Mobility Warm-Up (Perform In Order Listed)
Click on the video above for the full mobility warmup!
Follow the links below for demonstrations of each exercise.
(1 Round Through Each)
Lower Sagittal - Assisted Leg Lowers - 5 Each Side
Lower Transverse - 90/90 Hip Internal + External Rotation w/Shoulder Abd. - 5 Each Side
Lower Frontal - HK Adductor Walk Out (RE: Supine Hip Side to Sides) - 5 Each Side
Upper Sagittal - Cat & Camels - 5 Each
Upper Transverse - Quadruped T-Spine Ext. Rotations - 5 Each Side
Upper Frontal - Seated Lateral Tilts - 5 Each Side
Activation: Day 2
(Perform in a circuit for a total of 2 Rounds through)
Core (Linear) - Prone Pull Through (Use KB or DB) - 8 Each Side
Core (Lateral) - Cable Drop Step w/Rotation - 8 Each Side
Shoulder (Linear) - Tom House Double 90/90's - 20 Each Position
Shoulder (Lateral) - Tom House Arm Circles - 15 Sec. Holds Each Position
Dynamic Warm-Up: Day 2
(Perform in a circuit for a total of 2 Rounds through)
Press - Standing MB Chest Press Pass or Standing Band Chest Press Pass - 8 Reps
Pull - Split Stance Band Rotational Throw - 5-8 Each Side
CNS Prep (Linear) - In-Place Bear Crawl - 8 Each Side
CNS Prep (Lateral) - Ball of the Foot One Leg w/Turn - 8 Each Side
Workout: Day 2
(Perform each exercise for a total of 3 Rounds through)
A1.) Power - Dumbbell Snatch - 4 Each Side
B1.) Horizontal Press - Dumbbell Bench Press - 5 Reps (*Can add one light warm-up set)
B2.) Vertical Pull - Chin-Up (RE: Half-Kneeling Vertical Pulldown - 8 Each Side) - 5 Reps
C1.) Chop/Lift - Split Stance Iso-Chop - 12 Each Side
C2.) Rotator Cuff - Band IR + ER - 12 Each Side
