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Day 1
Foam Rolling
Mobiltiy Circuit
Spiderman
Box Hip Flexor with Breathing
Hip Rotator
Kneeling T-Spine
Yoga Table
90/90 Breathing on Wall: 2 Rounds of 5 Breathes
Lunge Matrix:
Toe Touch Squat x 10
Split Squat Hold + 5 Reps
Lateral Squat x 5 ea
SLDL x 10 ea
Ladder
Shuffle and Stick Cross In Front
Cross Behind In-In/Out-Out Forward
In-In/Out-Out Lateral Scissors
Low Lateral Bound & Stick: 3 x 5 ea (first week 2 sets only)
1/2 Kneeling Side Toss: 3 x 10 ea
Plank Circuit: 3 x :20/:25/:30 ea
Week 1 Week 2 Week 3
Goblet 2 x8 3x8 3 x 10
Squat to Box
Reaching 2 x 8 ea 3 x 8 ea 3 x 10 ea
or 1 KB SLDL
Suitcase 2 x Turf 3 x Turf 3 x Turf
Carry
TK Push/Pull 2 x 8 ea 3 x 8 ea 3 x 10 ea
DB Row 2 x 8 ea 3 x 8 ea 3 x 10 ea
Active Spiderman 2 x 5 ea 3 x 5 ea 3 x 5 ea
1 Leg Squat 3 x 5 ea 3 x 6 ea 3 x 8 ea
Regression: Assisted or Split Squat Hold
DB Row 2 x 6 ea 3 x 8 ea 3 x 10 ea
Active Spiderman
2 x 5 ea 3 x 5 ea 3 x 5 ea
1/2 Kneel 3 x 6 ea 3 x 8 ea 3 x 8ea
1 Arm OH Press
no OH: Push Up
SL Hip Lift 2x8 3 x 10 3 x 12
Shoulder
Taps 3 x 6 ea 3 x 6 ea 3 x 8ea
Conditoning Week 1 Week 2 Week 3
Airdyne 2 mile 2.5 mile 3 mile
Record Times