Ohio Strength: Training by Corey Southers in TrainHeroic

Rehabilitation Redefined

Coach
Corey Southers

Features
7 sessions per week
Must use TrainHeroic app to view and log training
Team Training

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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 5 Day 1

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Quadruped Spinal CARs x 5 reps each direction Quadruped Hip Extension Holds x 5 reps each side Sidelying Thoracic Rotation x 5 reps each side Seated Shoulder CARs x 3 reps each side

Sunday
2021-09-19

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Monday
Week 5 Day 2

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Cervical CARs x 3 each direction Kneeling Thoracic Rotation x 5 reps on each leg, each side Scapular CARs x 5 each direction, each side 90/90 Hip Mobility with Full Opening x 3 each direction

Monday
2021-09-20

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Tuesday
Week 5 Day 3

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Forearm Bear Breathing x 5 big inhale/exhales Kneeling Against Wall Thoracic Rotation #2 x 5 each side Standing Hip CARs x 3 each side Prone Shoulder CARs x 3 on each side

Tuesday
2021-09-21

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Wednesday
Week 5 Day 4

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Bear Position Spinal CARs x 3 each direction Blocked Standing Shoulder CARs x 3 each side Quadruped Hip CARs x 3 each side Soft Roll x 3 each direction

Wednesday
2021-09-22

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Thursday
Week 5 Day 5

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Brettzel x 3 reps on each side Upper Thoracic Extension on Bench x 8 reps 90/90 Hip Mobility ENG x 3 each side 90/90 Hip Lift Breathing x 5 big inhale/exhale

Thursday
2021-09-23

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Friday
Week 5 Day 6

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Sidelying Thoracic Rotation x 5 each side Single Leg RDL x 6 each side Prone Swimmer x 5 reps 90/90 Hip Mobility with Half-Opening

Friday
2021-09-24

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

Saturday
Week 5 Day 7

Daily Mobility Routine

A

Perform this circuit x 3, all very slow and controlled movements as seen in the video Standing Spinal CARs x 3 each direction Kneeling Against Wall Thoracic Rotation #1 x 5 each side Standing Shoulder CARs with Band Tension x 3 each side Standing Hip CARs x 3 each side

Saturday
2021-09-25

Intro Videos

A

Full Intro Video

Spinal Mobility

B

Standing Spinal CARs Quadruped Spinal CARs Seated Spinal CARs Cervical CARs Quadruped Thoracic Rotation Sidelying Thoracic Rotation Brettzel Upper Thoracic Extension on Bench Kneeling Thoracic Rotation Kneeling Against Wall Thoracic Rotation #1 Kneeling Against Wall Thoracic Rotation #2 Bear Position Spinal CARs Standing Spinal CARs with Tension

Hip Mobility

C

Quaduped Hip CARs Standing Hip CARs Standing Hip CARs with tension Hip Extension PAILs/RAILs Half-kneeling Hip Flexion PAILs/RAILs 90/90 Hip Internal Rotation PAILs/RAILs Quadruped Hip Extension Holds 90/90 Hip Mobility 90/90 Hip Mobility with Half Opening 90/90 Hip Mobility with Full Opening Hip Internal Rotation Passive Lift and Hold Hip External Rotation Passive Lift and Hold Pelvis on Hip Rotation #1 Pelvis on Hip Rotation #2

Shoulder Mobility

D

Seated Shoulder CARs Standing Shoulder CARs Blocked Standing Shoulder CARs Standing Shoulder CARs with Band Tension Prone Shoulder CARs Prone Swimmer Prone Shoulder Hovers Prone Shoulder Axial Rotations 90/90 Bar to Overhead (Shoulder Flexion) Standing Scapular CARs

Knee Mobility

E

Seated Knee CARs Tibial Internal Rotation PAILs/RAILs Tibial External Rotation PAILs/RAILs Coach Stretch PAILs/RAILs

Ankle Mobility

F

Ankle CARs Ankle Dorsiflexion PAILs/RAILs

Elbow Mobility

G

Elbow CARs

Wrist Mobility

H

Wrist CARs Wrist Extension PAILs/RAILs

Breathwork

I

Forearm Bear Breathing Child's Pose Deep Breathing Crocodile Breathing 90/90 Hip Lift

Spine Rehab/Strength Work

J

Forearm Bear Breathing 90/90 Hip Lift Sciatic Nerve Glides Hooklying Breathing/Bracing (level 1) 3-Month Breathing/Bracing (level 2) Bear Position Breathing/Bracing (level 3) Bear Crawl (level 4) Bear Position Arm Reaches (level 5) Bear Position Alternating Reaches (level 6) Spiderman Crawl 1/4 Roll Soft Roll Hard Roll Split Stance Paloff Isometric Holds Paloff Press Paloff Hold Walk Out Dead Bug with Paloff Zercher Hold Zercher Squat Suitcase Carry Bear Crawl Pull Through Lateral Pull Through Turkish Get Up KB Windmill KB Bird Dog Row Cable Anti-Extension

Shoulder Rehab/Strength Work

K

KB Arm Bar KB Arm Bar Rotations KB Arm Bar Rolls Bottoms Up KB Arm Bar KB Crooked Arm Bar Turkish Sit Up Foam Roller to Overhead with Serratus Emphasis Serratus Downward Dog Punch Banded Overhead Arc Wall Walks with Band to Overhead Banded 90/90 External Rotation Holds Banded 90/90 External Rotation Eccentrics Standing Shoulder Banded D2 Flexion Bear Position Holds Bear Crawl Twisted Bears Plank Shoulder Taps Bear Position Wall Holds Prone Horizontal Abduction Holds Landmine Rear Deltoid Raise Half-kneeling KB Overhead Press Single KB Z Press Landmine Half-Kneeling Overhead Press Landmine Push Press

Hip Rehab/Strength Work

L

Oblique Side Plank Adductor Plank Single Leg RDL with PVC Loaded Front Foot Lift Off Hip Hike on Step Both Feet Elevated Split Squat Bulgarian Split Squat Bodyweight Front Foot Elevated Reverse Lunge Single Rack KB Front Foot Elevated Reverse Lunge Lateral Lunge Double KB Lateral Lunge Landmine Single Leg Deadlift Landmine Lateral Lunge KB Curtsy Lunge

Knee Rehab/Strength Work

M

***You likely need to be looking at the hip mobility and rehab work for knee pain as well*** Single Leg RDL with PVC Isometric Squat Holds on Wall Spanish Squats (add weight in goblet position as able) Landmine Squats Tempo Kettlebell Goblet Squats Goblet Squat Holds Landmine Single Leg Deadlift Sissy Squats Single Leg Squat to Bench (add weight in goblet position as able) Forward Step Down

Ankle Rehab/Strength Work

N

3-Direction Reach Speed Skaters Single Leg Star Hops Single Leg Depth Drop Single Leg RDL with PVC Short Foot

Elbow Rehab/Strength Work

O

90/90 Bottoms Up KB Hold Eccentric Wrist Supination (for inner elbow pain) Eccentric Wrist Pronation (for outer elbow pain) 90/90 Bottoms Up Carry

Kettlebell Library

P

Russian KB Swing Single Arm KB Swing Hand to Hand KB Swing Double KB RDL KB Snatch Single KB Clean Double KB Clean Single KB Clean & Press Single KB Clean & Jerk Double KB Clean & Jerk KB Windmill Turkish Sit Up Turkish Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to Stand Czech Get Up KB Bent Press KB Lunge with Swing KB Lunge with Snatch Double KB Lateral Lunge Single Rack KB Lateral Lunge Singel Rack KB Reverse Lunge Half-Kneeling KB Press Single Arm KB Z Press Double KB Z Press KB Split Press Single Arm KB Thruster Double KB Devil's Press KB Push Up KB Plank Tall Kneeling Halo KB Shotgun Press KB Rotational Clean KB Bird Dog Row

Landmine Library

Q

Landmine Half-Kneeling Overhead Press Landmine Split Press Landmine Split Push Press Landmine Push Press Landmine Rear Deltoid Raise Landmine Rotation Landmine Rotation & Press Landmine Roll Out with Push-Up Landmine Squat Landmine Single Leg Deadlift Landmine Lateral Lunge

Rotational Library

R

Landmine Rotation Landmine Rotation & Press Half-Kneeling Chop Cable Rotational Punch Medicine Ball Rotational Slam Half-Kneeling Medicine Ball Rotational Slam Soft Roll Hard Roll DNS 1/4 Roll KB Arm Bar Rolls KB Rotational Clean Lateral Pull Thru Oblique Side Plank with Rotation

Anti-Rotational Library

S

Paloff Press Paloff Hold Walk Out Split Stance Paloff Isometric Hold Dead Bug with Paloff KB Bird Dog Row Bear Position Arm Reaches Bear Position Alternating Reach Tall Kneeling Halo

Carry Library

T

Farmer's Suitcase Front Rack Single Arm Front Rack Front Rack + Overhead

Get Up Library

U

Turkish Get Up Czech Get Up Front Rack Tall Kneel to Stand 90/90 KB Sit to stand

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