Exercise |
Sets |
Reps |
Rest |
SMR + Mobility |
|
|
|
SMR Quads + Knee drivers |
1 |
60″+10ea |
|
SMR hamis + Bent-over I’s, Y’s and T’s |
1 |
45″ea+10ea |
|
SMR back + 1/2 kneeling thoracic rotation |
1 |
60″+10ea |
|
SMR adductors + Shin box |
1 |
45″ea+10ea |
|
|
|
|
|
Activation |
|
|
|
PVC SL RDL |
2 |
10ea |
|
Superman’s |
2 |
15 |
|
Lateral line hops |
2 |
20ea |
– |
|
|
|
|
E2Mon2M #1 |
|
|
|
M1- Burpee w/ MB slam + Lateral band walk + Spiderman push-up |
4 |
10+10ea+5ea |
|
|
|
|
|
E2Mon2M #2 |
|
|
|
M1- Mtn. climbers + Hop ups + 1KB SL RDL to OH press |
4 |
10ea+10+8ea |
|
|
|
|
|
Circuit |
|
|
|
A1- Tire sledgehammer |
4to5 |
10ea |
|
A2- High plank w/ KB pull-through |
4to5 |
10ea |
|
A3- MB OH throw |
4to5 |
15 |
|
A4- 1/2 kneeling KB windmill |
4to5 |
8ea |
|
A5- DB triceps rollback |
4to5 |
10 |
|
A6- Slide board body saw |
4to5 |
10 |
30″ |