This Movement circuit helps GREASE the ENGINE ROOM: *** perform the following 6 movement drills on one leg first before switching to your other leg *** 1. Hip Flexor Opener x 5 reps 2. World's Greatest Stretch x 5 reps 3. Lateral Hip Opener x 5 reps

This Stability circuit helps BRACE the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. Deadbugs x 5 each side (place band around foot) 2. Shoulder Tap Plank x 5 each side 3. Kneeling Step Ups x 5 each side 4. Split Stance Pallof Press x 5 each side 5. Side Plank with Leg Raise x 5 each side

This Power circuit helps PRIME the ENGINE ROOM: 1. Drop Jump & Stick - DL 5 x 5 reps 2. Hurdle Hop into Stiff Rebound - 5 x 5 reps 3. Wall Drill - 3 x 5 each side

Hex Bar Jump Squat

5 x 5

Box Jump

5 x 2

This Robustness circuit helps BULLET PROOF the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. DB Front Foot Elevated Split Squat x 8 each side 2. Back Extensions x 8 reps 3. Short Lever Copenhagen Holds x 30 seconds each side 4. DB Hip Thrust x 8 reps

This Movement circuit helps GREASE the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. Internal Rotator Iso Holds x 30 sec each side 2. Bent Over Band Pull Aparts - Supinated Grip x 5 reps each side 3. Banded Face Pulls - Narrow Grip x 5 reps

This Stability circuit helps BRACE the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. Banded Deadbugs x 10 each side 2. Mountain Climber x 10 each side 3. Russian Twists x 10 each side

This Power Prep helps PRIME the ENGINE ROOM: *** rest 1-2 mins between sets *** 1. Plyo Push Up - 3 x 5 reps

Barbell Floor Press

6 x 6

Bird Dog Row

3 x 8

Chest Supported Incline DB Row

3 x 10

Half-Kneeling Landmine Press

3 x 12

This Robustness circuit helps BULLET PROOF the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. Chin Ups x 5 reps (with weight if possible) 2. Banded Cuban Press x 8 reps 3. Dumbbell Reverse Flys x 10 reps 4. DB French Press x 12 reps each side 5. DB Hammer Curls x 12 reps each side

This Movement circuit helps GREASE the ENGINE ROOM: *** perform the following 6 movement drills on one leg first before switching to your other leg *** 1. Hip Flexor Opener x 5 reps 2. World's Greatest Stretch x 5 reps 3. Lateral Hip Opener x 5 reps

This Stability circuit helps BRACE the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. Deadbugs x 5 each side (place band around foot) 2. Shoulder Tap Plank x 5 each side 3. Kneeling Step Ups x 5 each side 4. Split Stance Pallof Press x 5 each side 5. Side Plank with Leg Raise x 5 each side

This Power circuit helps PRIME the ENGINE ROOM: 1. Drop Jump & Stick - DL 3 x 5 reps 2. Wall Drill - 3 x 5 each side 3. Hurdle Hop into Stiff Rebound - 3 x 5 reps

Resisted Acceleration Bounds

5 x 10

Broad Jump

5 x 3

This Robustness circuit helps BULLET PROOF the ENGINE ROOM: *** perform the following circuit for 2 rounds *** 1. High Step Up x 8 each side 2. Nordic Falls x 3 reps (reps are low in order to focus on Quality of contraction and movement) 3. Long Lever Copenhagen Holds x 30 seconds each side