Exercise |
Sets |
Reps |
Rest |
Mobility |
|
|
|
Bottom squat w/ thoracic rotation |
1 |
10ea |
|
Bent-over I’s, Y’s and T’s |
1 |
10ea |
|
Mod. Froggies |
1 |
5ea |
|
Knee drivers |
1 |
10ea |
– |
|
|
|
|
Activation |
|
|
|
Plate running drill |
3 |
20″ea |
|
Lying SL hip bridge |
3 |
10ea |
|
Band rear delt flies |
3 |
15 |
– |
|
|
|
|
Hurricane |
|
|
|
A1- Run |
3 |
50M |
|
A2- Lateral lunge |
3 |
15ea |
|
A3- MB lateral throw |
3 |
10ea |
|
A4- Downward dog push ups |
3 |
10 |
– |
|
|
|
|
B1- Run |
3 |
80M |
|
B2- SB DB hip thruster |
3 |
15 |
|
B3- KB goblet clean |
3 |
15 |
|
B4- Band biceps curl |
3 |
15 |
– |
|
|
|
|
C1- Run |
3 |
100M |
|
C2- Goblet squat to OH press press |
3 |
15 |
|
C3- TRX SL squat jump |
3 |
10ea |
|
C4- 1/2 kneeling SA band row |
3 |
15ea |
– |
|
|
|
|
Abs |
|
|
|
Plank w/ opp. Hip tap |
3 |
10ea |
|
Penguins |
3 |
15ea |
|
Bird dog |
3 |
10ea |
60″ |