Strong Athlete 2 Accumulation 1

Prep Circuit Acc 1 - 1

1x through - Spiderman to Cossack x5/ side - Alternating bridge march x 8 / side - 90/90 front leg hip IR with forward lean x5 / side - Snap downs to lateral jump x5 / side - 4D stationary lunges x3 / side

Stability Ball Single Leg Glute Bridge

3 x 10

Bodyweight Single Leg Squat Off Box

3 x 6

Cervical Lateral Flexion

2 x 3 @ 3

Dumbbell Crossover Step Up

4 x 8

Reverse Crunches

3 x 15

Landmine Lateral Lunge

4 x 8

Dead Bug Mini Band Psoas March

3 x 10

Assault Bike

1 x 10:00

Prep Circuit Acc 1 - 2

Alternating Spiderman to downward dog x6/side Body weight windmill x6/side Side to side double leg line hop x10 Snap down to spin jump x3 / side 90/90 front foot lift off to extension x6 / side

Isometric Cervical Flexion

2 x 3 @ 3

Kettlebell Swing

4 x 10

DB Farmer's Carry

@ 80

Med Ball Slams

4 x 10

Alternating Dumbbell Step Ups

4 x 12

Step Up And Over Bench

4 x 20

Banded Hip Mobility In Reverse Lunge Posterior Traction

1 x 8

Prep Circuit Acc 1 - 3

Twice through: Side lying thoracic rotation 5 / side Seated single knee to chest 5 / side Alternating 90/90 pigeon 5 / side Groin rock 5 / side Partial sleeper stretch 5 / side

Incline DB Row

4 x 12

Incline alternating dumbbell bench press

4 x 10

Bent Arm KB Waiter Walk

@ 30

Side Plank On BOSU

3 x 20

Front Plank Plate Switches

3 x 20

Side Lying External Rotation

3 x 10

Isometric Cervical Rotation

2 x 3 @ 3

Banded Groin Rock Posterior Traction

1 x 1 @ 60

Banded Pigeon Anterior Traction

1 x 1 @ 60

Banded Ankle Dorsiflexion Mobilization

1 x 1 @ 60

Hip Series - Single Hip To One Side

1 x 5

Prep Circuit Acc 1 - 4

Warm up takes about 15' Foam rolling first - 5' - groin, hip flexors, quads, calves, I-T band, glutes, back, lats. Assault bike - 1 mile at warm up pace 1x through: Mini Band Hip March 8x / side Cook Squat 10x Plate Hip Airplane 6x / side Shoulder extension Crab Position 2@ :20 90/90 Elevated Knee Hip Internal Rotation 5 @ 5 sec holds Snap Down to Vertical Jump X6 A Series A Hops x8 / side Forward Alternating Close Outs x8 / side

Dead Stop Hike Kettlebell Swing

4 x 8

Neutral grip pull up

3 x 10

Shoulder C.A.R.S. in half kneel

3 x 5

Front Foot Elevated Dumbbell Reverse Lunge

4 x 10

Feet Elevated Inverted Row

4 x 8

Suitcase Carry

4 x 30

Band Resisted Stir The Pot

3 x 10

Dead Bug Med Ball Overhead

3 x 6

Isometric Cervical Extension

2 x 3 @ 3

Assault Bike

1 x 12:00

Banded Hip Traction Series On Floor Ankle Anchor

1 x 1 @ 60

Banded Shoulder Mobility Traction Lat in Half Kneel

1 x 1 @ 60

Prep Circuit Acc 1 - 5

Should take about 15' Roll - 5' - calf - I-T Band - lats - pec minor release flexion Treadmill = 5' 1'@ 3.5-4 mph @ 2% 1'@ 3.5-4 mph @ 3% 1'@ 3.5- 4 mph @ 4% 1'@ 3.5-4 mph @ 5% 1'@ 3.5-4 mph @ 5% 1x through - Alternating Spiderman to walking inch worm 6 / side - Yoga pike with toe touch opposite side 6 / side - Hamstring floss 10 / side 2x through - Forward and backward line drill 5x - A series 3 skip - Butt kickers 10 / side

Seated Banded Leg Curls

30, 15, 15, 15

Single Arm Kettlebell Bench Press Bottoms Up

4 x 8

I's T's Y's On Stability Ball

2 x 8

Standing Banded Hip Adduction

3 x 10

Tall Kneeling Landmine Press

4 x 10

Face Pull in Iso Split Squat to External Rotation

3 x 6

Mini Band Standing Hip Abduction

3 x 10

V Tucks

3 x 10

1/2 Turkish Get Up

2 x 5

Shuttle Run

1 x 5

Sprint

1 x 5

Posterior Chain Floss

1 x 1 @ 60

Banded Half Kneeling Hip Flexor

1 x 1 @ 60