Hip and Knee Prep 1

5 minute low-intensity cardio of choice A. 90/90 Shin Box - 6/side B. 1/2 Kneeling Rocking Hip Flexor - 10/side C. 1/2 Kneeling Handcuffed Groin Mobility - 8/side D. Single Leg RDL to Hike - 6/side

Deficit DB Split Squat

3 x 8

Positional 90/90 Shinbox ISO

3 x 5

Bodyweight Long Lateral Lunge Hold ISO

3 x 1 @ 0:30

Supported DB Single Leg RDL

3 x 8

Elevated Body Weight Calf Raise

3 x 15

Hollow Core Circuit

3 x 0:15

Upper Body Warmup 1

A. Side Lying T-Spine Windmill - 8/side B. Cat Camel - 10 C. Child's Pose + 1-arm Trap Raise - 10/side D. Wall Slide + Takeoff - 12

1/2 Kneeling 1-arm Landmine Press

3 x 8

Prone 1-arm Shoulder CARs

3 x 3

Chest-Supported DB Row

3 x 10

1-arm Upside Down KB Waiter's Carry

3 x 20

Quadruped Serratus Press + Reach

3 x 6

Banded Facepull

3 x 12

Band Resisted Deadbug

3 x 8

Posterior Chain Warmup 1

5 minute foam roll 1/2 Kneeling Adductor Mobility - 10/side Pigeon to Downward Dog - 6/side Reverse Lunge to Rotation - 6/side Single Leg Glute Bridge - 12/side

Pause DB Goblet Squat

3 x 8

Copenhagen Plank

3 x 0:30

DB Reverse Lunge

3 x 8

Slider Hamstring Curl - Bilateral to Single Leg Eccentric

3 x 6

Barbell Glute Bridge

3 x 10

Athletic Stance Band Pallof Press

3 x 10

Wall Supported Hip Airplane

3 x 6

Upper Body Warmup 2

1 Round, 10-15 reps of each exercise. A. 1/2 Kneeling Hip Flexor + Reach Mobility B. Child's Pose + T-Spine Rotation C. Prone Shoulder Blackburn D. Shoulder Tap to Downward Dog

KB Turkish Getup

3 x 2

DB Lunge Series - Fwd, 45, Lateral

3 x 3

Deadstop 1-arm DB Row

3 x 8

Single Leg Rotational Deadlift

3 x 6

One arm DB floor press

3 x 8

Loaded Suitcase Carry

3 x 30

Slider/Towel Bodysaw

3 x 6