A
Foam Roll
1 x 3:00
B1
90/90 ER/IR Hip Stretch
2 x 20
B2
Cat/Cow
1 x 5
B3
Spider-Man stretch w/ T-spine
B4
Adductor Rock-back
1 x 5
B5
2 up 1 down calf raise
1 x 6
C1
Med-Ball Slam
3 x 5 @ 8 lb
C2
1-2 Stick
3 x 10
D1
Goblet Squat
3 x 8 @ 20, _ , _ lb
D2
Bear Plank
2 x 20
E1
Seated Alternating Lat Pull down
3 x 8
E2
SLDL Reach
3 x 10
F
Treadmill Work
1 x 8:00
A
Walk
1 x 20:00
B
Stationary Bike
1 x 20:00
A
Foam Roll
1 x 3:00
B1
90/90 ER/IR Hip Stretch
2 x 20
B2
Cat Cow
1 x 5
B3
Spider-Man stretch w/ T-spine
B4
Adductor Rock-back
1 x 5
B5
Supported Hip Airplane
1 x 6
C1
Box Jump
3 x 5 @ 12
C2
Alt. Med Ball Slam
3 x 10
D1
KB (Kettlebell) Deadlift
3 x 8 @ 32, _ , _ lb
D2
Plank to Downward Dog
3 x 6
E1
Dumbbell Bench Press
3 x 8 @ 20, _ , _ lb
E2
Goblet Split Squat
3 x 8
F1
Tall Kneeling Anti-Rotation Cable Press
3 x 6
F2
Mini Band Lateral Walk
3 x 10
G
Suitcase Carry
2 x 10 @ 30 lb
A
Walk
1 x 20:00
B
Stationary Bike
1 x 20:00
A
Foam Roll
1 x 3:00
B1
Incline Piriformis Stretch
1 x 20
B2
Bench Quad Stretch
1 x 20
B3
Spider-Man stretch w/ T-spine
1 x 5
B4
Hamstring Rock Back
1 x 5
B5
Adductor Rock-back
1 x 5
B6
Cat Cow
1 x 5
B7
Side lying T-spine Rotation
1 x 5
B8
Wall 3-way Ankle Mobility
1 x 5
C1
Jumping Jacks
3 x 10
C2
Lunge Matrix
3 x 4
C3
SLDL Reach
3 x 10
D1
Bear plank taps
3 x 6
D2
Tall Kneeling Anti-Rotation Cable Press
3 x 8
E
Suitcase Carry
3 x 20
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