Self-myofascial Release

1 x 60

Figure 4 Jefferson Curl

1 x 10

Standing Hurdle Swipe

1 x 20

Elevated Dynamic Groin Drift

1 x 10

Step Down Hip Rotation

1 x 10

Biking

1 x 6:00

Hip Hike

1 x 20

Pederson Step Down

1 x 20

Split Squat Hold w/ Calf Raises

1 x 20

Squat Sway

1 x 20

Traveling Plyo

1 x 20

RFE Split Squat Hold on Toes

3 x 30

RFE Skater Split Squat

3 x 15

Reactive Hamstring Catch + Hold

3 x 6

Staggered RDL w/ Rear Toes Elevated

3 x 6

Copenhagen Plank

2 x 20

Resisted Skater

2 x 20

Low Oblique Hip Uprighting

2 x 10

Aerobic Power HR Zone - MAX HR Sets - 5 Duration - 2 mins Rest - 2 mins Modality - of your choice

Self-myofascial Release

1 x 60

Lat. Mobilization

1 x 20

T-Spine Mobilization

1 x 10

Backpack Stretch

1 x 60

Jump Rope

6 x 0:40

External Shoulder Rotation to Swimmers

2 x 10

Scap Pull Up

2 x 10

Dual Band A-T-Y

2 x 15

Backward Walking Push Up

1 x 20

Bent Over Row Alternating Grip

3 x 8

Push Up Hold

3 x 20

Alternating DB Bench Press

3 x 10

Feet Elevated Inverted Row Hold

3 x 20

Alternating Chest Supported DB Row

3 x 10

90 Degree Iso Shoulder Press

3 x 20

Neutral Grip Chin Up

3 x 10

Chest Supported OH Shoulder External Rotation Hold

2 x 20

Prone Shoulder Press

2 x 10

Work Capacity HR Zone - MAX Effort Sets - 5 Duration - 1 min Rest - 2 mins Modality - of your choice

Biking

1 x 35:00

Self-myofascial Release

1 x 60

Obturator Nerve Glide

1 x 10

Tibial Nerve Glide

1 x 20

S/L Hip Hinge to Hip Flexor Reach

1 x 10

Biking

1 x 6:00

Hurdle FWD-BKWD Step Over

1 x 10

Lateral Hurdle Step

1 x 10

Miniband Side Shuffle

1 x 20

Backward Walking Lunges

1 x 20

S/L FWD Deceleration

1 x 20

Lateral Skater Jump Catch

1 x 10

S/L Double Hop to Vert

1 x 20

S/L Bounding

1 x 20

Low RFE Deficit Front Rack Split Squat

3 x 8

Incline Hip Reach

3 x 10

ISO Long Lever Sprint Position

3 x 6 @ 5

Trap Bar Staggered RDL

3 x 6

S/L Ankle Inversion Hold

2 x 30

S/L Ankle Eversion Hold

2 x 30

Foot Elevated Calf Raises

2 x 10

Aerobic Power HR Zone - MAX HR Sets - 3 Duration - 4 mins Rest - 4 mins Modality - of your choice

Self-myofascial Release

1 x 60

Band Shoulder Depression

1 x 20

Band Lat Release

1 x 20

1/2 Kneeling Hip Flexor w/ Arm Arc

1 x 10

Jump Rope

6 x 0:40

Prone OH Shoulder CAR

1 x 10

Prone Shoulder A to Y

1 x 10

Side Lying Shoulder External Rotation + Uppercut

1 x 10

T-spine Press

1 x 10

LM Plyo Press & LM Drop Catch

3 x 6

LM Press 2 up/1 down

3 x 8

LM Row 2 up/1 down

3 x 8

S/A Shoulder Raise Hold

3 x 0:20

LM Shoulder Fly

3 x 10

LM Wrist Curl

3 x 10

S/L Palof Press Hold

2 x 0:30

A Position Lat Flexion

2 x 10

Apple Pickers

2 x 10

Anaerobic Threshold HR Zone - MAX HR Sets - 3 Duration - 6 mins Rest - 2 mins Modality - of your choice