Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Jump Shrugs

2 x 12 @ 40 %

Hammer Low Row

3 x 12 @ 40 %

Squat

2 x 12 @ 40 %

3 Way Shoulder Raise

3 x 12

RDL

3 x 12 @ 40 %

DB Bicep Curl

2 x 12

Explosive Calf Raise

2 x 12

TRX Lunges

1 x 10

PB DB Bench Press

1 x 12

Prone PB Walkout

1 x 15

Warrior Hold

1 x 30

PB Supine Walkout

1 x 15

Straight Leg Kicks

1 x 10

SA Chest Stretch

1 x 15

Gripper

1 x 20

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Elliptical Steady State

1 x 20:00

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

Dynamic Warmup

Dynamic Warmup The following exercises will be completed in 10 yards: High Knees Butt Kicks A-Skip Power Skip High Knee Carioca (each way) Side shuffle (each way) Walking knee to chest Walking toe touches Walking figure-4 Walking lunge and twist-closed side Walking quad Walking SL RDL For reps: BW squat x10 RDL x10 Kickovers 10+10 Scorpions 10+10

Barbell Bench Press

2 x 12 @ 40 %

Barbell Stepups

2 x 12

Lat Pulldowns

3 x 12 @ 40 %

Iso-Lateral Leg Curl

3 x 12 @ 30 %

Posterior Delt Raise

2 x 12

Straight Leg Pulldowns

2 x 12

Tricep Extensions

2 x 12

Hip Extension

1 x 10

Pushups Plus

1 x 15

PB Hold

1 x 1:00

4 Way Neck Machine

1 x 12

Push Throughs

1 x 50

Lateral Heel Touches

1 x 25

6"

1 x 1:00

Cross-over Crunches

1 x 25

Glute Bridge Hold

1 x 1:00

Thoracic Foam Roller

Complete 1 set of 10 reps of the following: Head Rotations Protraction/Retraction Straight Arm Clap Floor Slide Lats Pecs Reach Through

Battling Ropes

Complete the following exercises at 20s max effort/40s rest: Alt Wave Double Wave Big Outside Circle Small Outside Circle Core Wave-Rev Grip In/Out Wave-hedgeclippers Angle Wave-wrist up alt wave Uppercut-Pivot, Rev Grip Hook-Pivot, Rev Grip Grappler Throw-Side-OH-side, Rev Grip Grappler Throw/Lunge-Ropes go down w/ back leg, Rev Grip Figure 8-2 hands together Figure 8-Ind hands Alt Side to Side Wave Alt Wave/Side Lunge Circle L/Wave R Circle R/Wave L Alt Wave/Rev Lunge Double Wave/Squat Big Circle/Get Up-Sit down/stand up Jumping Jacks-Rev Grip Angle Slam-Alt 45-deg big slam 2 Hand Slam Double Wave/Squat Jump Alt Wave/Cycled Split Squat Jump Alt Wave/Walking Lunge Double Wave/Walking Lunge 2 Rope/1 Hand Wave-R 2 Rope/1 Hand Wave-L Alt Wave/Crossbehind Lunge Big Double Hand Circle-Clockwise Big Double Hand Circle-Counterclockwise Alt X 2 Hand Shovel R 2 Hand Shovel L 2 Rope/1 Hand Circle-R 2 Rope/1 Hand Circle-L Seated Russian Twist Flutter Kick/Alt Wave Burpee Slam Your Choice

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch

Foam Roller

Complete 1 set of 10 reps of the following: Lower back Glutes Hamstrings Calves Quads IT bands Groin

KB Circuit #1 Art of Strength

Round 1 3-5 sets or minutes: 1. Dead swing 5x 2. Sumo Deadlift 5x 3. Swing 10x 10-30s rest Round 2 3-5 sets or minutes: 1. Get up situp 5+5 2. Chest press to half get up 5+5 -Bend R knee -use R arm, on L elbow 3. Russian twist 10+10 10-30s rest Round 3 3-5 sets or minutes: 1. Clean & press ladder series I-II-III 2. 1 high pull to 1 snatch 5+5 3. Dead snatch 3+3 10-30s rest Round 4 3-5 sets or 3-10 minutes: 1. Wave squat 5x -RDL to squat 2. KB squat 5x -Pry legs apart at bottom 3. DB SL RDL 5+5 10-30s rest

Band Stretch

Complete 1 set of 15s each way of the following: Band hamstring stretch Band supine groin stretch Band IT band stretch Rotational Back Stretch Band figure-4 stretch Band lying quad stretch Band shoulder stretch Lat stretch w/ band Hip flexor stretch