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 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Lateral Box Jump

2 x 5

Medicine Ball Side Throw - Standing

2 x 5

Front Squat - Barbell

3 x 10

Bent Over Row - 2DB or 2KB

3 x 10

Hand Supported Single Leg Deadlift - KB/DB

3 x 10

Seated Alternating Overhead Press

3 x 20

Accessory Excercises

Mark as completed when read. Exercises beyond this point are a bonus (extra credit). Save these for when you have more than an hour to exercise. These generally focus more on specific muscles, abs, and conditioning. They are more about making you look pretty. They are less important for the workout, but do them if they are important to you or you want to work out more. When done with your workout, do the cool down.

Carry - High Low

3 x 50

Push Up

3 x 10

Leg Press Machine

3 x 10

Calf Raise - Leg Press Machine

3 x 10

Cable Overhead Tricep Extension

3 x 10

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 daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER 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 with 5g of creatine within the next hour. BEST 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 Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Cross In Front - Agility Ladder

1 x 60

Slalom Switch Foot - Agility Ladder

1 x 60

Side Plank Snatch

2 x 10

Floor Pullover - 1DB/1KB

3 x 10

Floor Press - Barbell

3 x 10

Chin Up - Band Assisted

3 x 10

Seated Row - Machine

3 x 10

Hammer Curl - 2DB

3 x 20

Reverse Fly - Machine

3 x 20

DB Front Raise

3 x 10

Plank - Ankle Tap

2 x 20

Crunch - Reverse

2 x 20

Flutter Kick

2 x 20

Crunch - Cross Body to Knee

2 x 20

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 daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER 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 with 5g of creatine within the next hour. BEST 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 Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Single Arm Squat and Rotational Press - 1DB/1KB

3 x 5

Side Plank - Kick

3 x 10

Deadlift - Trap Bar

3 x 10

Push Up - Feet Elevated (aka Decline Push Up)

3 x MAX

Reverse Lunge - Alternating

3 x 20

Bent Over Row - Single Arm, Landmine

3 x 10

Sled Push

3 x 25

TRX Reverse Sled Drag

3 x 25

Accessory Excercises

Mark as completed when read. Exercises beyond this point are a bonus (extra credit). Save these for when you have more than an hour to exercise. These generally focus more on specific muscles, abs, and conditioning. They are more about making you look pretty. They are less important for the workout, but do them if they are important to you or you want to work out more. When done with your workout, do the cool down.

Seated Row - Machine

3 x 20

Bicep Curl - 2DB

3 x 10

Prone Leg Curl

3 x 20

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 daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER 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 with 5g of creatine within the next hour. BEST 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 Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Slalom Hop - Agility Ladder

1 x 10

Single Leg Lateral Hop - Agility Ladder

1 x 10

Incline Bench Press - 2DB

3 x 10

Incline Lateral Raise - DB

3 x 10

Pull Up - Band Assisted

3 x 10

Plank on Hands - Shoulder Tap

3 x 20

Shoulder Press Machine

3 x 10

Anti Rotation Press - Standing, Band or Cable

3 x 10

Face Pull - Cable

3 x 10

Bicep Curl - 2DB

3 x 10

Lateral Raise - DB

3 x 10

Upright Row - 2DB or 2KB

3 x 10

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 daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER 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 with 5g of creatine within the next hour. BEST 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 Rolling - Total Body Sequence

⏱ 5-10 Minutes (20-60s per area) You can go in any order you want or follow this flow: 1 - Glutes/Hip Rotators 2 - Upper Back 3 - T Spine Extension - Foam Roller 4 - Posterior Shoulder (Lats, Armpit) 5 - Hamstrings 6 - Calves 7 - Triceps 8 - Quads 9 - TFL (Front Pocket) 10 - Edges of IT Band (Outer Thigh) 11 - Fibularis/Peroneus (Outer Lower Leg) 12 - Shins 13 - Adductors (Inner Thigh) 14 - Anterior Shoulder (Pecs, Chest) 15 - Biceps 16 - Psoas (Deep Abdominal) 17 - Hands and Forearms 18 - Feet 🧠 Learn more: https://modernathletics.com/courses/training-guide/lessons/foam-rolling-and-mfr/

Warmup 9

⏱ 5-15 Minutes 3-10 reps or 20s per exercise Quick Warmup 9 1 - Side Lying Straight Leg Hip Circles 2 - Side Lying Windmill 3 - Tall Kneeling Rotate and Side Bend 4 - Single Leg Y Raise 5 - Hands Behind Head Squat 6 - Rotational Lunge 7 - Hip Twist Warmup 9 1 - Lying Straight Leg Kick 2 - Side Lying Straight Leg Hip Circles 3 - Side Lying Windmill 4 - Prone Y's Neck Unsupported 5 - Inchworm to Push Up 6 - Adductor Stretch with T Spine Rotation 7 - Tall Kneeling Rotate and Side Bend 8 - Single Leg Y Raise 9 - Hands Behind Head Squat 10 - Alternating Reverse Lunge to Knee Hug 11 - Split Stance Knee Circles 12 - Single Leg Deadlift 13 - Rotational Lunge 14 - Front Skips 15 - Hip Twist

Hang Clean High Pull

3 x 10

Plank Walkout

3 x 20

Lateral Lunge - 2DB

3 x 10

Clean - 2DB

3 x 10

Push Press - 1KB/1DB

3 x 10

Front Squat - 2DB

3 x 10

Bent Over Row - 2DB or 2KB

3 x 10

Scissors - Agility Ladder

3 x 20

Bicep Curl - 2DB

3 x 10

Russian Twist - Weighted

3 x 20

Hollow Hold

3 x 20

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 daily (I take 10g total on days I lift): https://s.thorne.com/HYTTc (ask me for 20% off) - 😴 Sleep 7 to 9 hours. GOOD Sit on the ground for a couple of minutes and take deep breaths through your nose. BETTER 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 with 5g of creatine within the next hour. BEST 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.