C.A.Rs

1 x 3

PAILs 90/90 Hip External Rotation

1 x 1

Palm Squat + T-Spine Rotation

2 x 5

Seated Elbow on Knee DB External Rotation

2 x 10

RNT Kneeling Plank + Arm Lift

2 x 5

Half Kneeling Stability Lift

2 x 10

Goblet Squat

10, 8, 6, MAX @ 20, 30, 40, 50 %

Incline Bench Bent Over Row

4 x 8

Push Up

3 x 7

Split Stance DB Ipsi RDL

3 x 8

Eldoa L5-S1

1 x 1:00

ELDOA T8-T9

1 x 1:00

ELDOA T6-T7

1 x 1:00

C.A.Rs

1 x 3

PAILs Sidelying Shoulder Internal Rotation

1 x 1

Serratus Wall Slide

2 x 10

World's Greatest Stretch

2 x 5

Side Plank + Hip Abduction

2 x 0:20

Suitcase March

2 x 10

BB Inverted Row

10, 8, 6, MAX

Front Foot Elevated KB Front Rack Split Squat

4 x 8

High Incline (60) DB Neutral Grip Bench

3 x 8

Single Leg Prone Leg Curl

3 x 8

Bretzel 1.0

1 x 1:00

Bretzel 2.0

1 x 1:00

C.A.Rs

1 x 3

PAILs 90/90 Hip Internal Rotation

1 x 1

Active Straight Leg Raise

2 x 10

Inverted Hamstring

2 x 5

Straight Leg Hip Bridge

2 x 0:20

Bird Dog

2 x 10

KB Deadlift

10, 8, 6, MAX @ 70, 80, 90, 100 %

DB Rotational Bench

4 x 8

DB Lateral Squat

3 x 8

3 Position Isometric Pull Up

1, 1, MAX

Couch Stretch

1 x 1:00

Pancake

1 x 1:00