App Overview - Start Here!

For Completion

P1/D1 - Overview

For Completion

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 Hip Flexor + Lateral Groiner x5/side Cat Camel x 10 Side Lying Windmill x5/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Banded Deadbug x 5/side A2) Top Foot Elevated Side Plank x 15"/Side A3) Prone Swimmers x 10

MPR Lateral Lunge ISO Hold

2 x 0:30

MPR Push Up ISO Hold

2 x 0:30

MPR Russian Twist Progression

2 x 12

MPR 4 Way Lunge

3 x 3

MPR Chin Up

3 x MAX

MPR Palloff Hold

3 x 0:15

MPR SL Glute Bridge

2 x 12

MPR Birddog

2 x 5

P1/D2 - Overview

For Completion

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 Hip Flexor + Lateral Groiner x5/side Cat Camel x 10 Side Lying Windmill x5/side Lateral Lunge w/ Rotation x 5/side Coordinate - 2 Rounds 3 Ball Juggle Progression x 30" SL Balance w/ Scan x 30"/leg Activate & Pattern - 2 Rounds A1) Wall Push Deadbug x 10 (5 each leg) A2) Glute Bridge w/ MB Squeeze x10 A3) Supermans x10

MPR 1/2 Kneeling Hip Flexor Lifts w/ Hold

2 x 10

MPR TRX ISO Hold

2 x 0:20

MPR Side Plank

2 x 20

MPR RFESS Iso Hold

3 x 0:30

MPR Push Up

3 x 10

MPR Wall Leaning Calf Raise

3 x 15

MPR Plank w/ Plate Slide

2 x 10

MPR Band Pull Apart

2 x 10

Phase 1 - Day 3 - Overview

For Completion

YF - Day 3 Prep

Mobility - 1 Round - Seated 90/90 Switches x 5/each way - Hip Flexor + Hamstring Stretch x 8/leg - Groin Rocker w/ Reach x 8/side - Walking In Seam Lunge x 5/leg Activations - 2 Rounds A1) Lateral Band Walk x 10/side A2) Banded Psoas March x 10/side A3) Prone TYW x 5/of each

MPR Supine Hip Extension Plank ISO

3 x 0:20

MPR Goblet Squat

3 x 12

MPR Low Hold Switch

3 x 12

Linear Eccentric Tempo Step Down

3 x 8

MPR ISO Towel Row

3 x 0:05 @ 3

MPR Bear Plank Shoulder Taps

3 x 10

MPR Lateral Bear Crawl

3 x 5

P1/D4 - Overview

For Completion

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

MPR Wall Leaning Knee Up

2 x 5

MPR 1/2 Kneeling 10m Sprint

2 x 10