Foam Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 1

⏱ 5-15 minutes REPS: 30s or 10 reps per exercise. ▶️ GUIDED VIDEO: (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs QUICK WARMUP 1 1 - 90/90 2 - Cat Cow 3 - Neck Movements 4 - Adductor Stretch with T-Spine Rotation 5 - Mini-Band Bodyweight Squat 6 - Supported Leg Swings FULL WARMUP 1 1 - Deadbug 2 - Floor Slide 3 - Hip Raise 4 - 90/90 5 - Cat Cow 6 - Neck Movements 7 - Adductor Stretch with T-Spine Rotation 8 - Half-Kneeling Pelvic Tilts or Hip Flexor Stretch 9 - Mini-Band Lateral Walk 10 - Mini-Band Bodyweight Squat 11 - Supported Leg Swings

Swing - 1KB

3 x 16

Plank on Hands - Shoulder Tap

3 x 20

Deadlift - 1KB

3 x 8

Overhead Press - Half Kneeling, 1KB

3 x 8

Goblet Squat - 1KB

Rolling Tricep Extension - 1KB

3 x 8

Carry - Suitcase

3 x 20

Accessory Excercises

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 - 1KB

3 x 16

Rolling Tricep Extension - 1KB

3 x 16

Finisher - KBF Day 1

CONDITIONING FINISHER OPTIONS: Kettlebell Swing Finisher L1 Swing - 1KB Reps: 25-20-15-10-5 Kettlebell Swing Finisher L2 Swing - 1KB Reps: 50-40-30-20-10 Squat Finisher 1 Squat Jump Bodyweight Squat Pulse Squat Squat Hold Reps: 3x20:10 (20 seconds of work:10 seconds of rest)

Swing - 1KB

25, 20, 15, 10, 5

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.

Foam Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 1

⏱ 5-15 minutes REPS: 30s or 10 reps per exercise. ▶️ GUIDED VIDEO: (13:04) - Follow along to the full warmup at https://youtu.be/CLwfePx6WRs QUICK WARMUP 1 1 - 90/90 2 - Cat Cow 3 - Neck Movements 4 - Adductor Stretch with T-Spine Rotation 5 - Mini-Band Bodyweight Squat 6 - Supported Leg Swings FULL WARMUP 1 1 - Deadbug 2 - Floor Slide 3 - Hip Raise 4 - 90/90 5 - Cat Cow 6 - Neck Movements 7 - Adductor Stretch with T-Spine Rotation 8 - Half-Kneeling Pelvic Tilts or Hip Flexor Stretch 9 - Mini-Band Lateral Walk 10 - Mini-Band Bodyweight Squat 11 - Supported Leg Swings

Swing - Single Arm, 1KB

3 x 8

Side Plank on Forearm

3 x 10

Split Squat - 1KB or 1DB

3 x 8

Bent Over Row - Hand Supported, 1DB or 1KB

3 x 8

Deadlift - 1KB

3 x 8

Push Up

3 x 8

Chop Up - Half Kneeling, 1KB

3 x 8

Accessory Excercises

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.

Reverse Fly - Bent Over, 1KB or 2KB

3 x 16

Hammer Curl - 1KB

3 x 16

Finisher - KBF Day 2

Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) CORE FINISHER OPTIONS: 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 Downs 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. Recommended App: Seconds Pro. 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 (40 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/FINISHERS 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.