CONJUGATE ATHLETICS

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Groin, Glutes LAX BALL: Calves, Quads, Hamstring Mobility: Banded Ankle Mobilization Hip Activation: Corrective Hip Activations (if needed)

Single Leg Multi-Planer Reach to Knee Drive

2 x 2

Side Plank Mini Band PSOAS March

2 x 10

FRC: Standing Hip CAR's

2 x 4

Med ball Depth Drop Jump Rebound

3 x 3

Single Leg Box Jump

2 x 2

Split Stance SL Box Jumps

3 x 2

RFE Split Squat Jumps

3 x 4

Isometric Hold Back Squats

3 x 3 @ 50, 60, 70 %

Swiss Ball Isometric Bird Dog Hold

3 x 15

Back Squat

4, 4, 3, 3

Back Squat

2 x 1 @ MAX lb

Back Squat

1 x MAX @ 75 %

Clean High Pull

2 x 3

Segment Clean (Pause Clean)

2 x 2

Clean Pull + Hang Clean

2, 2, 1, 1

Good Morning

4 x 5

Dynamic Pigeon to QHF Stretch

4 x 4

FRC: 90/90 PAILS / RAILS

3 x 3 @ 10

Adductor Side Plank (Copenhagen)

3 x 20

2-DB Slider Reverse Lunge

3 x 10

Banded Reverse Squat

3 x 20

Curve Sprints

10 x 10

Lower Body Flexibility Flow (5 Minutes) - Squat Based

x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility + Scap Activation: Banded Shoulder Mobility

Hollow Bent Knee Hold x 30 seconds Hanging Hip Touches x 10 reps ea. Single Arm Passive Hang x 30 seconds ea. Final Set: 60-second bar hold, performing all 3 variants without dropping from the bar.

Jammer Arm Split Stance Banded Throws

3 x 6

Side Lying Banded Thoracic Rotation

3 x 5 @ 3

Football Bar Bench Press

3 x 3 @ 50, 60, 70 %

Football Bar Bench Press

4, 4, 3, 3

Football Bar Bench Press

2 x 1 @ MAX lb

Football Bar Bench Press

2 x MAX @ 70, 50 %

Overhead Strict Press

3 x 5

Jerk Dip

3 x 4

Power Jerk + Split Jerk Complex

3 x 1

Yates Row

4 x 5

Weighted Dips (Isometric Pause's)

4 x 5

2-KB Hi-Low Carry (Overhead)

3 x 20

Hanging Alternating Single Leg Raise

3 x 10

Single Arm DB Row

2 x 10

Slider Archer Push-Up's

2 x 5

Prone Incline OH Press

1 x 100

Incline DB Tricep Extension

1 x 100

Speed-shift Run

4 x 400 @ 400

Superband Shoulder Mobility (Kelly Starrett)

1 x 5:00

Full Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your corrective movement prep with mobilization & activation of key kinetic checkpoints. Foam Roll: Quads, Hips, Full Back, Groin LAX Ball: Calf, Piriformis, Hamstrings Mobility: Banded Hip Mobilization (World's Greatest Stretch) Hip Activation: Slider Reverse Lunge w/ Medball OH Raise (+ Banded RNT on lead Arch) x 10 ea.

Sling Activation Circuit

- Joint Space: Prone Hip CAR's x 3 ea. - Loaded Mobility: Deep Squat Breathing x 30s (maintain neutral spine) - AOS Activation: Swiss Ball Isometric Bird-Dog's x 20s ea. Complete 1-2 rounds.

Bungee Resisted Broad Jumps

2 x 5

CM (Multi-Directional) Hurdle Hops + Stick

2 x 3 @ 3

Banded Deficit Deadlift (Platform)

5 x 4 @ 40, _ , _ , _ , 65 %

Heavy Sandbag Shoulder Cleans

5 x 6

RFE Split Squat (1-KB Contralateral) + Floating Heel

3 x 5

Half-Kneeling Slider Front Split Knee Hinges

2 x 6

Superband Resisted KB Jump Squat

2 x 3

Band Assisted Vertical Jumps

2 x 30

Reverse Hyper

3 x 20 @ 30 %

Hanging "Around The World" Leg Raises

3 x 10

Viper SL Hang Clean to A-Skip Switch Punch

2 x 4

(AA-SPS) Sprinter ESD Circuit #2

Energy Systems Development sprinter circuit #2 Wall Drill: (Waist Resisted) Load & Lift x5 ea CHAOS KB Suitcase Marching x1 min Slider Reverse Lunge x15 ea. Battle Ropes: Seated Waves x1 min Complete for 3 rounds

Legs Up The Wall Flexibility Routine

1 x 10:00

Stick Mobility: Slap Shot Drill

1 x 5 @ 20

Belt Squat Marching

3 x 2:00

Hanging Mini Band PSOAS March

3 x 45

Jump Rope

3 x 2:00

DB Bicep Curls

3 x 45

Chin-Up

3 x MAX

Banded BB Bicep Curl

3 x MAX @ 45 lb

Seated Banded Leg Curls

3 x 25

Barbell Bicep Curl

3 x MAX @ 45 lb

Battle Ropes: Up And Down Waves

3 x 1:00

FRC: 90/90 PAILS / RAILS

2 x 3 @ 1

Lower Body Training Prep (Dynamic)

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Groin LAX BALL: Calves, Quads, Glute/Ham Tie-In Mobility: Superband Assisted Primal Squat Hip Activation: Corrective Hip Activations (if needed)

Stick Mobility: Hip Airplanes

2 x 2

Spring Ankle Position #2 (Level 2 Load: DB)

2 x 45

"Pop-Skip-Float" + Knee Drives (Vertical Emphasis)

2 x 30

Isometric Pistol Squat Hold (Heels Elevated)

2 x 2 @ 5

RFE Oscillatory Split Squats

2 x 3 @ 5

Overcoming Isometric BB Split Squat

4 x 2 @ 5

Split Squat Box Jump

4 x 3

Wide Stance Banded Box Squat

10 x 2 @ 80 %

Barbell Reverse Lunge w/ Knee Drive

3 x 2 @ 75, 80, 85 %

RFE Split Squat Jumps

3 x 4

DB Alternating Split Squat Jumps

3 x 8 @ 30 %

Band Assisted Split Squat Jumps

3 x 8

Tall Kneeling Hip Mobility Box Steps

3 x 5

Base Rotational-Propulsive Rope LIFT

3 x 10

Bridging Mini Band PSOAS March

3 x 10

Glute-Ham Raise Isometric Hold

3 x 4

Active Hamstring Stretch

3 x 10

Single Leg Depth Squat

3 x 6 @ 3

Band Assisted SL Jumps

3 x 5

Slider Hamstring Curls

3 x 10

Russian KB Swing

3 x 25

Timed Intervals

Perform each exercise for 20 seconds of work (ON) followed by 40 seconds of rest (OFF). Complete for 3-5 rounds for conditioning. RFE Continuous Hurdle Hop Overs x20s Lateral Bench Power Step-Ups (Alternating) x20s Superband Resisted Sprints x20s

Legs Up The Wall Flexibility Routine

1 x 10:00

Upper Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: T-Spine, Lats, Pec Major LAX Ball: Traps, Pec Minor, Triceps Mobility: T-Spine Mobility Ninja Flow

Upper Body Movement Prep

Complete the upper body movement prep circuit in the order that it is prescribed. Stick Mobility: Snake Reach (Lats) x30s ea. Half-Kneeling Superband Shoulder Packing x10 ea. Turkish Get Up x2 ea. Tall Plank Shoulder Raises x6 ea. Pushups 2x25 reps

Overcoming Isometric Football Bar Bench Press

4 x 3 @ 5

Jammer Arm Triple Extension Banded Throws

4 x 5

Banded Football Bar Bench Press

10 x 3 @ 80 %

DB Z-Press

3 x 3 @ 75, 80, 85 %

L-Sit Med ball Overhead Throws

3 x 5

Power Jerk

3 x 3 @ 30 %

Band Assisted Feet Elevated Plyo Push-Up

3 x 6

Tall Plank Med ball Switch Catches

3 x 6

Quadruped Sandbag Pull Through's

3 x 6

Med Ball Figure 8's

3 x 10

Incline Bodyweight Tricep Extension

5 x 5

Weighted Isometric Pull-Up Hold

5 x 25

Front Lever (Static Tuck)

3 x 30

Lying Banded Face Pull

3 x 25

Push-Up

1 x 100

DB Density Circuit

For each round, select 1 pair of DB's to be used for all exercises & complete the reps for each exercise according to the rep scheme. Adjust your weight selection up & down as you ascend & descend the density pyramid. Pyramid Rep Scheme: 15/10/8/10/15 Incline DB Fly Prone Incline DB Reverse Fly Seated DB Lateral Raise Seated DB Front Raise Set a timer & log your completion time for this circuit in the leaderboard.

Stick Mobility: Slap Shot Drill

2 x 60

Superband Shoulder Mobility (Prehab Guys)

1 x 5:00

Seated Scap Row

4 x 15

Close Grip Push-Up

4 x 25

Seated Plate OH Raise

4 x 15

Hanging L-Hang Hold

5 x 30

Seated DB Shrugs

15, 12, 10, 8, 6

Incline DB Bicep Curls + Wrist Twists

5 x MAX

Arm Farm

Perform both exercises as a timed superset. 30-seconds of continuous work (ON) for each, followed by a 30-second (OFF) period for rest. (prescribed) Bands: Complete for max rounds & log your max # of rounds achieved in the leaderboard. (alternative) Cables: x3-4 Rounds Max

Kneeling T-Spine Extension Stretch

1 x 5 @ 5

Prone Scorpion

1 x 5 @ 5