) 6 Hamstrings + Calves 7 Shins + Fibularis/Peroneus (Outer Lower Leg) 8 Psoas (Deep Abdominal) 9 Feet (user your hand, fingers, or a massage ball) 10 Hands and Forearms (use your hand, fingers, or a massage ball) 11 Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 Glutes/Hip Rotators 2 Upper Back 3 Posterior Shoulder (Lats, Armpit) 4 Hamstrings 5 Calves 6 Triceps 7 Quads/Hip Flexors 8 TFL (Front Pocket) 9 Edges of IT Band (Outer Thigh) 10 Fibularis/Peroneus (Outer Lower Leg) 11 Shins 12 Adductors (Inner Thigh) 13 Anterior Shoulder (Pecs, Chest) 14 Biceps 15 Psoas (Deep Abdominal) 16 Hands and Forearms (use your hand, fingers, or a massage ball) 17 Feet (user your hand, fingers, or a massage ball) >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

Revised 9/5/22 >>> Guided Video (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs 5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Mini-Band Bodyweight Squat Supported Leg Swings FULL WARMUP Deadbug Floor Slide Hip Raise 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Half-Kneeling Pelvic Tilts Mini-Band Lateral Walk Mini-Band Bodyweight Squat Supported Leg Swings >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Step Up - Explosive (aka Single Leg Explosive Jump)

3 x 8

Plank - Clock

3 x 20

Split Squat - 2KB or 2DB

3 x 8

Pull Up Progressions

3 x 4

Single Leg Deadlift - 1KB or 1DB (Opposite Side)

3 x 8

Overhead Press - Half Kneeling, 1KB Bottom Up

3 x 8

Carry - Suitcase

3 x 20

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Push Up - Bosu

3 x 8

Tricep Pushdown - Band

3 x 16

Squat - Bodyweight

3 x 16

Walking Lunge - 2DB or 2KB or Bodyweight

3 x 8

Jump Rope

1 x 3:00

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

Revised 9/5/22 >>> Guided Video (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs 5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Mini-Band Bodyweight Squat Supported Leg Swings FULL WARMUP Deadbug Floor Slide Hip Raise 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Half-Kneeling Pelvic Tilts Mini-Band Lateral Walk Mini-Band Bodyweight Squat Supported Leg Swings >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Incline DB Bench Press

3 x 8

Side Plank

3 x 20

Bench Press - 2DB

3 x 8

Reverse Curl - Band

3 x 16

Seated Row - Single Arm, Band

3 x 16

Push Up

3 x 8

Plank on Forearms - Feet-Elevated, Single Leg

3 x 15

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Front Raise - 2DB

3 x 16

Lateral Raise - DB

3 x 16

Reverse Fly - Bent Over, 2DB

3 x 16

Straight Leg Raise - Ab Strap

3 x 8

Knee Raise - Ab Strap

3 x 8

Core Finisher - MA1 Day 1

Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) CORE FINISHER Core Finisher 7 Crunch - Scissor Crunch - Bicycle V Up - Single Leg, Alternating Crunch - Triangle Crunch - Side Core Finisher 13 Side Kick Thru Knee Grab Sit Up with Reach Plank Up Down V Up Core Finisher 1 Crunch Crunch - Bicycle Crunch - Toe Touch Crunch - Side You can do core finishers for reps or for time. This is for conditioning, so challenge yourself and expect to reach failure. TIME-BASED Do as many reps as possible within the time. Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) REP-BASED Week 1 - 3x8 or 16 reps Week 2 - 3x10 or 20 reps Week 3 - 3x12 or 24 reps Week 4 - 3x14 or 30 reps Per side, if applicable, and able. Applies to time-based and rep-based. HOW TO DO CIRCUITS Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Rest and repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. If you need more rest, take it, as long as you do a little more than you’re used to. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

Revised 9/5/22 >>> Guided Video (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs 5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Mini-Band Bodyweight Squat Supported Leg Swings FULL WARMUP Deadbug Floor Slide Hip Raise 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Half-Kneeling Pelvic Tilts Mini-Band Lateral Walk Mini-Band Bodyweight Squat Supported Leg Swings >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Swing - 1KB

3 x 16

Carry - Waiter

3 x 20

Deadlift - Trap Bar

3 x 8

Bench Press - 2DB

3 x 8

Reverse Lunge - Front Loaded

3 x 8

Bent Over Row - 1DB or 1KB

3 x 8

Ab Rollout - TRX

3 x 8

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Bent Over Row - 2DB or 2KB

3 x 16

Zottman Curl - DB

3 x 16

Single Leg Hip Raise

3 x 8

Leg Curl - TRX

3 x 8

Jump Rope

1 x 3:00

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

Revised 9/5/22 >>> Guided Video (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs 5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Mini-Band Bodyweight Squat Supported Leg Swings FULL WARMUP Deadbug Floor Slide Hip Raise 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Half-Kneeling Pelvic Tilts Mini-Band Lateral Walk Mini-Band Bodyweight Squat Supported Leg Swings >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Overhead Press - 2DB

3 x 8

Anti Rotation Press - Tall Kneeling

3 x 8

Lat Pulldown - Band

3 x 8

Tricep Extension - Overhead, Single Arm, 1DB

3 x 16

Straight Arm Pulldown - Band

3 x 8

Bicep Curl - Cable

3 x 16

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Tricep Pushdown - Band

3 x 16

Face Pull - Band

3 x 16

Hammer Curl - Band

3 x 16

Core Finisher - MA1 Day 2

Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) CORE FINISHER Core Finisher 8 Flutter Kick Knee Grab Sit Up Toe Touch Crunch Straight Leg Sit Up Core Finisher 14 Plank Pull Thru - 1DB, 1KB, Plate, or Sandbag Flutter Kicks - Any Weight Rolling Plank on Forearms Underswitch Tap Core Finisher 2 Inchworm Superman Mountain Climber Reverse Crunch Cross Body Crunch You can do core finishers for reps or for time. This is for conditioning, so challenge yourself and expect to reach failure. TIME-BASED Do as many reps as possible within the time. Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) REP-BASED Week 1 - 3x8 or 16 reps Week 2 - 3x10 or 20 reps Week 3 - 3x12 or 24 reps Week 4 - 3x14 or 30 reps Per side, if applicable, and able. Applies to time-based and rep-based. HOW TO DO CIRCUITS Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Rest and repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. If you need more rest, take it, as long as you do a little more than you’re used to. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 1

Revised 9/5/22 >>> Guided Video (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs 5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Mini-Band Bodyweight Squat Supported Leg Swings FULL WARMUP Deadbug Floor Slide Hip Raise 90/90 Cat Cow Neck Movements Adductor Stretch with T-Spine Rotation Half-Kneeling Pelvic Tilts Mini-Band Lateral Walk Mini-Band Bodyweight Squat Supported Leg Swings >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Pull Up - Band Assisted

3 x 8

Box Jump

3 x 8

Deadlift - 2DB

3 x 8

Bent Over Row - 2DB or 2KB

3 x 8

Snatch - Swing, 1KB

3 x 8

Front Squat - 2DB

3 x 8

Reverse Lunge - 2DB or 2KB

3 x 8

Plank on Hands - Shoulder Tap

3 x 20

Finishers (Extra)

If you want to do more, do any exercises you didn't finish from this week's workouts or repeat a core finisher. >>> See finishers at https://modernathletics.com/courses/finishers/

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.