Mobility Work 3 x per week
- Hip Flexor Release Do for a few minutes. https://youtu.be/8--PHyYfuj8
- Hip flexor Stretch 2 x 45" https://youtu.be/cjOWkVF2reo
- Thoracic Extensions 2’ https://youtu.be/8uayGis3yKk
- Thoracic Mobility 4’ https://youtu.be/Xu3J8gas0aY
- Glute and Poas Release two minutes total (one minute each side) https://youtu.be/U0aMIlUnNJM
- Pigeon Stretch (yoga pose) 30” each side
- INNER thigh roll and stretch 30” roll per leg https://youtu.be/hSxQuAYlPrE
- than 30” stretch. https://youtu.be/xOu7yImodGg
- PNF stretching hamstring https://youtu.be/pnzj5yfUrW0 3 x per leg
- 2 x 30” Calf Mash https://youtu.be/TwcJKZFTqJw
- 1 min of tennis ball mash https://youtu.be/bV9E0V0ZeXg
- Quads, Glutes, Hip Flexors, Calfs ; 5 minutes total https://youtu.be/NdfGdFNTpdA
- Foam Rolling for upper back / shoulder mobility 2-5 minutes total
Front of Shoulder 2 minutes https://youtu.be/4NSQXUci8mU - Opener's 2 minutes https://youtu.be/6LSYmLWHC1Y
Phase #1 1-12wks twice per week
- 2 x 30” Single Leg Stance Eyes Closed (both legs)
- 90/90 Scapular 2 x 12 https://youtu.be/1JxhCAkk0Rw
- Bosu Ball Single Leg Squats 12x each leg
- 2 x 20 reps Pallof Press (standing) https://youtu.be/AH_QZLm_0-s
- 2 x 30” Planks SIDE (each side) https://youtu.be/H9_wC-Xv2P4
- 2 x 20 reps Hip Shimmy’s (each side) https://youtu.be/r4anZ0sJzO4
- 2 x 20 reps Glute Bridging https://youtu.be/G2Kpv2anK4E
- 2 x 20 reps Single Leg Rows https://youtu.be/Egu_JWg4Vsw
- 2 x 20 Bridge Marching on Roller https://youtu.be/WVR5i04RSnI
- 2 x 15 Reps TRX Chest Press https://youtu.be/N12avoMiKLk
- 2 x 15 Reps TRX W’s https://youtu.be/bnRdOy56gQ0
- 2 x 15 Reps TRX overhead squats https://youtu.be/tVTMk3jV4nM
- 2 x 15 Reps TRX Squats https://youtu.be/9fzN98zxd6I
Phase #2 13-24wks twice per week
- 2 x 12 reps Single Leg Reaches Multiplane https://youtu.be/9s2yFvd09K4
- Wall Slides with band 2 x 12 https://youtu.be/Q1pCdnVNDLI
- 2 x 12 reps Pallof Press half Kneeling https://youtu.be/dmoZPkjzhQ4
- 2 x 30” TRX Planks https://youtu.be/tN2dTQxou3k
- 2 x 30” TRX Side Planks https://youtu.be/0ezC5UNcyyg
- 2 x 15 reps TRX Rows https://youtu.be/t377EyUICiw
- 2 x 12 Reps TRX Hip Drop https://youtu.be/f8CKmYyRU8M
- 2 x 12 Reps TRX Chest Press Single Leg https://youtu.be/_dHaQLFOaM8
- 2 x 12 Reps TRX Single Leg Squat https://youtu.be/Q-hfZJSODfI
Phase #3 25-37wks twice per week
- 2 x 12 reps single leg squat with band https://youtu.be/DXOf_VC7KB0
- 2 x 12 reps Pallof Pressing full Kneeling https://youtu.be/HWUaxp3VpD4
- 2 x 20 Reps Dead Bugs on Foam Roller https://youtu.be/hodgxJXFGCI
- 2 x 12 reps TRX Rows with rotation https://youtu.be/d46-RrfLprw
- 2 x 12 reps TRX Suspended Lunges https://youtu.be/N6bqoBDNFGQ
- 2 x 12 reps TRX Planks with Reach https://youtu.be/9eayosg_XI0
- 2 x 12 reps TRX Hammy curls https://youtu.be/5Ek_ryA_qrg
Phase #4 38-54wks twice per week
- 3 x 8 single leg hops https://youtu.be/-_qbU-SYjGI
- 2 x 12 TRX Y’s https://youtu.be/NL_s2rlIjv8
- 2 x 12 Pallof Pressing Single Leg https://youtu.be/uh8sxnFKWAE
- 2 x 12 PNF Single Leg Standing Rotations https://youtu.be/JbPauncExkY
- 2 x 12 TRX Curtsy Lunge https://youtu.be/JbKaGZkjIJo
- 2 x 12 TRX Rotations https://youtu.be/_mxGj5qfgRQ