| Exercise |
Sets |
Reps |
Rest |
| Activation |
|
|
|
| Walking sled push |
3 |
1 L |
|
| Band upright row |
3 |
15 |
|
| Inch worm |
3 |
5 |
|
| Lying SL hip bridge |
3 |
10ea |
|
| High “T” plank |
3 |
5ea |
– |
| —————————————— |
|
|
|
| Mobility |
|
|
|
| Ankle circles |
1 |
10ea/10ea |
|
| Foam Roller snow angels |
1 |
15 |
|
| Foam Roller “T” spine |
1 |
15 |
|
| Fire hydrants |
1 |
10ea/10ea |
– |
| ——————————————- |
|
|
|
| Hurricane |
|
|
|
| A1- Bike sprint |
3 |
30″ |
|
| A2- SL RDL to OH press |
3 |
10ea |
|
| A3- “X” hops |
3 |
10 |
|
| A4- High pledge plank |
3 |
10ea |
– |
| ——————————————– |
|
|
|
| B1- Bike Sprint |
3 |
30″ |
|
| B2- SB hami curl |
3 |
15 |
|
| B3- Hop-ups |
3 |
15 |
|
| B4- Knee grabs |
3 |
15 |
– |
| ———————————————- |
|
|
|
| C1- Bike sprint |
3 |
30″ |
|
| C2- Goblet 1-1/4 squat |
3 |
15 |
|
| C3- KB American swings |
3 |
10 |
|
| C4- Plank w/ Hip tap |
3 |
10ea |
– |
