SMR + STATIC STRETCHING MOBILITY & JOINT STABILIZATION

EXERCISE REP EXERCISE SET REP

SMR (trigger points + overactive muscles) - LATERAL LEG SWING 1 6 es

WALL HIP FLEXOR STRETCH 30s es WALL-ASSISTED SINGLE-LEG LOWER 1 6 es

WALL HAMSTRING STRETCH 30s es WINDMILL T-SPINE ROTATION 1 6 es

WALL ADDUCTOR STRETCH 30s es QUADRUPED NECK NODS 1 6 es

WALL HIP ROTATOR STRETCH 30s es STANDING WALL WRIST ROCK 1 6 es

LAT STRETCH with Superband 30s es SEATED SHOULDER SLIDE 1 10

WALL PEC STRETCH 30s es QUADRUPED HIP EXTENSION 1 8 es

SEATED NECK STRETCH (scalenes, SCL, levator) 30s es HINGE with REACH 1 10

POWER + SPEED WEEK 1 WEEK 2 WEEK 3 WEEK 4

REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/
BASE EXERCISE ALTERNATIVE SET LB LB LB LB LB LB LB LB LB LB LB LB

R R 10 10
2
OVERHEAD SLAM P lb

R R 8 es 8 es
HALF-KNEELING 2
ROTATIONAL TOSS P lb

TOOLS NEEDED: roller, superband, medball, bucket, jump rope Phase 1 - Function
Workout - 1/3
STRENGTH + CONDITIONING WEEK 1 WEEK 2 WEEK 3 WEEK 4

REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/ REP/
BASE EXERCISE ALTERNATIVE SET
LB LB LB LB LB LB LB LB LB LB LB LB

R R 15 15
SUPERBAND 2
DEADLIFT P lb

R R 15 15
BODYWEIGHT 2
REVERSE ROW P lb

R R 15 15
2
PLANK UP/DOWNS P lb

R R 10 es 10 es
2
SPLIT SQUAT P lb

R R 10 es 10 es
HALF-KNEELING 2
SUPERBAND PRESS P lb

R R 10 es 10 es
ANTI-ROTATIONAL 2
PRESS P lb

R R 10 yd 10 yd 10 yd
3
BEAR CRAWL P lb

R R 10 yd 10 yd 10 yd
3
BUCKET CARRY P lb

R R 60 s 60 s 60 s
3
JUMP ROPE P lb

TOOLS NEEDED: roller, superband, medball, bucket, jump rope Phase 1 - Function
Workout - 1/3