C & C Muscle Factory

8th Street's "Go To" SMR Series

Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec

"Your Choice" Mobility Series

Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)

Activation Circuit (Squat Prep)

Perform 2-3 rounds of the following circuit: A. "Active" ISO Lunge + Calf Raises x 10 reps ea B. Copenhagen "Drop Catch" Side Plank Hip Dips x 5 reps ea C. Plank Body Saws (Slow Eccentric) x 5 reps D. Band Resisted Glute Bridge with Knee Flare x 15-20 reps

"Dead Stop" Box Squat

4 x 6

Seated Box Jump (Weighted)

4 x 3

Feet Elevated "Rack" Pull-Ups

3 x 6

Band Resisted RDL (Toes Elevated)

3 x 8

DB Deficit Reverse Lunge

3 x 6

1 Arm Landmine Lateral Raise

3 x 8

“Dead Stop” E Z Bar Bicep Curls

3 x 8

Week 1: Perform x 3 rounds of :30 seconds each exercise. Rest ~60 seconds after each round! A. KB Swings x :30 sec B. Weighted KB Marches x :30 sec C. Weighted Jump Rope OR Pogo Jumps x :30 sec

8th Street's "Go To" SMR Series

Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec

"Your Choice" Mobility Series

Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)

Activation (Bench Prep)

Perform 2-3 rounds of the following circuit: A. 1 Arm Lo to Hi External Rotations x 10 reps ea B. Dead Bug Pullovers x 5 reps ea C. Quadruped Band Resisted T-Spine Rotations x 5 reps ea D. "Gripless" Face Pull + External Rotation x 15-20 reps

"Dead Stop" Floor Press

4 x 6

"Catch & Release" Plyo Push Up

4 x 3

Seal Row

3 x 8

Deficit Sumo Squat

3 x 6

1 Arm Bent Over Cable "Dragging" Rear Delt Raise

3 x 8

Single Leg Roller Hamstring Curl

3 x 6

"Dead Stop" E Z Bar Lying Tricep Extension / Skull Crusher

3 x 8

Week 1: Perform x 3 rounds of :30 seconds each exercise. Rest ~60 seconds after each round! A. DB Sumo Snatch x :30 sec B. Battle Rope Jumping Jacks x :30 sec C. Mountain Climbers x :30 sec

8th Street's "Go To" SMR Series

Dedicate x 5 min to self-myofascial release: Use a foam roller, LAX ball, soft ball, massage gun, or whatever else you may have to help release that sticky fascia that builds up in our muscles! Check Out the 8th Street Gym's "Go To" SMR Series: 1. Lacrosse Ball Feet x 30 sec ea side 2. Soft Ball Glutes x 30 sec ea side 3. Pso Rite Psoas Release x 30 sec ea side 4. Foam Roll Upper Back x 30 sec 5. Foam Roll Lats x 30 sec ea side '6. Lacrosse Ball Pecs x 30 sec ea side 7. Massage Gun Neck / Upper Traps x 30-60 sec

"Your Choice" Mobility Series

Dedicate roughly x 10 min on ANY of the following Mobility Routines: (Watch the full video of whichever ONE you choose) * Sanddune Yoga Series (Sanddune is Optional) * Band Distraction Mobility Series (grab a long resistance band and anchor to a rack) * 3-D Mapping Mobility Series (no equipment needed) * Stick Mobility Series (grab a mobility stick or pvc pipe) * Walking Flex Routine (need about 10-20 yards of space) * Med Ball Mobility Series (grab a light medicine ball, 8-15lbs) * The 8th Street "Eight" Mobility Series (no equipment needed) * Incline Bench Mobility Series (need an adjustable bench)

Activation Circuit (Deadlift Prep)

Perform 2-3 rounds of the following circuit: A. Foot Elevated Band Resisted Tib Raises x 10 reps ea B. Band Resisted Side Plank Clamshell x 5 reps ea C. Band Resisted Hip Thrust Marches x 5 reps ea D. Upright Straight Arm Pulldowns x 15-20

Elevated Rack Pull

4 x 6

Band Resisted Med Ball Broad Jump

4 x 3

1/2 Kneeling 1 Arm High Row Pulldown

3 x 8

Heels Elevated Narrow "Cyclist" Goblet Squat

3 x 6

Incline "Fall Back" Cable Full Range Front Raises

3 x 8

Band Resisted "Push Back" Lateral Lunge

3 x 6

DB Zottman Curls

3 x 8

Week 1: Perform x 3 rounds of :30 seconds each exercise. Rest ~60 seconds after each round! A. Heavy Sled Push x :30 sec B. Stop n' Go Farmers Walks x :30 sec C. Rotational Med Ball Side Slam x :30 sec