Foam Rolling

Foam rolling is a poor man's massage. It should be uncomfortable not painful. Roll slowly for 10 rolls each, 30s or as prescribed! Calves x10 Hamstrings x10 Glutes/Hip Rotators x10 Low Back x10 Upper Back x10 Upper Cervical x10 Lats/Posterior Shoulder x10 Quads x10 Adductors x10

P1) Mobility 1

Mobility is no different than lifting. This should be progressive with the goal to increase range of motion week after week. Complete the following exercises 1x through: Hip Rotator x30s Adductor Rock x30s Wall Quad x30s Quadruped T-Spine Rotation x8ea Standing Ankle Mob x8ea

P5) Core/Activation

Performed 2x through: Quadruped Opposites x6 Side Plank Hold (Top Leg Support) x15s Mini Band ER/IR x 10ea Mini Band Squat x10

P1) Dynamic Warm Up

Complete each exercise 1x through, 10yds each. Leg Cradle Walking Quad Reverse Lunge to Hamstring Backwards SLDL Linear Bounce (Forwards/Backwards) A-Skip Lateral Skip High Knees Knees Up/Heels Up Shuffle Carioca Back Pedal Backwards Run

Hurdle Hop w/ Stick

3 x 5

Sprinter Start Chest Pass

3 x 3

Lateral 1/2 Kneeling Sprint

3 x 1

2 DB Step Up

2 x 5

FE TRX Row

2 x 10

TK KB Pressout

2 x 10

Reaching Skater Squat

2 x 8

Incline DB Bench

2 x 6

Side Plank w/ Alt. Foot Tap

2 x 8

DB Row.

2 x 6

FE Push Up

2 x 8

2 Way DB Raise

2 x 8