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

Open & Activate: Ankles & Hips

Perform 2 Rounds of the following circuit: A.) Slant Board "Knee Over Toe" Ankle Rocks x 5-10 ea B.) Hip CARs x 3-5 ea C.) Band "Step n' Squeeze" Groin x 5-10 ea D.) SL Hip Opener x 5-10 ea E.) Elevated Single Leg "Rebound" Calf Raises x 10-15 ea

"Myotatic" BB Hang Clean

2 x 6

Band Assisted "Rapid" Vertical Jumps

2 x 5

Reverse Lunge TKE

2 x 6

Heels Elevated Back Squat (Slow Eccentric)

2 x 6

Heels Elevated Back Squat (Slow Eccentric)

2 x 12

1 & 1/2 Rep Neutral Grip Pull-Ups

2 x 6

2 Up - 1 Down Calf Raises

2 x 6

1 & 1/2 Rep "Gliding" Hamstring Curls

2 x 8

1 Arm Seated DB "Swole" Press w/ Slow Eccentric

2 x 6

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

Open & Activate: Arm Care

Perform 2 rounds of the following circuit: A.) Deficit "Touch n' Twist" Push Ups x 5-10 ea B.) Shoulder CARs x 3-5 ea C.) Band Resisted Pec Circles (Snow Angels) x 5-10 reps D.) Quadruped Resisted T-Spine Rotations (Band or Cable) x 5-10 ea E.) Incline DB Face Pulls + ER x 10-15 reps

"Myotatic" BB Push Press

2 x 6

Band Resisted "Rapid" Punch-Outs

2 x 5

Slow Eccentric Elbow Supported 1 Arm DB External Rotations

2 x 6

Eccentric N.G. Bar Bench Press

2 x 6

Eccentric N.G. Bar Bench Press

2 x 12

1 & 1/2 Rep T-Bar Bent Row

2 x 8

Slant Board or Foot Elevated Lateral Lunge (Slow Eccentric)

2 x 6

1 & 1/2 Rep Toes Elevated RDL

2 x 8

2 In - 1 Out Face Pull

2 x 6

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

Open & Activate: Low Back Protection

Perform 2 rounds of the following circuit: A.) Single Leg Anchored Hip Flexor Sit Ups x 5-10 ea B.) Tall Kneeling Med Ball Spine CARs x 3-5 ea C.) Foot Elevated "Figure 4" Hip Thrust x 5-10 ea D.) "Bird Dog" 1 Arm Row (Slow Eccentric) x 5-10 ea E.) Decline Bench / GHD Reverse Hypers x 10-15 reps

"Myotatic" Horizontal DB Sprinter Clean

2 x 6

Banded "Rapid" KB Swings

2 x 5

Rotational Paloff Press (Slow Eccentric)

2 x 6

Snatch Grip Deadlift (Slow Eccentric)

2 x 6

Snatch Grip Deadlift (Slow Eccentric)

2 x 12

1 & 1/2 Rep Bulgarian Split Squat (Slant Board)

2 x 6

"Cross-Body" Cable Lateral Raises (Slow Eccentric)

2 x 8

1 & 1/2 Rep DB "Z" Press

2 x 8

2 Up - 1 Down Hip Thrust

2 x 6

Perform x 1-2 Rounds: Lacrosse Ball Foot Release x 30-60 sec ea Slant Board Calf "Gas Pedal" Stretch x 30 sec ea Reverse Ankle Sit (Deep Stretch Hold) x 30-60 sec

Perform x 1-2 Rounds: Soft Ball Glute Release x 30-60 sec ea 90-90 Hip Switches x 5 ea Banded Med Ball Squat (Deep Stretch Hold) x 30 sec

Perform x 1-2 Rounds: Lacrosse Ball Pec Release x 30-60 sec ea Lying "Alternating" Pec Scorpions x 5 ea Deficit Push Up (Deep Stretch Hold) x 30 sec

Foot Elevated Wide Stance RDL

2 x 5

Band Assisted Reverse Nordics

2 x 5

Alternating "Y" Handcuffs

2 x 5

DB Cuban "Y" Press (Slow Eccentric)

2 x 5

1/2 Kneeling KB Windmill

2 x 5

Full Body "Flush" Circuit

Full Body "Flush" Circuit: The goal of this circuit is to promote blood flow, restore movement, and help the body recovery after a hard week of training. Perform each exercise back-to-back as one continuous complex, using light, comfortable load and emphasizing smooth movement through a full range of motion. By alternating between lower- and upper-body movements, we can keep blood circulating throughout the entire body without creating excessive fatigue. Sequence: Clean / Hi Pull x 6-8 reps Squat x 6-8 reps OH Press x 6-8 reps RDL / Swing x 6-8 reps Bent Row x 6-8 reps Perform x 3-4 rounds. Rest 1-2 minutes between rounds. Use whatever implement you have available or prefer - barbell, dumbells, kettlebells, slam ball, or another appropriate option. Keep it light. Keep it moving. Use full range of motion. The objective is to finish the circuit feeling better than when you started!

Tempo Conditioning (Cardio)

"Tempo" Cardio Conditioning: Aim for x 10-15 minutes of total work First thing, choose your exercise, or combination of exercises. Exercises: *Ski Erg *Assault Bike *Battle Rope *Weighted Jump Rope *Band Resisted Sanddune Tempo Runs *Sled Push (Tempo) *KB Swings *Slam Ball Cleans Over the Shoulder Second, Choose Your Conditioning Protocol. Protocols: * 20s ON / 40s OFF x 10-15 rounds * Reverse Tabata = 10s ON / 20s OFF x 8 rounds = 4 min (perform x 2-3 rounds) * Tabata = 20s ON / 10s OFF x 8 rounds = 4 min (perform x 2-3 rounds) * 5 Min Conditioning Ladder = 15s ON / 45s OFF, 30s ON / 30s OFF, 45s ON / 15s OFF, 30s ON / 30s OFF, 15s ON / 45s OFF = 5 min (perform x 2-3 rounds)