App Overview - Start Here!

Off Szn 25 - P1/D1 - LB Prep

Mobility - 2-3 Rounds depending on how stiff you are feeling - Groin Slide to Pigeon x 5/side - Squat to Stand x10 - 90/90 Get Ups x 5/side - Skater Stride x 6/side Movement Prep - 2 Rounds A1) Banded Fwd Stride x 8/side A2) SL Squat to Bench x 5/side A3) Side Plank ISO x 20sec/side

MPR Prowler March

3 x 10

MPR Top Foot Elevated Side Plank

3 x 0:20

MPR Multi Position Squat

3 x 25

MPR Bwds Low Walk

3 x 20

MPR Hip Flexor ISO Hold

2 x 0:30

MPR Standing Calf Raise

2 x 12

MPR SL Balance Progression

2 x 10

MPR Extensive Linear Ankle Rudiments (Bilat)

2 x 20

MPR Aerobic HIIT (2:1)

3 x 1

Off Szn 25 - P1/D2 - UB Prep

Mobility - 2-3 Rounds depending how stiff you're feeling - Step Back w/ Oblique Reach x 6/side - 1/2 Kneeling T Spine Opener x 5/side - Rotating Crab Bridge x 5/each way Patterns + Coordination x 2 Rounds A1) 1/2 Kneeling Tspine Rot x 5/side A2) Juggle Progression 1 x 30"/side Movement Prep - 2 Rounds A1) 3D SA Tall Plank Holds x 10 sec/each position A2) 3D Tall Plank Taps A3) 1/2 Kneeling Press w/ Leg Lift x 8/side

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

MPR 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

Long Aerobic (1km intervals)

Long Aerobic Session 1km intervals w/ 1 minute rest x 3 Rounds - Run a 1km interval at or under a 5 minute/km pace - Rest 1 min - Complete 3 Rounds

Off Szn 25 - P1/D4 - LB Prep

Mobility - 2-3 Rounds depending on how stiff you feel - Lateral Lunge Sway w/ Rotation x 5/side - Downdog to SL Lunge x 5/side - Closed Chain Hip IR/ER x 6/side Pattern Prep - 2 Rounds A1) Skater Stride w/ Banded Rotation x 6/side A2) Standing Crossunder x 6/side Activations - 2 Rounds A1) Banded Lateral Step x 8/side A2) Long Lever Hamstring ISO x 20sec/side A3) Low Hold Squat Hop x 20m

MPR Crossover Prowler March

3 x 10

MPR Supine Hip Extension w/ Banded Psoas March

3 x 6

MPR Lunge ISO

3 x 1:00

MPR Low Hold Lateral Walk

3 x 30

MPR Side Lying Hip Abduction ISO

2 x 0:30

MPR Bent Knee Calf Raise

2 x 12

MPR SL Balance w/ Scan

2 x 10

MPR Extensive Lateral Ankle Rudiments (Bilat)

2 x 20

Off Szn 25 - P1/D5 - UB Prep

Mobility - 2-3 Rounds - Kneeling Tspine Rotations w/ Dowel x 8/side - Slider OH Mobility x 10/side - Backbend to Wall x 5 - Bear Plank to Crab Roll x 5/side Patterns & Coordination x 2 Rounds A1) Lateral Sway w/ Tsp Rotation x 5/side A2) Two Ball Throw and Catch x 30" Movement Prep - 2 Rounds A1) 1/2 Kneeling Cable Y x 8/side A2) Kneeling Cable Lift x 8/side A3) Yielding Push Up ISO x 20"

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 SFT Push Ups

3 x 3

MPR Prone T's & Y's on Bench

3 x 8

MPR Wrist Roll Up

3 x 5

MPR Hammer Curl

3 x 12

MPR Tricep Pushdown

3 x 12

MPR Aerobic HIIT (2:1)

3 x 1