MPT Foam Roll Series

Foam Roll Low Back x 10 Foam Roll Glutes x 10/side Foam Roll Hamstrings x 10/side Foam Roll Quads x10/side

MPT - 5 min Warm-up (Lower Body)

Glute Bridge x10 Air Squat x10 Reverse Lunge x5/side Downward Dog x10 1/2 Kneeling Hip Flexor x 20 sec / side

MPT - Squat Jumps

3 x 5

Goblet Squat - MPT

4 x 5

MPT Band Rows

4 x 10

MPT Step-Ups

3 x 16

MPT - DB Bench Press

3 x 8

Leg Raise

3 x 8

MPT - 5 min Warm-up (Upper Body)

Arm circles x 12 each Incline push-ups x 12 Band pull-aparts x 15 Plank shoulder taps x12/side

Med Ball Chest Pass

4 x 3 @ 70 %

DB Bench Press

4 x 5 @ 70 %

Back Elevated Hip Thruster

4 x 10

Supine DB Tricep Press

4 x 8 @ 75 %

Single Leg RDL

4 x 16 @ 75 %

Supine Lying Hip Roll

4 x 16

MPT - 5 min Warm-up (Total Body)

Hip Hinge Drill x 12 World’s Greatest Stretch x5/side Push-ups x 12 Child’s Pose x 15 Burpee x 10

Split Jump

4 x 6 @ 70 %

DB RDL

4 x 5 @ 70 %

Straight Arm Pulldown

4 x 8

Split Squat

4 x 16 @ 75 %

Bird Dog Row

4 x 16 @ 75 %

Sprinter Sit-Ups

4 x 16