Movement Prep Video

Mini Band Walks IR/ ER Mini Band Walks Forward/Backwards High Knees Butt Kicks Shuffle Carioca Perform 2 x 10 yrds Worlds Greatest Stretch 5ea leg Backwards lunge w/ Twist 5ea leg Lateral Lunge x 5ea leg Inch Worms x 5 Pillar Skips 2 x 10yrds Pogos 3 x 5sec

DB Bench Press

4 x 10

DB RDL's

4 x 10

Turkish Get Up

4 x 5

1/2 Kneeling Stability Lift

4 x 8

Shoulder Touches

4 x 10

1/2 KNEELING OVERHEAD PRESS

4 x 8

Physioball Leg Curls

4 x 8

MOUNTAIN CLIMBERS WITH SLIDES

4 x 8

Movement Prep Video

Mini Band Walks IR/ ER Mini Band Walks Forward/Backwards High Knees Butt Kicks Shuffle Carioca Perform 2 x 10 yrds Worlds Greatest Stretch 5ea leg Backwards lunge w/ Twist 5ea leg Lateral Lunge x 5ea leg Inch Worms x 5 Pillar Skips 2 x 10yrds Pogos 3 x 5sec

Goblet Squat-Heels elevated

4 x 10

Single Arm DB Row- Posted

4 x 10

MED BALL ROTATIONAL OVERHEAD SLAM

4 x 10

SPLIT STANCE STABILITY LIFT

4 x 35

Russian Twist

4 x 8

Barbell Walking Lunges

4 x 8

TRX Row

4 x 10

Band Pull Aparts

4 x MAX

Recover/ Regeneration

Movement Prep Video

Mini Band Walks IR/ ER Mini Band Walks Forward/Backwards High Knees Butt Kicks Shuffle Carioca Perform 2 x 10 yrds Worlds Greatest Stretch 5ea leg Backwards lunge w/ Twist 5ea leg Lateral Lunge x 5ea leg Inch Worms x 5 Pillar Skips 2 x 10yrds Pogos 3 x 5sec

Deadlift

4 x 10

CABLE FLYS

4 x 10

CURL UP

4 x 6

cable paloff press

2 x 35

PILLAR ARM RAISES

4 x 8

Slider Hamstrings

4 x 8

DB Renegade Row

4 x 8

Dips

4 x 8

Movement Prep Video

Mini Band Walks IR/ ER Mini Band Walks Forward/Backwards High Knees Butt Kicks Shuffle Carioca Perform 2 x 10 yrds Worlds Greatest Stretch 5ea leg Backwards lunge w/ Twist 5ea leg Lateral Lunge x 5ea leg Inch Worms x 5 Pillar Skips 2 x 10yrds Pogos 3 x 5sec

Lat Pulldown

4 x 10

Cable Step ups-one foot

4 x 10

Landmine Bar Twist

4 x 6

SPLIT STANCE STABILITY LIFT

4 x 35

Shoulder Touches

4 x 10

DB REVERSE LUNGE-SLIDER

4 x 8

DB Bicep Curls

4 x 8

OFF BENCH OBLIQUE HOLD

4 x 8

Recover/ Regeneration