Kettlebell Athlete

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Single Leg KB Supported RDL

4 x 5

Single Leg Glute Bridge

4 x 5

(Axiom) Goblet Squats

3 x 8 @ 70 %

Clamshell Internal/External Rotation

3 x 8

Single Arm KB Front Rack and Lunge

3 x 10

Hip Opener with KB

3 x 5 @ 2

KB Pull-through

3 x 6

(ESD) Alactic Power Intervals

Conditions: Equipment: Prepare kettlebells of appropriate weight for KB swings. Ensure access to a Stroop test setup, such as a computer or tablet with the test displayed on the screen. If using the assault bike or cyclic modality, have the equipment set up and ready for use. Timing: Perform the KB workout OR the high-intensity assault bike intervals. Utilize Stroop test for rest intervals. Standards: KB Routine (8 Rounds): Perform 3-5 KB swings followed immediately by 3-5 vertical jumps (multiple response). Focus on explosive power and maximal effort during each repetition. Rest for 90 seconds - 2 minutes between rounds to allow for adequate recovery. Or use the Stroop test to stimulate a cognitive challenge. PREFERRED>>>> Assault Bike or Cyclic Modality Intervals<<<<< Set the assault bike or cyclic modality equipment to allow for high-intensity intervals. Perform 6-12 seconds of maximum intensity, focusing on maximal speed or power output. Rest and repeat the interval when heart rate reaches 120-130 beats per minute for 30 seconds. Repeat the intervals for the desired number of rounds or until completion. Stroop Test: https://www.youtube.com/watch?v=O2rRZmeFi_M Perform the Stroop test during the rest intervals between exercise blocks, specifically during the final 4 rounds of the assault bike/cyclic modality intervals. Focus on accurately naming the color of the words while ignoring the meaning of the words themselves. Respond as quickly and accurately as possible to each item in the test. Aim for high levels of speed and accuracy while minimizing errors.

Stroop

2 x 2:00

T-Spine Ball Smash Mobilization #1

1 x 4:00

First Rib Smash & Floss

1 x 2:00

Posterior Neck Mobilization

1 x 2:00

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

(ESD) Cardiac Output

Steady-state / Conversational pace 30-90minutes HR 125-140 Assault Bike: Set the assault bike to a comfortable resistance level. Pedal at a steady pace, focusing on maintaining a consistent rhythm. Keep your heart rate within the target zone by adjusting the intensity of your pedaling. Aim for a duration of 30-90 minutes, depending on your fitness level and goals. Maintain good posture and engage your core throughout the workout. Rower: Set the rower to a moderate resistance level. Row with smooth, controlled strokes, focusing on proper technique. Keep your strokes per minute (SPM) in a range that allows you to maintain a steady heart rate. Avoid rowing too aggressively, as this can cause your heart rate to spike. Aim for a duration of 30-90 minutes, adjusting the intensity as needed to stay within the target heart rate zone. Sled Work: Load the sled with an appropriate weight for your fitness level. Push or pull the sled at a steady pace, focusing on smooth, controlled movements. Keep your heart rate within the target zone by adjusting the speed and intensity of your sled work. Take short breaks as needed to maintain a conversational pace and prevent your heart rate from spiking. Aim for a duration of 30-90 minutes, gradually increasing the intensity or duration as you build endurance. Walking: Walking is one of the lowest-impact exercises you can do. It's gentle on the joints and can easily be adjusted to maintain a steady pace within the target heart rate zone. Aim for a brisk walk to elevate your heart rate slightly while still keeping it within the desired range. Cycling: Cycling, especially on flat terrain or using a stationary bike, is another excellent low-impact option. You can maintain a steady pace while controlling the resistance to keep your heart rate in the target zone. It's also great for building lower body strength. Swimming: Swimming is a full-body workout that's easy on the joints due to the buoyancy of water. Whether you're doing laps or water aerobics, swimming can help you maintain a steady heart rate while providing resistance training for your muscles. Elliptical Training: Using an elliptical machine provides a low-impact cardiovascular workout that mimics the motion of running without the stress on the joints. Adjust the resistance and incline settings to maintain a steady pace and keep your heart rate within the target range. Rowing: Rowing machines offer a full-body workout that's gentle on the joints. Rowing at a moderate pace can keep your heart rate in the desired zone while also strengthening your muscles, particularly in the back, arms, and legs. Cross-Country Skiing (on a machine or outdoors): Cross-country skiing is a great low-impact cardiovascular exercise that engages both the upper and lower body. Whether you're skiing on snow or using a ski machine, you can maintain a steady pace to keep your heart rate within the target zone. Pilates: Pilates exercises focus on improving core strength, flexibility, and posture. Many Pilates exercises can be performed at a steady pace with controlled movements, helping to maintain a moderate heart rate while also improving muscle endurance and stability. Tai Chi: Tai Chi is a gentle martial art that involves slow, flowing movements and deep breathing. It's low impact and can help improve balance, flexibility, and relaxation while keeping your heart rate within the desired range. Yoga: Yoga combines physical postures, breathing exercises, and meditation to promote overall well-being. Many styles of yoga, such as Hatha or Yin yoga, involve gentle movements and can be performed at a steady pace to help maintain a moderate heart rate. Stair Climbing: Climbing stairs, whether on a stair climber machine or actual stairs, provides a low-impact cardiovascular workout. You can control the intensity by adjusting the speed and resistance to keep your heart rate within the target zone.

Suprapatellar Smash & Floss

1 x 2:00

Calf Smash Mobilizations

1 x 2:00

Banded Calf Distraction

1 x 2:00

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Bottoms Up KB Press

4 x 6

Kettlebell Halos

4 x 6

Kettlebell Gorilla Row

3 x 8

Prone Y-T-W

3 x 10

Half-Kneeling KB Windmill

3 x 8

Single Arm Waiters Walk

3 x 20

Half-Kneeling KB Chop and Lift

3 x 8

(ESD) High Resistance Intervals

Exercise: High Resistance Intervals Description: 8 rounds of high resistance intervals on a hill or incline treadmill. Each round consists of a 5-second maximum sprint followed by a 60-second recovery period or walking back down the hill. Repeat the interval when heart rate (HR) recovers to 125-130 beats per minute. Conditions: Set up the treadmill at a challenging incline level to simulate hill running. Ensure proper footwear and safety precautions. Monitor heart rate throughout the session. Maintain proper form during sprints to prevent injury. Rest for at least 48 hours between sessions to allow for recovery. Standards: Sprint: Each 5-second sprint should be performed at maximum effort. Recovery: Heart rate should drop to 125-130 bpm before starting the next interval. Consistency: Complete all 8 rounds without compromising form or intensity. Progression: Aim to increase either the speed or incline gradually as fitness improves. Alternative Modalities: Outdoor Hill Sprints: Instead of using a treadmill, perform hill sprints outdoors on a steep incline. Sprint uphill for 5-10 seconds followed by a walk or jog back down for recovery. Repeat for the desired number of rounds. Stationary Bike Intervals: Use a stationary bike with adjustable resistance. Perform 5-second maximum intensity sprints followed by 60 seconds of easy pedaling. Adjust resistance levels to mimic the intensity of hill sprints. Stair Climber Intervals: Utilize a stair climber machine set at a challenging resistance level. Sprint at maximum effort for 5 seconds followed by 60 seconds of slow climbing or resting. Maintain proper posture and engage core muscles throughout the intervals. Battle Rope Waves: Stand in an athletic stance holding battle ropes. Perform maximum intensity waves for 5 seconds, then rest for 60 seconds. Focus on generating power and speed with each wave.

Kettlebell Arm Bar Mobilization

1 x 2:00

Barbell Shoulder Shear

1 x 2:00

Bilateral Shoulder Rotation Mobilization

1 x 2:00

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

(ESD) Tempo Intervals

Conditions: Assault bike or rower at conversational pace low intensity, perform 10 bouts of 70% effort of 10-12 seconds or 5-8 70% pulls on the rower, active rest on modality at low intensity for 60 seconds, try getting heart rate down to 135 before the next bout. Work Phase: Perform each exercise at a moderate intensity for 10-12 seconds. Maintain proper form and technique throughout the work phase. Focus on the prescribed tempo or pace for each exercise. Rest Phase: Rest for 60 seconds between each work interval. Use the rest period to recover and prepare for the next set. Stay active during the rest period by moving gently or performing light stretching. Standards: Intensity: Maintain a moderate intensity level during the work phase, challenging enough to elevate your heart rate but sustainable for the duration of the interval. Adjust the resistance, speed, or intensity of each exercise to match your fitness level and goals. Form and Technique: Focus on proper form and technique for each exercise to minimize the risk of injury and maximize effectiveness. Pay attention to posture, alignment, and movement quality throughout the workout. Consistency: Perform each interval with consistent effort and intensity. Aim to maintain the prescribed tempo or pace for the entire work phase of each interval. Recovery: Use the rest period to fully recover and prepare for the next set. Focus on controlled breathing and relaxation during the rest phase to lower your heart rate and reduce fatigue. Examples of Modalities: Sprint Intervals: Perform 10-12 seconds of sprinting followed by 60 seconds of rest. This can be done on a track, treadmill, or stationary bike. Resistance Band Exercises: Perform 10-12 seconds of resistance band exercises such as bicep curls, lateral raises, or squats followed by 60 seconds of rest. Medicine Ball Throws: Perform 10-12 seconds of explosive medicine ball throws such as overhead slams, chest passes, or rotational throws followed by 60 seconds of rest. Bodyweight Exercises: Perform 10-12 seconds of bodyweight exercises such as burpees, jumping jacks, or mountain climbers followed by 60 seconds of rest. Battle Rope Waves: Perform 10-12 seconds of alternating waves or double waves with battle ropes followed by 60 seconds of rest. Stationary Bike Sprints: Perform 10-12 seconds of high-intensity cycling sprints on a stationary bike followed by 60 seconds of rest.

Side Hip Smash

1 x 2:00

Gut Smash Mobilizations

1 x 2:00

Band Hip Extension Mobilization

1 x 2:00

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

Russian KB Swing

8 x 10

Sit-Outs

8 x 5

Russian Split-Stance KB Swing

4 x 6

Mountain Climbers

4 x 10

Concentration Grid

1 x 1:00

Half-Turkish Getup

3 x 5

Plank with Shoulder Taps

3 x 10

Single Arm KB Front Rack and Lunge

3 x 20

Concentration Grid

1 x 1:00

Medial Shin Smash & Floss

1 x 2:00

Lateral & Anterior Shin Mobilization

1 x 2:00

Double Leg Plantarflexion

1 x 2:00

(ESD) Warm up

Pullover with Hamstrings on Box: 2x5-10 breaths Lie on your back on the floor with your legs elevated on a box or bench. Hold a light dumbbell or kettlebell with both hands above your chest, take a deep inhale. Lower the weight overhead while simultaneously forceful yet steady exhale as the hands near the floor. Keep your core engaged and maintain a slight bend in your elbows throughout the movement. Perform 2 sets of 5 repetitions. Supine Arm Bar with Hip Flexion: Lie on your back with your legs 90 degree flexion (Deadbug). Hold a kettlebell in one hand with your arm extended towards the ceiling, other to the side 45 degrees. Extend the opposite knee and hip, bringing it towards the floor while keeping the kettlebell overhead and maintaining full body tension. Maintain stability and control throughout the movement as your return the leg to the starting position, perform alternating leg. Hooklying Trunk Rotation: 5-10 each side Lie on your back with your knees bent and feet flat on the floor. Extend your arms out to the sides in a T-position. Rotate your knees to one side while keeping your shoulders flat on the ground. Return to the starting position and repeat on the other side moving slow and controlled. Perform 5 repetitions on each side. Supine Band PNF: 5-10 each side Lie on your back with a resistance band in your hands, remove the slack between your hands when your arms are extended above the shoulder joint. Extend one arm 45 degrees overhead with palm to the sky while the other hand moves palm down toward the opposite hip. Pull the resistance band towards your chest while simultaneously pushing your low back to the floor. Hold the stretch for a few seconds, then release and repeat on the other side. Perform 5 repetitions on each side. Push-up Position to Downward Dog: 8-10 repetitions Start in a push-up position with your hands shoulder-width apart and feet hip-width apart. Push your hips up towards the ceiling, forming an inverted V-shape with your body. Keep your heels flat on the ground and aim to straighten your arms and legs as much as possible. Return to the push-up position and repeat for 8-10 repetitions. Groiner with Overhead Reach: 5 each side Start in a high plank position. Step one foot forward outside of your hand while keeping your back leg straight. Reach the opposite arm up towards the ceiling, opening up your chest. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Lateral Split-Squat with Cross Connect: 5 each side Stand with your feet wider than hip-width apart. Lower into a lateral lunge on one side while reaching the opposite elbow towards the knee getting thoracic rotation and opening intercostals. Keep your chest up and back straight throughout the movement. Return to the starting position and repeat on the other side. Perform 5 repetitions on each side. Plate Squat: 2x5 Hold a weight plate or dumbbell with both hands at chest height. Stand with your feet shoulder-width apart. Lower into a squat position while keeping your chest up and knees tracking over your toes. Keep your core engaged and aim to lower until your thighs are parallel to the ground. Return to the starting position and repeat for 2 sets of 5 repetitions. Standards: Controlled Movement: Perform each exercise with controlled and deliberate movements, focusing on proper form and technique. Avoid rushing through the warm-up routine and instead prioritize quality movement patterns. Full Range of Motion: Aim to move through the full range of motion for each exercise, focusing on mobility and flexibility. Pay attention to any areas of tightness or restriction and work to improve them through the warm-up movements. Breathing: Coordinate your breathing with each movement, exhaling during the exertion phase and inhaling during the relaxation phase. Maintain steady and controlled breathing throughout the warm-up routine to oxygenate your muscles and prepare your body for exercise. Symmetry: Pay attention to symmetry and balance between the left and right sides of your body during unilateral exercises. Focus on maintaining equal effort and range of motion on both sides to prevent muscle imbalances and reduce the risk of injury. Progression: Gradually increase the intensity or complexity of the warm-up routine over time as your mobility, strength, and flexibility improve. Incorporate additional exercises or variations to continually challenge your body and prepare it for more demanding workouts.

(ESD) HICT

Conditions: 6-15 minutes in duration with HR 135-150 Spin Bike: Set the spin bike to a heavy resistance level it will feel like pedaling through mud. Pedal at a cadence of 20-30 revolutions per minute (RPM). Adjust the resistance to the maximum sustainable level that allows you to maintain the desired RPM. Maintain proper posture and form throughout the exercise. Sled Work: Load the sled with a heavyweight, focusing on pushing blood at high intensity. Push or pull the sled at a controlled pace. Keep the movement smooth and fluid, focusing on engaging the muscles without straining. Maintain proper alignment and posture while pushing or pulling the sled. Versa-Climber: Set the versa-climber to a high resistance level, it will feel light moving through mud. Climb at a steady pace, focusing on smooth and controlled movements. Keep your hands and feet in sync as you move through the climbing motion. Avoid gripping the handles too tightly to minimize upper body strain. Standards: Duration: Perform the activity for 5-20 minutes, depending on your fitness level and recovery needs. Start with shorter durations and gradually increase the time as you progress and become more comfortable with the activity. Intensity: These will feel a intense but HR will usually stabilize around 150 and you should leave feeling better, although the process feels a bit brutal. Focus on sustainability and consistency rather than pushing to exhaustion. Listen to your body and adjust the intensity as needed to ensure a comfortable and effective recovery workout. Form and Technique: Pay attention to proper form and technique for each exercise. Focus on smooth, controlled movements to minimize the risk of injury and maximize the benefits of the recovery session. Engage the appropriate muscle groups without overexerting yourself. Breathing and Relaxation: Focus on controlled breathing to help promote relaxation and reduce stress. Use the recovery session as an opportunity to unwind mentally and physically, allowing your body to recover fully. Feedback and Monitoring: Pay attention to how your body responds to the activity. Monitor your heart rate, perceived exertion, and overall comfort level throughout the session. Adjust the intensity or duration as needed based on your individual feedback and preferences.

Gentle Hip Distraction

1 x 2:00

Internal Rotation with Band Distraction

1 x 2:00

Hip Capsule Mobilization

1 x 2:00

Trap Scrub

1 x 2:00

Shoulder Rotator Smash & Floss

1 x 2:00

Overhead Tissue Smash Mobilization

1 x 2:00