Beer League Champion Program

Mobility - Daily Lax Ball Release 1/2 Kneeling Wall Tspine Rotations - 2x5/ea Downdog w/ Active Knee - 2x5/ea 90/90 Switch (ER Focus) - 2x5/ea Hip Flexor + Hamstring Stretch - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Glute Bridge w/ MB Squeeze - 2x10 A2) Lateral Slider Lunge - 2x6/ea A3) SL Balance Progression 1 - 2x20" Neural Primer A1) RFE SS ISO Hold - 2x15" A2) Box Drop Landing - 2x5 (start w/ Low box, Increase Height to Increase Difficulty as Needed)

MPR Seated Box Jump

3 x 5

MPR Trap Bar Squat

3 x 6

MPR Bottom Knee up Side Plank

3 x 20

MPR SS Trap Bar RDL

3 x 6

MPR Swiss Ball Table Top March

3 x 5

MPR 1/2 Kneeling Palloff Press

3 x 10

** ALL VIDEOS ARE LINKED BELOW ** Mobility - 1/2 Kneeling Wall Tspine Opener - 2x10 - Downdog Push Up - 2x10 - 1/2 Kneeling Shoulder CAR's - 2x6/s Activations A1) 3 Way Band Pull Apart - 2x6/ea direction A2) Crawling Patterns (bear, monkey, frog) - 2x5m each Primer A1) SS SA Cable Row - 2x8 A2) Prone T's & Y's (on Bench) - 2x5/ea

MPR SA DB Row

3 x 8

MPR 1/2 Kneeling DB Shoulder Press

3 x 8

MPR Face Pull

3 x 10

MPR DB Bench Press

3 x 6

MPR Chin Up

3 x 8

MPR Swiss Ball Stir the Pot

3 x 10

AA/P2/ D3-D6 Prep

LAX Ball Roll - Feet, Calves, Hips, Pecs, an Traps - Banded Groin Stretch - Band Emphasized Hip Flexor Stretch - Foot Elevated SS w/ IR Bias & Plate OH Activations - Alternating Toe Lifts - 1x15 slow, 1x15 fast - SL Balance Progression - 1x30" - Tib Raises - 2x25 - Wall Leaning Calf Raise - 2x25 Primer A1) SL Hang Clean (light weight, stability focus) - 3x5 A2) Skater Stride w/ Banded Adduction - 3x10/s

Intro to Speed - A March - 2x10m - A Switch - 2x10m - A Skip - 2x10m - Accel/Decel - 2x20m A1) Band Assisted Pogo hop - 2x10 A2) Wall Leaning Knee Up progression - 3x5/s A3) 10m Sprint - 3x10m

HIIT Long - 4 on 2 off

Complete 3 Sets of - 4 min on 2 min off Pick a piece of cardio equipment, preferably treadmill or bike. Perform four minutes of work (push yourself) and rest for 2 minutes. Repeat for 3 total rounds

** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 90/90 Series - 2x5 - Squat to Stand -2x10 - Hip Flexor + Hamstring - 2x10 - Downdog + SL Lunge - 2x5/ea Hand Eye - Two Ball Bounce (high/low/alternating) - x15"/ea - Alternate Throw & Catch off wall - x20" Activations A1) Bent Knee Calf Raise - 2x10 A2) SL Eccentric Ham Curl - 2x8/ea Primer A1) SL Eccentric Overload Glute Bridge - 2x5 A2) KB Swing - 2x15

MPR Seated Broad Jump

3 x 4

MPR Trap Bar Deadlift

3 x 6

MPR 1/2 Kneeling SA DB Suitcase Hold

3 x 20

MPR Goblet Step Up

3 x 6

MPR Swiss Ball Hamstring Curl

3 x 10

MPR Side Plank Knee Ups

3 x 10

** ALL VIDEOS ARE LINKED BELOW ** ALL EXERCISES DENOTED BY THE SAME LETTER (A1,A2) ARE TO BE DONE BACK TO BACK WITH NO REST IN BETWEEN Mobility - 1/2 Kneeling Shoulder CAR's - 2x5/s - 1/2 Kneeling Tspine Windmill - 2x10 - Downdog w/ Active Knee - 2x10 - Lat Stretch on Bench/Box - 2x10 Activations A1) Banded Handcuff Walk w/ Lift off - 2x6/s A2) 1/2 Kneeling Cable Y w/ Rotation - 2x10 Primer A1) Rotator Cuff Drop Series (dont go heavier than 5lbs) - 2x10/ea position A2) Banded Speed Press - 2x10

MPR 1/2 Kneeling SA Chest Press

3 x 8

MPR Lat Pulldown

3 x 8

MPR SS Paloff Hold

3 x 20

MPR Seated Row

3 x 8

MPR Seated Shoulder Complex

3 x 5

MPR Seated SB Cable Rotations

3 x 10