BAER Training Team

Manual Ankle Dorsiflexion Mobilization

1 x 5

Supine Leg Swing

1 x 5

Shoulder Mobility - Wall Drills

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Quadruped Hip Series

1 x 10

Single Leg Hip Thrust

1 x 10

Hamstring Walkouts

1 x 5

Prone Y's, T's

1 x 10

Plank

1 x 30

Single Leg Hops

1 x 5

Drop Squat

1 x 5

Quick Feet

1 x 5

Box Cleans

3 x 3

Staggered Stance Med Ball Throw

3 x 5

Back Squat

4 x 6

Chest-Supported DB Row

4 x 8

Incline DB Bench Press

4 x 8

Single Leg RDL

4 x 6

The aim is to rotate between each exercise and complete as many rounds as possible in 12 minutes. This should be at a steady, constant pace. 1) Single Arm Overhead Kettlebell Carry - 25 meters each arm Keep your bicep close to your ear. Pull your shoulder blade down, into your hip pocket 2) Later Sled Drag - 25 meters each direction Hold strap in your back hand. Emphasize driving your back foot down, under your hip, and driving through your big toe 3) Atlas Stone, D-Ball or Plate Carry - 50 meters total If a Stone or D-Ball - Hold it into your chest (not your belly) Plate(s): hands should grip at 9 and 3 while actively pulling the plate into ("through") your chest

Manual Ankle Dorsiflexion Mobilization

1 x 5

Supine Leg Swing

1 x 5

Shoulder Mobility - Wall Drills

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Quadruped Hip Series

1 x 10

Single Leg Hip Thrust

1 x 10

Hamstring Walkouts

1 x 5

Prone Y's, T's

1 x 10

Plank

1 x 30

Single Leg Hops

1 x 5

Drop Squat

1 x 5

Quick Feet

1 x 5

Pogo Hops

3 x 2 @ 5

Skaters

3 x 5

DB Bench Pull-over

4 x 8

Landmine Cossack Squat

4 x 8

Standing Landmine Press

4 x 8

Barbell Hip Thrust

4 x 6

Plate Front Raise

3 x 10

Chest Supported DB Face Pulls

3 x 12

Bodyweight Skull Crushers

3 x 10

Inclined Treadmill Walk

1 x 35:00

Rower

1 x 1 @ 2500

Be sure to use an upright Spin Bike for this (not a fan or assault bike). 5-min easy pace warm-up 20-min Circuit Using DBs that are 8-12lbs, do 10 reps of the following exercises while maintaining a moderate spin pace * Front Raises * Bicep Curls * Overhead Press * Tricep Extension Place the DB's on the handlebars and increase resistance for 1-min. Reduce resistance for a 1-min recovery, then repeat for the prescribed time. 5-min cool down ride.

Manual Ankle Dorsiflexion Mobilization

1 x 5

Supine Leg Swing

1 x 5

Shoulder Mobility - Wall Drills

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Quadruped Hip Series

1 x 10

Single Leg Hip Thrust

1 x 10

Hamstring Walkouts

1 x 5

Prone Y's, T's

1 x 10

Plank

1 x 30

Single Leg Hops

1 x 5

Drop Squat

1 x 5

Quick Feet

1 x 5

Landmine 1-arm Push Press

3 x 5

KB swings

3 x 10

Deadlift Sumo

5, 5, 4, 4

DB Z Press

4 x 8

Safety Bar Split Squat

4 x 6

Seated Cable Row

4 x 10

The aim is to rotate between each exercise and complete as many rounds as possible in 12 minutes. This should be at a steady, constant pace. 1) High Plank Kettlebell Pull-through - 10 reps to each side Set the KB under your Left armpit. Reach with your Right hand to pull/drag the KB to the right side, then repeat. 2) Landmine Twists - 10 reps each side Keep hands in line with your sternum/chest. Rotate hips and shoulders with the bar. 3) Sled Push - 50 meters (start with 90lbs and adjust if needed) Keep Chest high, Hips forward and drive foot down/back. Be careful not to step too big and "pull" with you leg, which puts more stress on your hamstring.

Manual Ankle Dorsiflexion Mobilization

1 x 5

Supine Leg Swing

1 x 5

Shoulder Mobility - Wall Drills

1 x 10

Cat Cow

1 x 10

T-Spine Reach

1 x 10

Quadruped Hip Series

1 x 10

Single Leg Hip Thrust

1 x 10

Hamstring Walkouts

1 x 5

Prone Y's, T's

1 x 10

Plank

1 x 30

Single Leg Hops

1 x 5

Drop Squat

1 x 5

Quick Feet

1 x 5

Mini Hurdle Lateral Sprints

3 x 2

Supine Med Ball "Rebound" Chest Throw

3 x 5

One-Arm DB Bench Press

4 x 8

Partner Nordic Hamstring Curl

4 x 3

DB Step Up

4 x 6

Single Arm Cable Lat Pulldown

4 x 8

Cuban Press

3 x 8

Drag Curl

3 x 10

Kettlebell Wrist Flips

3 x 6

Inclined Treadmill Walk

1 x 35:00

Rower

1 x 1 @ 2500

Be sure to use an upright Spin Bike for this (not a fan or assault bike). 5-min easy pace warm-up 20-min Circuit Using DBs that are 8-12lbs, do 10 reps of the following exercises while maintaining a moderate spin pace * Front Raises * Bicep Curls * Overhead Press * Tricep Extension Place the DB's on the handlebars and increase resistance for 1-min. Reduce resistance for a 1-min recovery, then repeat for the prescribed time. 5-min cool down ride.