Self-myofascial Release

1 x 60

Foot Stim.

1 x 1:00

Gaze Stabilisation on S/L

1 x 20

Obturator Nerve Glide

1 x 10

Stork Rotation

1 x 20

90/90 Lift Off

1 x 10

1/2 Kn. Forced Hip IR

1 x 5 @ 3

1/2 Kn. Forced Hip IR w/ Hinge

1 x 5 @ 3

1/2 Kn. Overcoming Hip IR

1 x 3 @ 4

On Bench 90/90 Hip IR Drop

1 x 10

Split squat ECC. Hip Extension

1 x 5

Standing Table top Hip extension Restoration

1 x 10

Skater Squat Hold on Toes

1 x 1:00

Overcoming ISO Leg Extension

2 x 30 @ 70

Deficit RFE Split Squat

2 x 20

1/2 Kn. Hip/Knee Extension

2 x 20

S/L Hip Thrust w/ Overcoming Add.

2 x 30 @ 70

Adductors Raise (Short Lever)

2 x 20

S/L Lateral Box RDL

2 x 10

Overcoming Hip Flex

2 x 30 @ 70

Hip Flexor Flex

2 x 20

Negative Thomas Roll Back

2 x 10

Sled Drag

1 x 10:00 @ 20

Self-myofascial Release

1 x 60

Spiral Arm Bar

1 x 10

1/2 Kneeling Hip Flexor w/ Arm Arc

1 x 10

Jump Rope

6 x 0:30

T-spine Press

1 x 10

Arm Bar Protraction

1 x 10

Internal Shoulder Rotation to Press

1 x 15

90/90 Shoulder Hold

1 x 0:30

Overcoming S/A Chest Fly

2 x 0:30

S/A DB Bench Press

2 x 20

Overcoming Shoulder Flexion

2 x 0:30

Incline Corkscrew Press

2 x 20

Yielding TRX Flexors

2 x 0:30

Overcoming Full Can

2 x 0:30

S/A Bicep Curl

2 x 20

DB Front Raise

2 x 20

Choose the modality of your choice (bike, assault bike, skierg, etc) Perform 3 rounds of 3 minutes, rest 3 minutes in between rounds. Max Heart Rate.

Biking

1 x 30:00

Self-myofascial Release

1 x 60

Driver (calf)

1 x 10

Tibial Nerve Glide

1 x 10

Supine Sciatic Nerve Glide

1 x 10

Peroneal Nerve Glide

1 x 10

Clamshell

1 x 20

Biking

1 x 6:00

Quadruped Hip CARs

1 x 10

Prone Hip Extension

1 x 20

Balance w/ Ball Throwing

2 x 12

Long Range Hamstring Curl Hold

2 x 0:30

Anti-valgus S/L RDL

2 x 20

Hip Uprighting Hold

2 x 0:30

1/2 Kneeling Clamshell

2 x 20

Side Plank w/ Hip Abduction

2 x 20

S/L Skater Calf Hold

2 x 0:30

S/L Calf Raise

2 x 20

Aerobic Power Modality of your choice Max HR 3 rounds of 4 minutes rest 4 minutes between rounds

Self-myofascial Release

1 x 60

Shoulder Hang Circles

1 x 10

Shoulder CARs

1 x 10

Jump Rope

6 x 0:30

S/A Face Pull

1 x 15

D2 Band/Cable Pull

1 x 15

Shoulder Adduction

1 x 20

Shoulder Extension

1 x 20

Overcoming S/A Row

2 x 0:30

1-Arm DB Row

2 x 20

Overcoming Reverse Fly

2 x 0:30

Side Lying Rear Dealt Fly

2 x 20

Bench Straight Arm Lat Flexion Hold

2 x 0:30

Banded Tricep Kick Back

2 x 20

Anaerobic Threshold 3 rounds, 6 minutes rest 2 minutes between rounds Modality of your choice