Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine GOOD - Pick the joint/muscle group you need the most help with or that are tender. GREAT - Total Body Sequence PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 Glutes/Hip Rotators 2 Upper Back 3 Posterior Shoulder (Lats, Armpit) 4 Quads/Hip Flexors 5 TFL (Front Pocket) PICK YOUR OWN BY JOINT AND MUSCLES GROUPS -HIP- Glutes/Hip Rotators Hamstrings Quads/Hip Flexors TFL (Front Pocket) Edges of IT Band (Outer Thigh) Adductors (Inner Thigh) Psoas (Deep Abdominal) -SHOULDER- Upper Back Posterior Shoulder (Lats, Armpit) Triceps Anterior Shoulder (Pecs, Chest) Biceps -SPINE- Upper Back Posterior Shoulder (Lats, Armpit) Psoas (Deep Abdominal) -KNEE- Hamstrings Calves Quads/Hip Flexors TFL (Front Pocket) Edges of IT Band (Outer Thigh Fibularis/Peroneus (Outer Lower Leg) Shins Feet -ELBOW- Triceps Biceps Hands and Forearms -ANKLE- Calves Quads/Hip Flexors Fibularis/Peroneus (Outer Lower Leg) Shins Feet -WRIST- Hands and Forearms BY PRIORITY FOR MOST PEOPLE 1 Glutes/Hip Rotators 2 Upper Back + Posterior Shoulder (Lats, Armpit) 3 Adductors (Inner Thigh) 4 Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 Anterior Shoulder (Pecs, Chest) 6 Hamstrings + Calves 7 Shins + Fibularis/Peroneus (Outer Lower Leg) 8 Psoas (Deep Abdominal) 9 Feet (user your hand, fingers, or a massage ball) 10 Hands and Forearms (use your hand, fingers, or a massage ball) 11 Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 Glutes/Hip Rotators 2 Upper Back 3 Posterior Shoulder (Lats, Armpit) 4 Hamstrings 5 Calves 6 Triceps 7 Quads/Hip Flexors 8 TFL (Front Pocket) 9 Edges of IT Band (Outer Thigh) 10 Fibularis/Peroneus (Outer Lower Leg) 11 Shins 12 Adductors (Inner Thigh) 13 Anterior Shoulder (Pecs, Chest) 14 Biceps 15 Psoas (Deep Abdominal) 16 Hands and Forearms (use your hand, fingers, or a massage ball) 17 Feet (user your hand, fingers, or a massage ball) >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 4

5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 4 Isometric Hip Raise Side Lying T-Spine Rotation Isometric Spiderman Hands Behind Head Squat Pogo Hops x50 FULL WARMUP 4 Floor Slide Isometric Hip Raise Straight Leg Sit Up to Toe Touch Side Lying T-Spine Rotation Half Bow Quadruped Bent Knee Hip Extension Isometric Spiderman Plank on Forearms - Single Leg, Alternating Down Dog Pigeon Stretch Half-Kneeling T-Spine Rotation Hands Behind Head Squat Leg Cradle Pogo Hops x50 >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Squat and Press - 2DB

3 x 8

Stability Ball Pike Up

3 x 8

Single Leg Deadlift - 1KB or 1DB (Opposite Side)

3 x 8

Overhead Press - 2DB

3 x 8

March - Suitcase

3 x 30

Goblet Squat - 1KB

3 x 8

Pull Up Progressions

3 x MAX

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Tempo Run

8 x 10

Push Up

3 x 8

Dip

3 x 8

Knee Extension -Terminal (TKE), Band

3 x 16

Lat Pulldown - Rope

3 x 16

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Take 5g of creatine (even if you've already taken some today): https://s.thorne.com/HYTTc (ask me for 20% off) - Sleep 7 to 9 hours. OK Sit on the ground for a couple of minutes and take deep breaths through your nose. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 4

5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 4 Isometric Hip Raise Side Lying T-Spine Rotation Isometric Spiderman Hands Behind Head Squat Pogo Hops x50 FULL WARMUP 4 Floor Slide Isometric Hip Raise Straight Leg Sit Up to Toe Touch Side Lying T-Spine Rotation Half Bow Quadruped Bent Knee Hip Extension Isometric Spiderman Plank on Forearms - Single Leg, Alternating Down Dog Pigeon Stretch Half-Kneeling T-Spine Rotation Hands Behind Head Squat Leg Cradle Pogo Hops x50 >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Incline Bench Press - 2DB

3 x 8

Side Plank on Forearms - 1DB or 1KB Hold

3 x 20

Chin Up - Leg Assisted

3 x 8

Lat Pulldown - Band

3 x 16

TRX Row

3 x 8

Push Up - Feet Elevated (aka Decline Push Up)

3 x 8

Plank on Hands - Shoulder Tap

3 x 20

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Chest Fly - Bench, 2DB

3 x 16

Reverse Fly - Incline Bench, 2DB

3 x 16

Lateral Raise - DB

3 x 16

Core Finisher - MA4 Day 1

CORE FINISHER Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Core Finisher 7 (Intermediate) Crunch - Scissor Crunch - Bicycle V Up - Single Leg, Alternating Crunch - Triangle Crunch - Side Core Finisher 13 (Advanced) Side Kick Thru Knee Grab Sit Up with Reach Plank Up Downs V Up Core Finisher 1 (Beginner) Bodyweight Crunch Crunch - Bicycle Toe Touch Crunch Side Crunch You can do core finishers for reps or for time. This is for conditioning, so challenge yourself and expect to reach failure. TIME-BASED Do as many reps as possible within the time. Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) REP-BASED Week 1 - 3x8 or 16 reps Week 2 - 3x10 or 20 reps Week 3 - 3x12 or 24 reps Week 4 - 3x14 or 30 reps Per side, if applicable, and able. Applies to time-based and rep-based. HOW TO DO CIRCUITS Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Rest and repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. If you need more rest, take it, as long as you do a little more than you’re used to. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 4

5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 4 Isometric Hip Raise Side Lying T-Spine Rotation Isometric Spiderman Hands Behind Head Squat Pogo Hops x50 FULL WARMUP 4 Floor Slide Isometric Hip Raise Straight Leg Sit Up to Toe Touch Side Lying T-Spine Rotation Half Bow Quadruped Bent Knee Hip Extension Isometric Spiderman Plank on Forearms - Single Leg, Alternating Down Dog Pigeon Stretch Half-Kneeling T-Spine Rotation Hands Behind Head Squat Leg Cradle Pogo Hops x50 >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Squat Jump - Trap Bar

3 x 8

Plank on Hands - T Rotation

3 x 20

Deadlift - Trap Bar

8, 8, 6, 6

Bench Press - 2DB

8, 8, 6, 6

Split Squat - 1KB or 1DB

3 x 8

Bent Over Row - Single Arm, Landmine

3 x 8

Ab Rollout - Ab Wheel

3 x 8

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

TRX Row

3 x 8

Zottman Curl - DB

3 x 16

Lateral Lunge - Bodyweight

3 x 8

Hip Raise to Leg Curl

3 x 8

Jump Rope

4 x 30

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Myofascial Rolling (MFR)

5-10 Minutes OK - Beginner Rolling Routine. GOOD - Pick the areas you need the most help with or that are tender. GREAT - Total Body Sequence. PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. BEGINNER ROLLING ROUTINE 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE/ANKLE - Quads/Hip Flexors 5 HIP/KNEE - TFL (Front Pocket) PICK YOUR OWN - BY JOINT AND MUSCLES GROUPS (RECOMMENDED BY PRIORITY) 1 HIP - Glutes 2 SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit) 3 HIP - Adductors (Inner Thigh) 4 HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh) 5 SHOULDER - Anterior Shoulder (Pecs, Chest) 6 HIP/KNEE/ANKLE - Hamstrings + Calves 7 ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg) 8 HIP/SPINE - Psoas (Deep Abdominal) 9 ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball) 10 WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball) 11 SHOULDER/ELBOW - Triceps + Biceps TOTAL BODY SEQUENCE You can go in any order you want or follow this flow: 1 HIP - Glutes/Hip Rotators 2 SPINE/SHOULDER - Upper Back 3 SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 4 HIP/KNEE - Hamstrings 5 KNEE/ANKLE - Calves 6 SHOULDER/ELBOW - Triceps 7 HIP/KNEE/ANKLE - Quads/Hip Flexors 8 HIP/KNEE - TFL (Front Pocket) 9 HIP/KNEE - Edges of IT Band (Outer Thigh) 10 ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 11 ANKLE/KNEE - Shins 12 HIP - Adductors (Inner Thigh) 13 SHOULDER - Anterior Shoulder (Pecs, Chest) 14 SHOULDER/ELBOW - Biceps 15 HIP/SPINE - Psoas (Deep Abdominal) 16 WRIST/ELBOW - Hands and Forearms 17 ANKLE/KNEE - Feet >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 4

5-15 minutes OK - Before each exercise, do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). You may also do the core or conditioning finisher or first block of exercises as a warmup. GOOD - Quick Warmup GREAT - Full Warmup REPS 30s or 10 reps per exercise. Tip: Perform each exercise one time for 30 seconds, per side when applicable. If static (not-moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. QUICK WARMUP 4 Isometric Hip Raise Side Lying T-Spine Rotation Isometric Spiderman Hands Behind Head Squat Pogo Hops x50 FULL WARMUP 4 Floor Slide Isometric Hip Raise Straight Leg Sit Up to Toe Touch Side Lying T-Spine Rotation Half Bow Quadruped Bent Knee Hip Extension Isometric Spiderman Plank on Forearms - Single Leg, Alternating Down Dog Pigeon Stretch Half-Kneeling T-Spine Rotation Hands Behind Head Squat Leg Cradle Pogo Hops x50 >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Overhead Press - 2KB

3 x 8

Tricep Extension - Overhead, Single Arm, 1DB

3 x 16

Bent Over Row

3 x 8

Core Anti Rotation - Landmine (aka Landmine Twists)

3 x 8

Reverse Curl - DB

3 x 16

Bench Press - 2DB

3 x 8

Straight Arm Pulldown - Band

3 x 16

Bicep Curl - 2DB

3 x 16

Finishers (Bonus)

Exercises beyond this point are bonus (extra credit). These generally focus more on bodybuilding, abs, and conditioning. These are more about making you look pretty. They are less important for the workout, but do them if it's important to you or you want to work out more. When done with your workout, do the cool down.

Push Up - Close Grip

3 x 8

Upright Row - 2DB or 2KB

3 x 16

Hammer Curl - 2DB

3 x 16

Core Finisher - MA4 Day 2

CORE FINISHER Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Core Finisher 8 (Intermediate) Flutter Kick Knee Grab Sit Up Toe Touch Crunch Straight Leg Sit Up Core Finisher 14 (Advanced) Plank Pull Thru - 1DB, 1KB, Plate, or Sandbag Flutter Kicks - Any Weight Rolling Plank on Forearms Underswitch Tap Core Finisher 2 (Beginner) Inchworm Superman Mountain Climber Reverse Crunch Cross Body Crunch You can do core finishers for reps or for time. This is for conditioning, so challenge yourself and expect to reach failure. TIME-BASED Do as many reps as possible within the time. Week 1 - 3x20:5 (20 seconds of work, 5 seconds of rest) Week 2 - 3x25:5 (25 seconds of work, 5 seconds of rest) Week 3 - 3x30:5 (30 seconds of work, 5 seconds of rest) Week 4 - 3x40:5 (30 seconds of work, 5 seconds of rest) REP-BASED Week 1 - 3x8 or 15 Week 2 - 3x10 or 20 Week 3 - 3x12 or 25 Week 4 - 3x14 or 30 Per side, if applicable, and able. Applies to time-based and rep-based. HOW TO DO CIRCUITS Do each exercise in succession; that’s one round. For example, Exercise 1, then Exercise 2, then Exercise 3, etc. Rest and repeat for multiple rounds. You could complete all rounds of one exercise at a time as an alternative; it doesn’t matter that much. Try both ways. If you need more rest, take it, as long as you do a little more than you’re used to. Why? Circuits will challenge your aerobic and muscular endurance. In other words, work fast, rest little. Weights used, if any, should be challenging but allow you to complete the reps in a timely manner. Maintain proper form at all times.

Cool Down

OK Sit on the ground for a couple of minutes and take deep breaths. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most. - Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - Eat something within the next hour or drink a protein shake. - Sleep 7 to 9 hours.

Foam Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - HIP - Glutes/Hip Rotators 2 - SPINE/SHOULDER - Upper Back 3 - SPINE/SHOULDER - T Spine Extension - Foam Roller 4 - SPINE/SHOULDER - Posterior Shoulder (Lats, Armpit) 5 - HIP/KNEE - Hamstrings 6 - KNEE/ANKLE - Calves 7 - SHOULDER/ELBOW - Triceps 8 - HIP/KNEE/ANKLE - Quads 9 - HIP/KNEE - TFL (Front Pocket) 10 - HIP/KNEE - Edges of IT Band (Outer Thigh) 11 - ANKLE/KNEE - Fibularis/Peroneus (Outer Lower Leg) 12 - ANKLE/KNEE - Shins 13 - HIP - Adductors (Inner Thigh) 14 - SHOULDER - Anterior Shoulder (Pecs, Chest) 15 - SHOULDER/ELBOW - Biceps 16 - HIP/SPINE - Psoas (Deep Abdominal) 17 - WRIST/ELBOW - Hands and Forearms 18 - ANKLE/KNEE - Feet PICK THE AREAS THAT ARE MOST IMPORTANT TO YOU. Prioritize tender spots. Everywhere else is optional but highly recommended. If it’s tender, it needs it. Work on the edge of your comfort zone; it should be tolerable, not torture. With time and practice, you’ll be able to do the entire sequence quickly. Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention, 60 seconds is ideal. >>> See more lessons on myofascial rolling: https://modernathletics.com/courses/mobility/lessons/myofascial-rolling-guide/

Warmup 4

⏱ 5-15 minutes REPS: 30s or 10 reps per exercise. QUICK WARMUP 4 1 - Isometric Hip Raise 2 - Side Lying T-Spine Rotation 3 - Isometric Spiderman 4 - Hands Behind Head Squat 5 - Pogo Hops x50 FULL WARMUP 4 1 - Floor Slide 2 - Isometric Hip Raise 3 - Straight Leg Sit Up to Toe Touch 4 - Side Lying T-Spine Rotation 5 - Half Bow 6 - Quadruped Bent Knee Hip Extension 7 - Isometric Spiderman 8 - Plank on Forearms - Single Leg, Alternating 9 - Down Dog 10 - Pigeon Stretch 11 - Half-Kneeling T-Spine Rotation 12 - Hands Behind Head Squat 13 - Leg Cradle 14 - Pogo Hops x50 🤔 INSTRUCTIONS Perform each exercise one time for 30 seconds, per side when applicable. If static (not moving), hold for time. If dynamic (moving), perform for reps; 3 challenging reps, 5 good reps, or 10 easy reps. No matter how many reps you do, it should still last about 30 seconds. TIP BEFORE LIFTING HEAVY: Do one set with bodyweight or ~50% of working weight for 10 reps, (i.e., if you are squatting 100 lbs, warm up with 50 lbs). This boosts your performance and reduces your risk of injury. >>> Learn more about warmups: https://modernathletics.com/courses/foundations/lessons/quickstart/topic/warmups-mobility-and-stretching/

Snatch - 1DB

3 x 8

RDL - 2DB/2KB

3 x 8

Front Squat - 2DB

3 x 8

Push Press - 2KB/2DB

3 x 8

Bent Over Row

3 x 8

Reverse Lunge - Front Loaded

3 x 8

V Up

3 x 8

Pull Up Progressions

Finishers (Extra)

If you want to do more, do any exercises you didn't finish from this week's workouts or repeat a core finisher. >>> See finishers at https://modernathletics.com/courses/finishers/

Cool Down

- Foam roll for 2 to 5 minutes to significantly lessen soreness. - Stretch for 2 to 5 minutes, so you don't feel stiff later. - 🍽 Eat something within the next hour or drink a protein shake. - Take 5g of creatine (even if you've already taken some today): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. OK Sit on the ground for a couple of minutes and take deep breaths through your nose. GOOD After a workout, do some of the same rolling from the warmup. 5 minutes is optimal, but more or less is good too. This will reduce stiff and sore muscles. Eat a meal or drink a protein shake within the next hour. GREAT Better results happen with rest. Rest is when your body can repair and recover from today's workout. We recommended doing some rolling and some stretches from the warmup. Pick the areas you feel you worked the most or the stretches you need most.