APU15 - P1/D1&D4 Prep

Release - LAX Ball/Foam Roll lower body (Feet, Calves, Hamstrings, Glutes) - The video below will walk you through it - 3-5 minutes Restore - 1 Round 3 Way 90/90 x 5/each direction Pigeon to Step Through x 5/side Hip Flexor + Lateral Groiner x5/side Hip Flexor + Hamstring x5/side Coordinate A1) 3 Ball Juggle Progression x 20" A2) SL Balance w/ Scan x20" Activate & Pattern - 2 Rounds A1) Side Plank Hip Abduction x 8/side (you can do this from your knee if this version is too hard) A2) Top Foot Elevated Side Plank x 15"/Side A3) 1/2 Kneeling Wall Push Hip Flexor ISO x 10/side (2" hold at the top) A4) Box Drop Landing x 5

MPR Wall Leaning Knee Up

2 x 5

MPR 1/2 Kneeling 10m Sprint

2 x 10

MPR Lunge ISO

2 x 0:30

MPR Lateral Lunge ISO Hold

2 x 0:30

MPR Trap Bar Squat

3 x 8

MPR SL Glute Bridge

2 x 12

MPR Wall Push Deadbug

2 x 8

APU15 - P1/D2&D5 Prep

Release - LAX Ball Upper Limb Release - Video tutorial is linked below Restore - 1 Round Cat Camel x 10 3 Way Prone Press Up x 4/each position Side Lying Windmill x5/side Lateral Line Flow x 10/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds Dribble w/ Off Hand Throw and Catch x 30"/side (just work on one side dribbles if this one is too hard) Dowel Juggle x 30" (can also use your hockey stick for this, start with using the blade and as you get better flip it over and use the shaft) - Count how many times you can keep it in the air and keep track, you will be surprised how good you get at this Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Prone Swimmers x 10 A3) Spiderman Crawl x 20m (10m out and 10m back)

MPR Push Up ISO Hold

2 x 0:20

MPR Russian Twist Progression

2 x 12

MPR TRX ISO Hold

2 x 0:30

MPR Palloff Hold

2 x 0:20

MPR DB Bench Press

3 x 10

MPR Chin Up

3 x 8

MPR Birddog

3 x 5

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

2 x 0:30

Spring Ankle Position 2

2 x 0:30

Multi-direction Ankle Hops

1 x 2:30

APU15 - P1/D1&D4 Prep

Release - LAX Ball/Foam Roll lower body (Feet, Calves, Hamstrings, Glutes) - The video below will walk you through it - 3-5 minutes Restore - 1 Round 3 Way 90/90 x 5/each direction Pigeon to Step Through x 5/side Hip Flexor + Lateral Groiner x5/side Hip Flexor + Hamstring x5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Side Plank Hip Abduction x 8/side (you can do this from your knee if this version is too hard) A2) Top Foot Elevated Side Plank x 15"/Side A3) 1/2 Kneeling Wall Push Hip Flexor ISO x 10/side (2" hold at the top) A4) Box Drop Landing x 5

MPR SL Lateral Ankle Hop

2 x 0:10

** REST REMINDER **

2 x 0:30

MPR Shuffle to Stick

2 x 3

MPR Hip Flexor ISO Hold

2 x 0:20

MPR Glute Bridge March

2 x 8

MPR Trap Bar Deadlift

3 x 8

MPR Lateral Lunge w/ End Range ISO Hold

3 x 6

MPR Plate Get Up w/ Leg Lift

3 x 5

APU15 - P1/D2&D5 Prep

Release - LAX Ball Upper Limb Release - Video tutorial is linked below Restore - 1 Round Cat Camel x 10 3 Way Prone Press Up x 4/each position Side Lying Windmill x5/side Lateral Line Flow x 10/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds Dribble w/ Off Hand Throw and Catch x 30"/side (just work on one side dribbles if this one is too hard) Dowel Juggle x 30" (can also use your hockey stick for this, start with using the blade and as you get better flip it over and use the shaft) - Count how many times you can keep it in the air and keep track, you will be surprised how good you get at this Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Prone Swimmers x 10 A3) Spiderman Crawl x 20m (10m out and 10m back)

MPR Push Up

2 x 6

MPR Band Pull Apart

2 x 15

MPR 1/2 Kneeling SA Landmine Press

3 x 8

MPR SA DB Row

3 x 8

MPR 1/2 Kneeling SA DB Suitcase Hold

3 x 20

MPR Prone TYW

2 x 15

MPR Plank w/ Feet Slide Out

2 x 6

MPR Side Plank

2 x 0:20

MPR Superman (feet together)

2 x 10