Exercise
Repetition
Sets
Weight
Rest
Equipment
Notes
Massage/Foam rolling
Glutes + Hip rotators
5
1
Hamstrings
5
1
Calves
5
1
Upper back
5
1
Adductors + Quads
5
1
3 Breaths ES
1
DW dog- UW dog calf walks
3 Breaths each
1
Cat-cow
3 Breaths each
1
Adductor rock backs
3 Breaths ES
1
V-stance T-spine rotations
3 Breaths ES
1
Hip Brigdes
10
1
Floor slides
10
1
Dead bug
10
1
Walking Quad stretch (OH reach)
5ES
1
A march
5ES
1
Reverse Lunge (OH reach)
5ES
1
SLDL
5ES
1
OH Slam Ball
5
2
BW
Snap downs
5
2
BW
TK chest pass
5
2
8
3
KB
In-line anti-rotation hold
15s
2
Resistance band 1/2 Kneeling
Plank
20s
2
OH DB Press
8EA
3
Sa DB Row
8EA
3
20sES
3
Sled pulls
5
3
Sled
Push-up
8
3
BW
30m
2
60s
3
Mobility stretches
Laying t-spine rotations
Core + Glute + Scapula activation
Dynamic warm up
Plyometrics
Tri-set
60s
Med ball
Main session
Tri-set
Kb Deadlift
60s
BW
Tri-set
Split squat holds
DB 1/2Kneeling
DB
BW/PVC pipe
assisted
60s
Tri-set
Farmers carry
60s
KB
ESD
Assault bike
120s
Assault bike