Foam Roll Technique

1 x 5:00

T-Spine Reach Through

2 x 10

Deadbugs - Band Assisted

2 x 10

Supine Leg Rotation

2 x 10

Supine Hip Flexor Pull

3 x 15

DB Bench Press!

4 x 10

Single Leg Step Down

4 x 10

Tall Kneeling Landmine Extension +Press

4 x 10

Reverse Nordic Holds

4 x 0:20

Laying Lateral Raise

4 x 10

Close Grip Bench Press

3 x 15

KB Skull Crushers

3 x 15

Foam Roll Technique

1 x 5:00

Swimmers

2 x 10

FRC Arm Circles

2 x 5

1 Leg Bridges

3 x 15

Crossover Y

3 x 15

Seated good morning

4 x 10

FRC Hip flexor

3 x 5

Wide Grip Seated Row

4 x 10

1 Arm Lat Pulldown

4 x 10

Pallof Press

4 x 10

TRX Row

3 x 15

Lying Leg Curl

3 x 15

TRX Row

15, 12, 10, 8, 6

TRX Push-ups

15, 12, 10, 8, 6

Med Ball Sit Up

15, 12, 10, 8, 6

Russian Twist

15, 12, 10, 8, 6

Bike

1 x 20:00

1/2 Kneeling Hip Flexor

3 x 0:30

Shin Box Rotations

3 x 10

Wall Slides

3 x 10

Foam Roll Technique

1 x 5:00

Internal Tension Deadbug

3 x 10

Reverse Hyperextension

3 x 15

DB Side Bend

3 x 10

1 Leg RDL Rotations

4 x 10

Copenhagen Planks

4 x 30

Single Leg Squat Variations

4 x 6

Lying Leg Curl

4 x 6

Bike

6 x 1:00

Foam Roll Technique

1 x 5:00

1/2 Kneeling T-spine Rotations

2 x 10

Child Pose

2 x 10

FRC Shoulder Lift off

3 x 5

Incline Bench Press

20, 10, 10, 10, 10 @ 40, 60, 60, 60, 60 %

Cross Chest Press

4 x 10

Pull-ups

4 x 10

Alternating DB Front Raise

4 x 10

DB Reverse Fly

3 x 15

Incline Curls

4 x 15

Tricep Pushdown

4 x 15

Barbell Roll Outs

3 x 10

Strict Lower Hanging Leg Lifts

3 x 10

Supermans

3 x 5

Bridge + Abduction

3 x 15

Tall Kneeling OH MB Slams

3 x 10

tall kneeling Lateral OH MB slam

3 x 10

Tall Kneeling MB rotation

4 x 10

Tall Kneeling MB rotation

4 x 10

Bike

4 x 2:00

Bike

1 x 15:00

Foam Roll Technique

1 x 10:00

Outdoor Meditation

1 x 10:00