Rear Foot Elevated Hip Flexor Stretch

1 x 30

90/90 Hip Mobility Row

1 x 16

Half Pigeon Stretch

1 x 30

Fire Hydrants

1 x 12

LB Dynamic Warm Up

Quad Pull x 10yd Knee Pull x 10yd Ankle Scoops x 10yd Lunge with a Twist x 10yd Fwd/Bwd Hip Hurdles x 10yd

Counter Balance Squat

2 x 10

Bosu Ball SL MB Drop

2 x 12

Drop Jump

2 x 6

Hang Clean

4 x 3 @ 60 %

Back Squat

3 x 8 @ 60 %

Forward and Backward Kettlebell Lunge

3 x 10

Physioball Hip Bridge w/ Band

3 x 15

Single Leg Calf Raise

3 x 30

Tidal Tank Deadbug

3 x 20

Cable Biddog Row

3 x 20

Slider Mountain Climber

3 x 30

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Upper Body Mobility Series

Half Kneeling Shoulder Circle x 6/side (3 Fwd/3 Bwd) Serratus Wall Slide x 15 reps PVC Pipe Seated Thoracic Rotations x 5/side

DB Military Press

2 x 10

Banded Rack Plyo Push Ups

2 x 10

TRX Row

2 x 12

Single Leg RDL to Overhead Press (Same Side)

3 x 12

MB Split Stance Reverse Throw

3 x 12

3 Second Eccentric Dumbbell Bench Press

3 x 10

Eccentric DB Chest Supported Row

3 x 10

Pull-Ups

3 x 10

Lateral Shoulder Raise

3 x 10

Eccentric DB Bicep Curl

2 x 12

Cable Tricep Push Down

2 x 12

Partner Side Plank Ball Catches

2 x 30

SL Pallof Press

2 x 30

Bench Reverse Crunch

2 x 15

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

LB Dynamic Warm Up

Quad Pull x 10yd Knee Pull x 10yd Ankle Scoops x 10yd Lunge with a Twist x 10yd Fwd/Bwd Hip Hurdles x 10yd

Forward/Backward Hops

2 x 10

Lateral Hops

2 x 10

Base Rotations

2 x 10

Jammer SA Deadlift

3 x 12

Front Squat

3 x 6 @ 50 %

RFE MB Glute Chop

3 x 20

Cable SL RDL to Row

3 x 16

Adductor Squeeze

3 x 5 @ 5

DB 3-Way Calf Raise

3 x 24

Bosu Ball Hole in One

2 x 3

Weighted Hanging Leg Raise

2 x 10

MB Side Toss Mania

2 x 20

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris

Shoulder Stability Series

Overhead Happy Plate Stability Walk x 20yd (Fwd)/ 20yd (Bwd) Timed Hang x 30 sec All 4's Turnovers x 5 reps/ side

Behind the Neck Banded Press

2 x 12

MB Reactive Chest Pass

2 x 6

YTW Chest Supported

2 x 15

PVC Shakey Shakey Overhead Press

3 x 10

Incline DB Bench Press

3 x 10

BB Bent Over Row

3 x 8

Banded Lat Pull Down

3 x 10 @ 5

Dumbbell Front Raise

3 x 10

Zottman Curls

3 x 10

Banded Tricep Burnout

3 x 37

Partner Physioball Plank Slaps

2 x 3 @ 10

Banded Pallof Hold + SL Rotation

2 x 20

KB Bouncy Farmer Carry March

2 x 30

Cooldown

Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris