Kinetic Chain Full Warm Up

Every Exercise 2 x 12 reps (Anything single leg = 12 / leg) Heel - Toe Walk High Heels Glute Bridge Slider Lunge RFE Quad Stretch Lunging T-Spine Opener Shoulder Prehab

Barbell Bulgarian Split Squat

4 x 6

Hip Thrusts

3 x 8

Renegade Row

4 x 8

Steady State Cardio

1 x 20:00

Full Body Mobility A

Deep Squat Drop Ins 2 x 15 V-Sit Toe Touches 2 x 10 Lunging T-Spine Opener 2 x 10 Wall Supported T-Spine Opener 2 x 10 Shoulder Prehab 2 x 8

Aerobic Power Interval Session A

For aerobic power work, our structure is 1:00 of work and 3:00 of rest and repeat x 4 rounds. For the 1:00 of work you should be going as hard as you possibly can. Even if the output fades through the minute, the effort should NEVER be fading. To keep some variety I like to use two exercises and go 30 seconds of each for these intervals. However if you prefer, we can keep to 1 exercise for every set. 30 seconds Kettlebell swings (HEAVY) 30 seconds Battle Ropes 3:00 rest Repeat x 4 rounds.

Full Hip Mobility Routine

Focus here is improving active ROM in the hips. All exercises repeated x 2 sets x 10-15 reps. Add reps if you feel you need it. Glute Med Rolling Hamstring Rolling Roll-Outs V-Sit Toe Touches Lying Hip Circles Kneeling Hip Circles RFE Quad Stretch

Rotational Mobility Circuit

Lunging T-Spine Opener 2 x 8 Staggered Stance T-Spine Opener 2 x 8 Wall Supported T-Spine Opener 2 x 8 Child's Pose with Reach Through 2 x 8 Lunge With Spinal Rotation 2 x 8 We are working on here on opening up your rotational abilities. This will make it easier to move through a more complete range of motion without any mobility road blocks in place

Box Squats

5 x 4

DB Bent Over Row

4 x 8

Seated Single Arm Shoulder Press

4 x 6

Bike Aerobic Interval Session

2 min hard 1 min easy Repeat x 5 rounds Goal is to maintain high STEADY pace. This is not a sprint. It is about consistent output. If you are feeling fatigued, slow your pace down but maintain throughout 2 mins. During 1 min easy, focus on your breathing. 3 seconds in 3 seconds out through the nose.