Exercise |
Sets |
Reps |
Rest |
SMR & Mobility |
|
|
|
SMR lats. + Foam roller T spine |
1 |
45″ea+15 |
|
SMR quads + Foam roller snow angels |
1 |
60″+15 |
|
SMR glutes + Shin box to kneel |
1 |
60″ea+10ea |
|
SMR calves + Side/ side head turn |
1 |
60″+10ea |
|
|
|
|
|
Activation |
|
|
|
Monster band shoulder press |
2 |
15 |
|
BW Lateral lunge |
2 |
10ea |
|
Singles |
2 |
50 |
– |
|
|
|
|
Conditioning |
|
|
|
A1- Alt. Lat. Lunge w/ 1KB OH press |
3 |
60″ |
|
A2- 20 KB gobelt clean + “X” hops, until time |
3 |
60″ |
60″ |
|
|
|
|
B1- 25ea High knees + sit-out, until time |
3 |
60″ |
|
B2- 15 Band triceps pull-back + Lateral leaps, until time |
3 |
60″ |
60″ |
|
|
|
|
Dynamic Circuit |
|
|
|
C1- Sprint + back pedal + sprint |
5 |
1L/1L/1L |
|
C2- Froggies |
5 |
15 |
|
C3- DB/KB OH walk |
5 |
3L |
|
C4- Dbl knee tuck jump |
5 |
10 |
40″ |
|
|
|
|
Abs (if time) |
|
|
|
Hollow body hold |
3 |
30″ |
|
Stir the pot |
3 |
30″ |
60″ |