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)

A.) Elevated Calf "Rebounds" x 10-15 reps B.) IR Foam Roller Hip Airplanes x 5 ea C.) SL Hip Opener x 10 ea D.) Elevated Mini Band Mountain Climbers x 5-10 ea

Elevated Power Clean

Burpee

Heels Elevated Back Squat (Slow Eccentric)

2 x 6

Heels Elevated Back Squat (Slow Eccentric)

2 x 12

Rotational Bulgarian Split Squats

2 x 8

Hi to Lo Face Pull + Ext. Rotation

2 x 12

Rotational Paloff Press (Slow Eccentric)

2 x 8

Toes Elevated Zercher Good Morning / RDL (Slow Eccentric)

2 x 10

Release & Open Day 2

Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 1/2 Kneeling Ankle CARs x 3-5 reps ea 1/2 Kneeling Rocking Hip Flexor & Hamstring Stretch x 3-5 reps ea Quadruped Hip CARs x 3-5 reps ea Quadruped Rocking Groin Stretch x 3-5 reps ea Tall Kneeling Shoulder CARs x 3-5 reps ea Tall Kneeling T-Spine Twists x 3-5 reps ea

Prime & Pump Day 2

Perform 3 Rounds of the following circuit: A. Rollover "V" Stretch x 5 reps *Controlled Reps B. Roller Hamstring Curls OR TRX "Gliding" Hamstring Curls OR Seated Leg Curls x 15-20 reps C. Depth Drop Vertical Jump OR Consecutive Hurdle Jumps OR Band Assisted "Reactive" Vertical Jumps x 3-5 reps D. Elevated Side Plank Hip Dips x 10-12 each side

Eccentric Back Squat (Heels Elevated)

3 x 7

Eccentric Back Squat (Heels Elevated)

Rotational Lat Pulldown

2 x 6

Elevated Single Leg Calf Raise (Slow Eccentric)

2 x 6

DB "Z" Press (Slow Eccentric)

2 x 10

Plank Body Saws (Slow Eccentric)

2 x 6

Pull-Up (M.A.D.S.)

2 x 4

Chin-Up (M.A.D.S.)

2 x 4

Neutral Grip Pull-Up (M.A.D.S.)

2 x 4

Release & Open Day 3

Release: Foam Roll Calves / Glutes / Hamstrings / Quads x 15-30 sec ea Foam Roll Pecs / Lats / Upper Back x 15-30 sec ea Open: 3D Mapping Reach & Touch x 3-5 reps ea Step Through Reach & Touch x 3-5 reps ea T-Spine Rotate & Reach x 3-5 reps ea Step Through T-Spine Rotate & Reach x 3-5 reps ea Lateral Bends x 3-5 reps ea Step Through Lateral Bends x 3-5 reps ea

Prime & Pump Day 3

Perform 3 Rounds of the following circuit: A. Elevated Spider Man Stretch with Rotations x 5 ea B. Upright Straight Arm Pulldowns or Seated Straight Arm Pulldowns x 15-20 reps C. Band Resisted Med Ball Broad Jump OR "Bounce Back" Band Resisted Broad Jump OR Banded Dynamic KB Swing x 3-5 reps D. Band Hip Thrust / Glute Bridge "Marches" x 10-12 reps ea

Slow Eccentric Elevated BB Deadlift

3 x 7

Slow Eccentric Elevated BB Deadlift

Decline Rotational DB "Key" Press

2 x 10

Chest Supported Lateral "Y" Raises (Slow Eccentric)

2 x 10

Slant Board Lateral Lunge with Roller (Slow Eccentric)

2 x 8

Anchored Hip Flexor Med Ball Sit Up (Slow Eccentric)

2 x 6

Heels Elevated DB Narrow Stance Squat (M.A.D.S.)

2 x 7

Heels Elevated DB Hack Squat (M.A.D.S.)

2 x 7

DB Wide Stance Sumo Squat (M.A.D.S.)

2 x 7

Perform x 1 Round: Lacrosse Ball Foot OR Foam Roll Calves x 30 sec ea (Slant Board) Ankle Stretch x 30 sec ea *Push Knee Forward with Heel Down Slant Board Calf "Gas Pedal" Stretch x 30 sec ea

Perform x 1 Round: Lacrosse Ball OR Foam Roll Glutes x 30 sec ea Pigeon Stretch x 30 sec ea Foam Roll Inner Thigh / Groin x 30 sec ea Quadruped Rocking Groin Stretch x 5 reps ea Foam Roll Quads x 30 sec ea 1/2 Kneeling Hip Flexor Stretch x 30 sec ea

Perform x 1 Round: Foam Roll Lats x 30 sec ea Rack or Band Lat Stretch x 30 sec ea Foam Roll or Lacrosse Ball Pecs x 30 sec ea Rack or Band Pec Stretch x 30 sec ea Bretzel Stretch x 30 sec ea

Med Ball Off Set Push Up with Shoulder Touch

2 x 5

Band 4-Way Shoulders

2 x 5

Wide Stance Med Ball HBK's

2 x 5

"Chaos" Band Walks

2 x 5

Single Leg "Reverse" RDL

2 x 5

1/2 Kneeling KB Windmill

2 x 5

Muscle Building Cardio Options

“Muscle Building” Cardio Complexes Choose ONE of the following complexes and perform x 3-6 total rounds OR “MIX & MATCH” by performing x 1-2 rounds of each! A.) DB Complex (Grab a pair of light - medium DBs) - Reverse Lunge + Hi Pull x 6-8 reps ea - Clean + Press x 6-8 reps - Push Up + Mountain Climber x 6-8 reps - RDL + Bent Over Row x 6-8 reps B.) Double KB Complex (Grab a pair of light - medium KBs) - KB Clean x 5 reps - KB Front Squat x 5 reps - KB OH Press or Push Press x 5 reps - KB Skater Swings x 5 reps - KB Bent Row x 5 reps - KB Push Up + Mountain Climbers x 5 reps C.) Body Weight Complex - Mountain Climbers x 6-8 reps ea - Yoga Push Up x 6-8 reps - Plank Jumping Jacks x 6-8 reps - Burpee Jump x 6-8 reps - Reverse Lunge with Skip x 6-8 reps ea leg D.) Slam Ball Complex (Grab a medium - heavy slam ball) - Over The Shoulder Clean x 4 ea - Hands On Push Up x 6 - Front Squat x 8 - Zercher RDL x 10 - Bent Over Row x 12