** Video demos are given below ** - LAX ball/Foam Roll bottom of feet, calves, glutes, groin Mobility A1) PNF Ankle Dorsiflexion - 2 x 5+5 (5 reps of 5 second contraction) A2) PNF Adductor Stretch - 2 x 5+5 B1) Duck Walks - 2x20m B2) Adductor Slides - 2x10/side Handeye - Same Hand Juggle - 1 minute each hand - Throw and Catch off Wall (use two balls, Same hand throw same hand catch) x 1 minute Balance - SL Balance Progression 1 - 2 sets of 30 seconds (scan the room with your eyes and take in information) - Skater Stride Hip Circle - 2x10/side (the goal is to put as little pressure on the slider leg as possible and create BIG Circles) this will likely be easy at this point but will get much harder Coordination - Each of these is for 20 meters. Use the walk back as your rest time 1 Round of each - Each 20m A1) Backwards C Skips A2) A Run w/ Lateral Step (10m each side) A3) SL Knee Drive to Alternating Knee Drive to A Run (5-7m each) A4) Knee Drive Karaoke (video shows all three, you're just doing the Karaoke) Activations A1) Banded Deadbug (low back stays pinned to the ground) - 2x10 A2) Top Foot Elevated Side Plank - 2x20" A3) Forward/Backward band walk - 2x10m (10 meters out, 10 meters back)

MPR Prowler March

3 x 10

MPR Lunge ISO

1 x 2:00

MPR Hip Flexor ISO Hold

3 x 0:30

MPR Multi Position Squat

3 x 25

MPR Bear Plank Birddog

3 x 6

MPR Standing Calf Raise

3 x 12

MPR Lateral Slider Lunge

3 x 10

MPR Aerobic HIIT (2:1)

3 x 1

Foam roll lats, upper back area Mobility - 1 Round of the following Lateral Line Spinal Flow x10/side 1/2 Kneeling Tspine Rotations x5/side Cat Camel x10 Prone Press Up x4/each position Wall Constrained Tspine Rotation Coordination Prep - The walk back to the start line is your rest time A1) Linear Crossover Bound - 2x20m A2) Knee Drive Skips - 2x20m A3) Back Pedal Crossover (cont) - 2x20m Activations/Prep A1) Neck Isometric Series - 2x6" iso (each position) A2) Cable Y w/ Rotation (can do w/ band as well) A3) Crab to Bear Plank w/ Knee/Toe Touch - 2x2 (Knee/Toe in Crab + Knee/Toe in Bear = 1 Rep)

MPR Bear Crawl (box pattern)

3 x 5

MPR Side Plank Row w/ Knee Drive

3 x 8

MPR Superman Rolls

3 x 5

MPR SL RDL w/ Row + Clean

3 x 5

MPR Alternating DB Bench w/ Deadbug ISO

3 x 8

MPR Lateral Lunge ISO w/ Paloff Press

3 x 10

MPR TRX Row

3 x 20

MPR Prone T's & Y's on Bench

3 x 8

Wrist Roll Up

3 x 5

MPR Hammer Curl

3 x 12

Lax Ball bottom of feet, calves, glutes focus Mobility - 1 Round of each 90/90 PNF x 5+5 (5 reps w/ 5" Contractions) Ankle PNF x 5+5 Hip Mobility Flow - 3-5 minutes - No rules here, watch the video. Patterns A1) 1/2 Kneeling Tspine Rotations - 2x10/each way - Hips stay stable, chest rotates A2) Step up w/ Knee Drive - 2x8/s - Fully Extend Stance leg Hip (leg on the bench)

MPR Alternating Toe Lifts w/ Banded Abduction

2 x 20

Spring Ankle Position 1

3 x 0:30

Spring Ankle Position 2

3 x 0:30

Multi-direction Ankle Hops

1 x 2:30

** Video demos are given below ** - LAX ball/Foam Roll bottom of feet, calves, glutes, groin Mobility A1) PNF Ankle Dorsiflexion - 2 x 5+5 (5 reps of 5 second contraction) A2) PNF Adductor Stretch - 2 x 5+5 B1) Duck Walks - 2x20m B2) Adductor Slides - 2x10/side Handeye - Same Hand Juggle - 1 minute each hand - TB Dowel Dribble - 1 minute (count your highest streak) Balance - SL Balance Progression 1 - 2 sets of 30 seconds (scan the room with your eyes and take in information) - Skater Stride Hip Circle - 2x10/side (the goal is to put as little pressure on the slider leg as possible and create BIG Circles) this will likely be easy at this point but will get much harder Coordination - Each of these is for 20 meters. Use the walk back as your rest time 1 Round of each - 20m each A1) Backwards C Skips A2) A Run w/ Lateral Step A3) SL Knee Drive to Alternating Knee Drive to A Run (5-7m each) A4) Knee Drive Karaoke Activations A1) Banded Deadbug (low back stays pinned to the ground) - 2x10 A2) Top Foot Elevated Side Plank - 2x20" A3) Forward/Backward band walk - 2x10m (10 meters out, 10 meters back)

MPR Crossover Prowler March

3 x 10

MPR Lateral ISO Wall Push

3 x 0:10

MPR Hip Flexor ISO Hold

3 x 0:30

MPR Glute Bridge MB Squeeze

3 x 25

MPR Bear Plank Birddog

3 x 6

MPR Bent Knee Calf Raise

3 x 12

MPR Short Lever Hip Lift

3 x 10

MPR Aerobic HIIT (2:1)

3 x 1

Foam roll lats, upper back area Mobility - 1 Round of the following Lateral Line Spinal Flow x10/side 1/2 Kneeling Tspine Rotations x5/side Cat Camel x10 Prone Press Up x4/each position Wall Constrained Tspine Rotation Coordination Prep - The walk back to the start line is your rest time A1) Linear Crossover Bound - 2x20m A2) Knee Drive Skips - 2x20m A3) Back Pedal Crossover (cont) - 2x20m Activations/Prep A1) Neck Isometric Series - 2x6" iso (each position) A2) Cable Y w/ Rotation (can do w/ band as well) A3) Crab to Bear Plank w/ Knee/Toe Touch - 2x2 (Knee/Toe in Crab + Knee/Toe in Bear = 1 Rep)

MPR Bear Crawl (box pattern)

3 x 5

MPR Side Plank w/ Rear Delt Fly

3 x 10

MPR Superman Rolls

3 x 5

MPR SL RDL w/ Row + Clean

3 x 5

MPR Birddog Row

3 x 10

MPR Lateral Lunge ISO w/ Paloff Press

3 x 10

MPR Global Stress Push Up

3 x 20

MPR Prone T's & Y's on Bench

3 x 8

Wrist Roll Up

3 x 5

MPR Hammer Curl

3 x 12

MPR Tricep Pushdown

3 x 12

Lax Ball bottom of feet, calves, glutes focus Mobility - 1 Round of each 90/90 PNF x 5+5 (5 reps w/ 5" Contractions) Ankle PNF x 5+5 Hip Mobility Flow - 3-5 minutes - No rules here, watch the video. Patterns A1) 1/2 Kneeling Tspine Rotations - 2x10/each way - Hips stay stable, chest rotates A2) Step up w/ Knee Drive - 2x8/s - Fully Extend Stance leg Hip

MPR Alternating Toe Lifts w/ Banded Abduction

2 x 20

Spring Ankle Position 1

3 x 0:30

Spring Ankle Position 2

3 x 0:30

Multi-direction Ankle Hops

1 x 2:30