Upper 1

PICK 1-3 MOVEMENTS FROM EACH CATEGORY

ANKLE KNEE HIP ADD/ABDUCTOR T-SPINE CARDIO
Supine Hand Knee 90/90 Hip Switch with Kneeling Adductor Squat
Banded Ankle Mobility 1 T-Spine 4 Treadmill Intervals 1
Extension Reach Pulse
x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea 30s/45s x6 (2.0/8.0-9.5)
EXERCISE 1

Single Leg Spanish Squat

Ankle Mobility 3 3-Way Lunge Gluteus Medius Lying Act T-Spine 2 Assault Bike 1
Hold
x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea 30s/45s x6 (+550 Watts)
EXERCISE 2

1/2 Kneeling Hip Flexor

Banded Ankle Mobility Single Leg Around the Waist Standing Adductor Slides Cat and Cow DB Circuit 1
with Band
x10ea (Green) 5-10lb/x5ea way & per leg x5ea/5s (Green) x8ea x10ea 15-20lb/x8ea (2 Rounds)
EXERCISE 3

1: 2-DB RDL
2: 2-DB Upright Row
3: 2-DB RDL High Pull
4: 2-DB Front Squat
5: 2-DB Squat to Press
6: 2-DB Push Press
7: 2-DB Bentover Row
Standing Ankle Band Hips opening - banded 1/2 Kneel T-Spine Rotation
Single Leg Press 90* Hold Mini Band Hip Flexion Bar Circuit 1
Mobility knees w/ Roller
x10ea (Purple/Green) 70lb ea side/2x30s Hold x8ea/3s hold (Red) x10ea (Red) x10ea 45-65lb/x8ea (2 Rounds)
EXERCISE 4

1: RDL
2: Upright Row
3: RDL High Pull
4: Front Squat
5: Squat to Press
6: Push Press
7: Bentover Row
 EXERCISE
PICTURE CATEGORY LINK
NAME

External rotation foot https://youtu.

Abductor
band be/Wefb6V6wwuI

Abductor

Gluteus medius – ISO https://youtu.

Abductor
wall be/oNJelwqC9O0

Adductor

https://youtu.
Gluteus medius lying act Abductor
be/vGub2LBfc7I

Ankle

https://youtu.
Hip Thrust heels Abductor
be/300RwX-5JOo

Aqua Bag

Hips opening - banded https://youtu.

Abductor
knees be/1wWEt745yQM

Balance

Hips opening manual https://youtu.

Abductor
resistance be/Mi4e6zruhQw

Cardio

Internal rotation – banded https://youtu.

Abductor
knees with roller be/4p8lejf9LiY

Core

Lying Gluteus medius act https://youtu.

Abductor
+ internal rotation be/oQYLJc68YCc

Full Movement

https://youtu.
Side walk – banded knees Abductor
be/KTiWhYtkxds

Hamstring

Single Leg Hip Thrust https://youtu.

Abductor
banded knees be/ZVKoTTQWCcM

Hip

Staying 90° flexed knee https://youtu.

Abductor
abduction with band be/W39gXRa81Is

Knee

Zig – zag walk banded https://youtu.be/4IoGYo-

Abductor
knees + ankles iHCA

Low Back

https://youtu.be/-
Adductor Ball squeeze Adductor
YW9hh7BfDA

Lower Movement

https://youtu.be/JppUb2-
Adductor Band Adductor
JSi0

Quad

https://youtu.
Adductor band + rotation Adductor
be/fFnMhT4I5TQ

Shoulder

Adductor Copenhagen lvl https://youtu.

Adductor
1 be/2EjsvFLvmE8

T-Spine

Adductor eccentric with https://youtu.

Adductor
partner be/awLhjhlyG70

Upper Movement

Adductor ISO ball https://youtu.

Adductor
squeeze be/s26nvh7txRU
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Adductor Knee Slider Adductor
be/hnydsYvV1bY

https://youtu.
Adductor lunge with band Adductor
be/3fd5ghwOG0A

Adductor manual https://youtu.

Adductor
resistance be/FWMSmsWbU6I

https://youtu.
Adductor Shoot Band Adductor
be/OvGtL1Sz-fo

Adductor Shoot Pilates https://youtu.

Adductor
Ball be/N8rxetHnabk

Adductor Shoot Pilates https://youtu.

Adductor
Ball 2 be/A5pjmQW_5rE

https://youtu.
Adductor wall squeeze Adductor
be/reZCU1leAs0

Adductors slider - external https://youtu.

Adductor
to internal rotation be/s26nvh7txRU

Adductors slider - internal https://youtu.

Adductor
to external be/cYSjme9Eh3s

https://youtu.
Copenhagen Adductor
be/yq4lbXUWg_U

https://youtu.
Internal rotation foot band Adductor
be/nMrKDVBa23g

Kneeling Adductor Squat

Adductor
Pulse

Standing Adductor Slides Adductor

Staying 90° flexed knee https://youtu.

Adductor
adduction with band be/pAsDXYnRvK0

https://youtu.
Ankle Hip Mobility Ankle
be/4kJdHrOq-cE

https://youtu.
Ankle Mobility 1 Ankle
be/M_XtpQEQScQ

https://youtu.
Ankle Mobility 2 Ankle
be/aqRtYSuriXg

https://youtu.
Ankle Mobility 3 Ankle
be/CQcInmWjr4s
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Ankle Mobility 4 Ankle
be/tgr0rrNPqNY

https://youtu.
Banded Ankle Mobility Ankle
be/spJqYFi9W0E

https://youtu.be/BrY-
Banded Ankle Mobility 1 Ankle
UaGwyfg

Bench Ankle Mobility Ankle

Independent Toe Lift &

Ankle
Spread

Standing Ankle Band

Ankle
Mobility

Aqua Bag Lateral Lunge

Aqua Bag
to Stick

https://youtu.
Overhead AB landing Aqua Bag
be/B1GIs5PYYA8

Overhead to back AB SL https://youtu.

Aqua Bag
landing be/iG_iRRkwaQs

https://youtu.
RA AB rotation Aqua Bag
be/ZD_OBKNS-Uo

Side step to push and back https://youtu.

Aqua Bag
AB be/sRRe7TsE1BE

Side step with rotation and https://youtu.

Aqua Bag
back AB be/ajpQniC9iyw

Single leg RDL with AB https://youtu.

Aqua Bag
rotation be/Q8hH812q6j8

https://youtu.
SL AB clean Aqua Bag
be/AWL8AxqAuY4

SL HS with back AB https://youtu.

Aqua Bag
rotation be/28qZbN7LZ-4

https://youtu.
SL Landing AB Aqua Bag
be/BN5CfG2kxEI

SL Landing with Aqua https://youtu.

Aqua Bag
Bag rotation be/qXHCpGmTOI0

SL landing with rotation https://youtu.

Aqua Bag
to sprint AB be/tygR5vUGuBo
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
SL overhead AB landing Aqua Bag
be/r5paFbbURM8

SL overhead HS with AB https://youtu.

Aqua Bag
rotation be/t96PPBp1sy0

SL overhead RDL AB https://youtu.

Aqua Bag
rotation be/eizGuRp2lik

SL RDL reactive rotation https://youtu.

Aqua Bag
push AB be/dSwXSPiBX5o

https://youtu.
SL RDL to bench step AB Aqua Bag
be/qdYZMYPYkTI

https://youtu.
SL side clean to hip lock Aqua Bag
be/M_Zg9mioCfM

https://youtu.
SL static Ham AB push Aqua Bag
be/F46yXYTmwjE

SL static Ham AB trunk https://youtu.

Aqua Bag
rotation be/LGaKL_znF50

https://youtu.
SL wall clean Aqua Bag
be/W0Ex4nLf_7w

https://youtu.
Wall AB Ham rotation Aqua Bag
be/g_yujeCcrtE

Kyrie's Balance

Med Ball SL Partner Toss Balance

AB lunge trunk rotation https://youtu.

Core
hold be/Kw6Uz4qawWs

AB Staning trunk rotation https://youtu.be/B3eDq-

Core
hold dsAhA

https://youtu.
Aqua bag lunge change Core
be/DvYeZNHroTY

https://youtu.
Butt Walk Core
be/hGizAleN5As

https://youtu.be/NOG-
Dead Bug Core
Mn9aQAI

https://youtu.
Dead Bug 3 Core
be/Q8FMQyKR7AQ
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Dead Bug 5 Core
be/5n7hqnsxfys

https://youtu.
Dead Bug 6 Core
be/KWfGUpojQsk

https://youtu.
Dead Bug Pill Ball Core
be/IRMfGWIq0Nc

FB ISO trunk overhead https://youtu.

Core
hold be/sxkaCrrv394

https://youtu.
FB ISO trunk rotation Core
be/KupC_H8Xc5Y

https://youtu.
FB Landmine Core
be/qX_U_DYPGNc

https://youtu.
FB plate wall Core
be/HSuA7D2CsQA

https://youtu.
FB Reactive Core Core
be/heMSCkoO80k

https://youtu.be/Mg-
FB wall with med ball Core
jGFt01OA

https://youtu.
Front Plank KB Core
be/zLNZOA2rEX4

https://youtu.
Gopher 2 Core
be/G7cyRdD837o

https://youtu.be/-
Iso lunge change pallof Core
NbEbC6P-90

https://youtu.
KB Windmil Core
be/JsHf4sGBa6o

Lunge Pallof Press + https://youtu.be/-

Core
Rotation tlaaY3N2F0

https://youtu.
Lunge Palloff to Overhead Core
be/ewOk0lZgAbw

Overhead band hold high https://youtu.

Core
skip be/KbY0HnloOPc

Overhead iso hold lunge https://youtu.

Core
change be/NAghmFw_Yao

https://youtu.
Overhead KB Walk Core
be/YKYO47UxKFs
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Pallof hold chest machine Core
be/jnt8_lH9FiE

https://youtu.
Pallof Press perturbation Core
be/a1p__LncKFA

https://youtu.
PallofPress + Rotation Core
be/AmLrNgxyJic

https://youtu.
Pike Swiss Ball Core
be/1PBi7qEWhSw

https://youtu.
Roll Out Core
be/BFVVpu4yrEI

https://youtu.
Side Plank Pull Core
be/TxVr9DZ5qBo

https://youtu.
Superman Front Plank Core
be/6lycbI8gUnE

https://youtu.
Conic Pulley Hamstring
be/2NrjH4FZ3Rc

https://youtu.
Conic Pulley Standing Hamstring
be/Tt40qPlguu4

Extension Double Leg https://youtu.be/kd-stOq-

Hamstring
Loaded n0w

Extension Hamstring SL https://youtu.

Hamstring
Hold Loaded be/C3xL2_1dajY

Extension Hamstrings DL https://youtu.

Hamstring
D&C be/VLoTokjZjII

Extension Hamstrings https://youtu.

Hamstring
Hold be/fBZFkJ3Px4E

Extension SL Hamstrings https://youtu.

Hamstring
Hold be/UFIv0DzABxs

https://youtu.be/-
External rotated shin Hamstring
s2ZTzTtsi0

https://youtu.
FB Side Plate 10kg Hamstring
be/WT57qMheonA

https://youtu.
Glute Ham Raise Hamstring
be/7iOFmouYLvI

Half-Kneeling Hamstrings https://youtu.be/GqH-

Hamstring
Slider 45TeBbo
 EXERCISE
PICTURE CATEGORY LINK
NAME

Half-Kneeling Hamstrings https://youtu.

Hamstring
Slider Fast Eccentric be/Yj9HwZKVQLA

Ham act wall with pilates https://youtu.

Hamstring
ball be/_alsqHgQcb8

https://youtu.
Ham activation Hamstring
be/wkZ03eFxES4

Ham activation pilates ball https://youtu.

Hamstring
with flexion be/RFdPPiBoFu4

https://youtu.
Hamstring TRX ecc SL Hamstring
be/Cn6lTMrIXbI

https://youtu.
Hamstrings 3-Way Touch Hamstring
be/aiqPzFs197M

Hamstrings activation https://youtu.

Hamstring
pilates ball be/RFdPPiBoFu4

https://youtu.
Hamstrings Glider 1 Hamstring
be/mPNg_EdISTg

https://youtu.
Hamstrings Glider 2 Hamstring
be/eerQlIfu67s

Hamstrings ISO Catch https://youtu.

Hamstring
Contralateral be/scx8juxAk34

Hamstrings ISO Catch https://youtu.

Hamstring
Ipsilateral be/sx6MSdYr4GQ

Hamstrings ISO Switch https://youtu.

Hamstring
Load be/OnWKarpH66M

https://youtu.
Hamstrings Kick Pill Ball Hamstring
be/5t3N6yxmZkU

Hamstrings lying mini https://youtu.

Hamstring
band be/rxEOvema5FI

https://youtu.be/_K-
Hamstrings mini band act Hamstring
qCByriv8

https://youtu.
Hamstrings sliders Hamstring
be/GpVOMUwFtxg

https://youtu.
Hamstrings TRX act Hamstring
be/Wkkhow20DMo

Iliopsoas static / ham- https://youtu.

Hamstring
glute dinamic be/N2Tc1DsHd-I
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.be/DvcL-O-
In-line deadlift Hamstring
7FMY

https://youtu.
Internal rotated shin Hamstring
be/C0mVxkTlnOg

https://youtu.
ISO Catch Switch Hamstring
be/rUFiSiZ_gCM

https://youtu.be/-
ISO Hamstrings Hold Hamstring
kOcEDR1Jk8

ISO Hold Hamstrings https://youtu.

Hamstring
Load be/DgSDlCEpnT8

ISO Hold Hamstrings https://youtu.

Hamstring
Single Leg Load be/lSBNLNShR8w

https://youtu.
ISO Single Leg Hold Hamstring
be/0lGmlXgsauc

Lying Ham Flexed Knee https://youtu.

Hamstring
Kick be/h3zS6zpkNpQ

Lying Ham Outer Range https://youtu.

Hamstring
Kick be/yIGsqCmQ0gs

Lying Hamstring https://youtu.

Hamstring
activation be/SEsbbpCcxO0

Lying Hamstrings Band https://youtu.

Hamstring
Kick be/N7FcXW6R3XI

Lying Hamstrings Flexed https://youtu.

Hamstring
Knee Kick be/LwuZSECLo9g

https://youtu.
Nordic Curl Hamstring
be/rR78cDRduDc

https://youtu.be/Xy-
Razor Curl Hamstring
R0DSHgy4

https://youtu.be/-
Russian Belt Hamstring
pMgIFMSBIY

Single Leg Ham eccentric https://youtu.

Hamstring
with band be/8jzz5Bpn888

Single Leg Hamstrings https://youtu.

Hamstring
Med Ball D&C be/qdbzIQDIiXY

https://youtu.
Single Leg MedBall Slam Hamstring
be/ta9iBZ3CUKU
 EXERCISE
PICTURE CATEGORY LINK
NAME

SL Fast ecc Hamstrings https://youtu.

Hamstring
slider be/meJupA61FN8

https://youtu.
SL Hamstrings slider Hamstring
be/mCaqwsCooFU

https://youtu.
SL Hip Hinge with band Hamstring
be/CkdyZDOV1l4

SL Roman Chair D&C https://youtu.

Hamstring
plate be/DuYEy65MOPA

https://youtu.
SL Roman Chair Hold Hamstring
be/URdDhnlfjhg

SL Roman Chair Hold https://youtu.

Hamstring
chest plate be/qECBlBAxJys

SL Roman Chair Hold https://youtu.

Hamstring
D&C barbell be/_DSrHjvx3es

SL Roman Chair Hold https://youtu.

Hamstring
Loaded be/aRHXW4HufEY

SL Roman Chair Hold https://youtu.

Hamstring
plate be/z0hTNySrbLo

SL slow ecc Hamstrings https://youtu.

Hamstring
slider be/QAW8bKEZAWE

Standing Hamstrings https://youtu.

Hamstring
Knee Flexion Band be/1BoRMXORW6c

https://youtu.
Supine Band Kick Hamstring
be/3KMij8S9L9M

1/2 Kneeling Hip Flexor

Hip
Stretch

1/2 Kneeling Hip Flexor

Hip
with Band

90/90 External Rot Back https://youtu.

Hip
Leg be/ZZYffUFQPcQ

https://youtu.
90/90 Hip Lift Hip
be/pAKQQvJdxvw

90/90 Hip Switch with

Hip
Reach

90/90 Internal Rot Back https://youtu.be/0Ziqg-

Hip
Leg mFgNk
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Assisted Deep Squat Hip
be/3ak_VlMPnUY

Assisted Deep Squat https://youtu.

Hip
Waggle be/oYroCOy5rOo

https://youtu.
Assisted DS Hip Opening Hip
be/6Lsb8P2yqOs

Half Kneeling Hip Mob https://youtu.be/c-

Hip
Bar p2KrOV7P0

https://youtu.
KB 90/90 External Rot Hip
be/yg_UNG7FY3Y

https://youtu.
KB Hip Lift Hip
be/tJMKrPMyI7c

Lateral Lunge to SL Stick Hip

https://youtu.
Manual hip mobility Hip
be/tKp3wJWJ3Ng

Mini Band Hip Flexion Hip

https://youtu.
Sitting SL opening Hip
be/Ha_1FHCOt_8

Standing Cable Hip

Hip
Flexion

Standing external – https://youtu.

Hip
internal rotation be/7QXBhT73VnM

3-Way Lunge Knee

Backwards Walk on
Knee
Treadmill

Band Supination Knee

Knee CARs Knee

Mobility Band Knee

Knee
Flexion

Single Leg Around the

Knee
Waist
 EXERCISE
PICTURE CATEGORY LINK
NAME

Single Leg Goblet Squat

Knee
Hold

Single Leg Knees over

Knee
Toes Hold

Single Leg Pallof Press Knee

Single Leg Press 120*

Knee
Hold

Single Leg Press 90* Hold Knee

Single Leg Spanish Squat

Knee
Hold

SL Continuous Hop Knee

SL Hop & Stick Knee

SL Pallof Hop Knee

Supine Hand Knee

Knee
Extension

https://youtu.
Extension with band Quad
be/UvsREMsZEWQ

https://youtu.
FB High Start 40kg Quad
be/e_Y656pHO8w

https://youtu.be/wypH-
Hip Lock Quad
S6zGyQ

https://youtu.be/VXe1ui-
ISO Lunge Quad
Ej_s

https://youtu.
ISO Lunge Soleus Quad
be/t9c3LJwXYf8

ISO Wall Single Leg https://youtu.

Quad
Squat be/y5u7rWoIFIg

https://youtu.be/5-
ISO Wall Squat Quad
OIhwIQ58s

https://youtu.
Lunge with banded knee Quad
be/YkJYn4SITUw
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Piston squat Quad
be/_96vYFW_gB4

https://youtu.
Rectus femoris 1 Quad
be/qKFeljcNbyU

https://youtu.
Rectus femoris 2 Quad
be/MjzrBQRp8GE

https://youtu.
Rectus femoris 3 Quad
be/rLthDKZmIA8

https://youtu.
Rectus femoris 4 Quad
be/4uZOg2BFQc0

https://youtu.
Reverse Nordic Quad
be/jZXOLi9HZmo

Single Leg eccentric half https://youtu.

Quad
squat be/PdpbYgX6tKU

Single Leg squat with https://youtu.

Quad
stability ball be/h8fp3boQdks

https://youtu.
Spanish squat Quad
be/RXojrAiaPIg

https://youtu.
Trap Bar Jump 30kg Quad
be/ltuN4uJHhac

https://youtu.
VMO band Quad
be/sikdPRfZ95Y

VMO eccentric with https://youtu.

Quad
partner be/MwJ2oRCBTwM

https://youtu.
VMO ISO 5 sec wall Quad
be/Z3gKCycNoXI

VMO lying manual https://youtu.

Quad
resistance be/BWLkx3RkQLE

https://youtu.be/x15-
VMO with partner Quad
KCQCo3Y

https://youtu.
Back Shoulder Flexed Shoulder
be/WTLAz9MnO1w

https://youtu.
Back Shoulder Pull Shoulder
be/5mwLkQEXVNk

https://youtu.
Band Chest Press Shoulder
be/4u9qWLxst_A
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Band Front Raise Shoulder
be/WgzkVsTbOsc

https://youtu.
Band Throw Internal Rot Shoulder
be/vcaiXHYt8Ps

External Rotation https://youtu.

Shoulder
Shoulder be/7J9MKUjHpGU

Front Shoulder Drop & https://youtu.

Shoulder
Catch be/SHibsEN_Ids

https://youtu.
Horizontal Adduction Shoulder
be/6QzhrjyxhJ8

Internal Rotation Shoulder https://youtu.

Shoulder
D&C be/5PuPreSu0hA

Lateral Shoulder Drop & https://youtu.

Shoulder
Catch be/eEBcWROOWTM

Lateral Shoulder Raise https://youtu.

Shoulder
Band be/poHlOGtaVLA

https://youtu.
Overhead Band Pull Shoulder
be/PP7GeEwXruQ

Overhead Pull Straight https://youtu.

Shoulder
Arm be/GO6AsGboLWg

https://youtu.
Scapula Activation Shoulder
be/cLLgGE8hJ2g

https://youtu.
Shoulder Internal Rotation Shoulder
be/jUmXhAuNqyM

https://youtu.
Shoulder Pull Band Shoulder
be/XQFZq9WwcAg

Standing Band Adduction https://youtu.

Shoulder
Chest be/COFzJFvT_9c

https://youtu.
Standing Lat Pull Shoulder
be/9mlY_k0tOWA

1/2 Kneel T-Spine

T-Spine
Rotation w/ Roller

Banded 1/2 Kneel T-Spine

T-Spine
Rotation

https://youtu.
Banded hip mobility T-Spine
be/jr0mne3i_vk
 EXERCISE
PICTURE CATEGORY LINK
NAME

https://youtu.
Cat and Cow T-Spine
be/WwotSjX7a5Q

https://youtu.be/KXWLw-
COC to squat T-Spine
EAmPE

https://youtu.
Deep squat hip opening T-Spine
be/zYt8xp4upNo

https://youtu.
Deep Squat waggle T-Spine
be/JMMKI6DWS0k

https://youtu.
Fire hydrants Hip
be/0A093HEDnKE

https://youtu.
Inchworm T-Spine
be/V2_ObEpkZ-U

Kneeling Thoracic Reach T-Spine

Lunge - ham - T - spine https://youtu.

T-Spine
mob be/4m0p2fKbvfE

https://youtu.
Lying hip mobility T-Spine
be/qqsvz6EuEYA

https://youtu.
Pigeon trunk rotation T-Spine
be/IHwxWxD4TnU

https://youtu.
Scorpion T-Spine
be/pOWrEvlO3Rg

https://youtu.
Sitting hips opening T-Spine
be/jr0mne3i_vk

https://youtu.
Spine Mobility T-Spine
be/9WPMeykA8hM

https://youtu.be/ase-
Spine Mobility 1 T-Spine
YVjvtEs

https://youtu.
T Spine 1 T-Spine
be/R2SB0vW7wao

https://youtu.
T-Spine 2 T-Spine
be/3ZGMGQQpijo

https://youtu.
T-Spine 3 T-Spine
be/0Qc16_BxPRE

https://youtu.
T-Spine 4 T-Spine
be/6ZywY17X7po
 EXERCISE
PICTURE CATEGORY LINK
NAME

Banded Monster Walk Hip

Barbell Squat Jumps Lower Movement

Treadmill Intervals 1 Cardio

Treadmill Intervals 2 Cardio

Treadmill Intervals 3 Cardio

Spin Bike 1 Cardio

Spin Bike 2 Cardio

Spin Bike 3 Cardio

Assault Bike 1 Cardio

Assault Bike 2 Cardio

Assault Bike 3 Cardio

Versaclimber 1 Cardio

Versaclimber 2 Cardio

Versaclimber 3 Cardio

1) Sumo RDL to Press

MB Circuit 1 Full Movement
2) Lateral Woodchop

MB Circuit 2 Full Movement

MB Circuit 3 Full Movement

EXERCISE
PICTURE CATEGORY LINK
NAME
1: 2-DB RDL
2: 2-DB Upright Row
3: 2-DB RDL High Pull
DB Circuit 1 4: 2-DB Front Squat Full Movement
5: 2-DB Squat to Press
6: 2-DB Push Press
7: 2-DB Bentover Row

1: 2-DB Staggered RDL

2: 2-DB Reverse Lunge
DB Circuit 2 3: 2-DB Front & Side Raise Full Movement
4: 2-DB ALT Curl & Press
5: 2-DB ALT Bentover Row

1: 2-DB RDL
2: 2-DB Upright Row
3: 2-DB RDL High Pull
DB Circuit 3 Full Movement
4: 2-DB Squat to Press
5: 2-DB Front Squat
6: 2-DB Shoulder Press

1: RDL
2: Upright Row
3: RDL High Pull
Bar Circuit 1 4: Front Squat Full Movement
5: Squat to Press
6: Push Press
7: Bentover Row

Bar Circuit 2 Full Movement

Bar Circuit 3 Full Movement

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Lower 1 ANKLE Lower 1 KNEE Lower 1 HIP Lower 1 ADD/ABDUCTOR Lower 1 T-SPINE Lower 1 MOVEMENT Lower 1 Upper 1 ANKLE Upper 1 KNEE Upper 1 HIP Upper 1 ADD/ABDUCTOR Upper 1 T-SPINE Upper 1 Cardio Upper 1 Cycle 3 Cycle 3 Cycle 3 Cycle 3 Cycle 3 Cycle 3 Cycle 3 Cycle 4 ANKLE Cycle 4 KNEE Cycle 4 HIP Cycle 4 ADD/ABDUCTOR Cycle 4 T-SPINE Cycle 4 MOVEMENT Cycle 4 Cycle 5 ANKLE Cycle 5 KNEE Cycle 5 HIP Cycle 5 ADD/ABDUCTOR Cycle 5 T-SPINE Cycle 5 MOVEMENT Cycle 5
Banded Ankle Mobility Supine Hand Knee 90/90 Hip Switch with Kneeling Adductor Side walk – banded Banded Ankle Mobility Supine Hand Knee 90/90 Hip Switch with Kneeling Adductor Independent Toe Lift & 90/90 Hip Switch with Kneeling Adductor Banded Ankle Mobility Independent Toe Lift & SL Roman Chair Hold Kneeling Adductor Banded Ankle Mobility Independent Toe Lift & SL Roman Chair Hold Kneeling Adductor Banded Ankle Mobility
T-Spine 4 T-Spine 4 Treadmill Intervals 1 Banded Ankle Mobility T-Spine 4 Banded Ankle Mobility T-Spine 4 Banded Ankle Mobility T-Spine 4
1 1 Extension Reach Squat Pulse knees 1 1 Extension Reach Squat Pulse 1 Spread Reach Squat Pulse 1 1 Spread Loaded Squat Pulse 1 1 Spread Loaded Squat Pulse 1
x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea x10ea/Red x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea 30s/45s x6 (2.0/8.0-9.5) x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea x10ea/Yellow-Green x10ea x8ea x10/3s hold x10ea
Single Leg Spanish Gluteus Medius Lying Single Leg Spanish Gluteus Medius Lying Single Leg Spanish Gluteus Medius Lying Banded Ankle Mobility Single Leg Spanish Gluteus Medius Lying Banded Ankle Mobility Single Leg Spanish Gluteus Medius Lying Banded Ankle Mobility
Ankle Mobility 3 3-Way Lunge T-Spine 2 Banded Monster Walk Ankle Mobility 3 3-Way Lunge T-Spine 2 Assault Bike 1 Ankle Mobility 3 3-Way Lunge T-Spine 2 Ankle Mobility 3 3-Way Lunge T-Spine 2 Ankle Mobility 3 3-Way Lunge T-Spine 2
2 Squat Hold Act 2 Squat Hold Act 2 Squat Hold Act 1 2 Squat Hold Act 1 2 Squat Hold Act 1
x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea x10ea/Red x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea 30s/45s x6 (+550 Watts) x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea x10ea (Green) 2x30s ea (Blue) 5-10lb/x4ea x10ea (Red) x10ea
Single Leg Around the 1/2 Kneeling Hip Flexor Standing Adductor Single Leg Around the 1/2 Kneeling Hip Flexor Standing Adductor Aqua Bag Lateral Lunge Standing Adductor Banded Ankle Mobility Single Leg Around the Aqua Bag Lateral Lunge Standing Adductor Banded Ankle Mobility Single Leg Around the Aqua Bag Lateral Lunge Standing Adductor Banded Ankle Mobility
Banded Ankle Mobility Cat and Cow Assisted Deep Squat Banded Ankle Mobility Cat and Cow DB Circuit 1 Banded Ankle Mobility SL Pallof Hop Cat and Cow Banded Ankle Mobility Cat and Cow Banded Ankle Mobility Cat and Cow
3 Waist with Band Slides 3 Waist with Band Slides 3 to Stick Slides 1 3 Waist to Stick Slides 1 3 Waist to Stick Slides 1
x10ea (Green) 5-10lb/x5ea way & per x5ea/5s (Green) x8ea x10ea x8/Heavy Band x10ea (Green) 5-10lb/x5ea way & per x5ea/5s (Green) x8ea x10ea 15-20lb/x8ea (2 Rounds) x10ea (Green) 5-10lb/x5ea way & per x5ea/5s (Green) x8ea x10ea x10ea (Green) 5-10lb/x5ea way & per x5ea/5s (Green) x8ea x10ea x10ea (Green) 5-10lb/x5ea way & per x5ea/5s (Green) x8ea x10ea
leg leg leg leg leg
Standing Ankle Band Single Leg Press 90* Hips opening - banded 1/2 Kneel T-Spine Standing Ankle Band Single Leg Press 90* Hips opening - banded 1/2 Kneel T-Spine Standing Ankle Band Single Leg Press 90* Extension Double Leg Hips opening - banded Ham act wall with Side step to push and Standing Ankle Band Extension SL Hips opening - banded Ham act wall with Side step to push and Standing Ankle Band Extension SL Hips opening - banded Ham act wall with Side step to push and
Mini Band Hip Flexion Barbell Squat Jumps Mini Band Hip Flexion Bar Circuit 1 Mini Band Hip Flexion Mini Band Hip Flexion
4 Mobility Hold knees Rotation w/ Roller 4 Mobility Hold knees Rotation w/ Roller 4 Mobility Hold Loaded knees pilates ball back AB 4 Mobility Hamstrings Hold knees pilates ball back AB 4 Mobility Hamstrings Hold knees pilates ball back AB
x10ea (Purple/Green) 70lb ea side/2x30s Hold x8ea/3s hold (Red) x10ea (Red) x10ea 0lb/x5 (Single Effort) x10ea (Purple/Green) 70lb ea side/2x30s Hold x8ea/3s hold (Red) x10ea (Red) x10ea 45-65lb/x8ea (2 Rounds) x10ea (Purple/Green) 90lb ea/2x30s ea x8ea/3s hold (Red) x10ea (Red) x10ea x10ea (Purple/Green) 90lb ea/2x30s ea x8ea/3s hold (Red) x10ea (Red) x10ea x10ea (Purple/Green) 90lb ea/2x30s ea x8ea/3s hold (Red) x10ea (Red) x10ea

ANKLE KNEE HIP ADD/ABDUCTOR T-SPINE MOVEMENT ANKLE KNEE HIP ADD/ABDUCTOR T-SPINE Cardio ANKLE KNEE HIP ADD/ABDUCTOR T-SPINE MOVEMENT ANKLE KNEE HIP ADD/ABDUCTOR T-SPINE MOVEMENT

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