Daily. Workout Workout Focus: Bodyweight strength, power, speed, mobility MOBILITY WARM UP. Exercise Descriptions.

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Arabella Lorin Pope
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1 Workout Workout Focus: Bodyweight strength, power, speed, mobility Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles Paint the Fence Hang Loose Shake Forward Leg Swings Lateral Leg Lift Knee Circles Ankle Rolls MOBILITY WARM UP Perform 1 round of every exercise back to back. (See Below) Each Direction Each Direction Each Direction Shakes 5 Reps Each Direction Each Direction

2 Workout MOBILITY WARM UP Pelvic Tilt Stand in a tall neutral stance. Tuck your pelvis under by squeezing your butt and then tuck your pelvis back sticking your butt out. Lateral Pelvic Tilt Stand in a tall neutral stance. Keep a soft bend in both knees and lift one hip up and one down. Bend the knee of the hip that you lift up and connect your hip right to your ribs and alternate sides. Hip Circles Squeeze your butt and tuck your pelvis under, then lift your hip laterally to one side, then tuck back, then lateral lift to other side. Circle your hips around smoothly. Lateral Spine Glide Stack your forearms and shift side to side, gliding your ribs over your hips. Try not to move your hips but section your upper body over your lower body. Spinal Flexion and Extension In a standing position with your pelvis tucked under inhale and open your chest wide, chin to sky, extending your spine. Exhale and tuck your chin to your chest, round your shoulders, flexing your spine. Alternate between flexing and extending your spine. Lateral Spinal Flexion Bend one arm and point it up and lift the other arm and point it down. Reach the hand pointing up, up and over your head in one direction and the hand that is pointing down in the opposite direction. Create as much distance as you can from the fingertips on one hand and the fingertips on the other hand. Reach as far as you can in opposite directions. Alternate sides and reach 10 times in each direction. Neck Juts and Tucks Stick your chin forward and then tuck it back getting long through your spine. Neck Glides Standing in a tall neutral stance, glide your head shoulder to shoulder. Arm Screws Lift your arms out to your side palms up and open. Rotate one palm all the way around, rotating the same side shoulder in its pocket as you look and reach with your other arm in the opposite direction. Shrug the rotating shoulder and roll it up

3 Workout MOBILITY WARM UP Arm Circles Lift both arms ups, one in front and one in the back. Reach as far as you can in opposite directions and then draw big circles with your arms. Keep reaching in opposite directions as you reach through the middle (both arms are horizontal) to help open up your mid back. Circle in both directions, backwards and forwards. Elbow Circles Hold your arms out in front of you, circle your forearms in and then point your thumbs out, try and bring your elbows together as you circle your hands out as wide as you can. Perform 5 circles in one direction and then 5 in the other direction. Paint the Fence Hold your arms out in front of you and then lift your wrist up as high as you can, flexing your wrist, then lower your wrist as low as you can, extending your wrists. Flex and extend your wrist up and down for 5 to 10 reps. Hang Loose Shakes Bend your three middle fingers in, pointing your pinkies and thumbs out. Laterally shake your wrists quickly and loosely. Shake it around for 10 to 20 shakes. Forward Leg Swings Stand tall with a proud chest. Keep your core tight and swing on leg forward and up, kick your leg straight and then swing it back down and bend at the knee when your knee meets your other knee. Kick your butt and repeat. Try not to arch your back and stay as tall as you can. Lateral Leg Life Stand tall and lift one leg up to the side as high as you can. Try not to lean to the opposite side. Press through your rooted foot to stabilize and try not to swing your leg up but lift it with intention. Perform 10 slow and controlled reps on each side. Knee Circles Grab your knees and draw big circles with them. Trail the outside edges of your feet. Draw as big of circles as you can. Perform 5 knee circles in one direction then 5 in the other direction. Ankle Rolls Start in a standing position, turn your feet away from each other at about a 90 degree angle. Pivot on your foot and tuck your toes under and roll your ankle putting only as much pressure as you feel comfortable with. Stretch the ankle as your twist the rest of your body with the pivot and alternate sides slow and steady.

4 Workout MOVEMENT PREP CIRCUIT 3 SETS Scapula Push-Ups Prone Y to Handcuffs Shinbox Switch to Kneeling Hip Flexor Stretch 12 Reps 12 Reps 12 Reps 3 rounds minimal rest in between exercises A1: Scapula Push-Ups x 12 Reps Start in a push up position. Keep a straight line from your heels to your head. Keep your arms straight and perform a scapula push up, retracting your shoulders up towards the ceiling, sinking your chest to the floor. A2: Prone Y to Handcuffs x 12 Reps Lay face down on the ground. Keep your feet touching the ground. Lift your arms up overhead in a Y shape, keep your thumbs rotated up then circle your arms around behind your back, rotating your palms as you cross your midline. Being your hands behind your low back like your in handcuffs and then repeat. Slow and steady reps to loosen up your shoulders. A3: Shinbox Switch to Kneeling Hip Flexor Stretch x 12 Reps A3: Shinbox Switch to Kneeling Hip Flexor Stretch x 12 reps (6 each side) Description: Start sitting on your butt. Bend your legs and with a proud chest, shift your knees to one side. Sit up to your knees, extend your hips and then step forward into a tall kneeling positions with your rear leg. Stretch your quads and hips flexors and then sweep your leg back around and sit back down slow and controlled to your start position. Alternate sides slow and smooth.

5 Workout PRIMARY CIRCUIT Broad Jumps Slow Push-Ups 5 Reps 1 Minute Primary Superset: 6 sets, plenty of rest in between sets for quality reps. Rest 1-2 minutes B1: Broad Jumps x 5 Reps Start in a tall standing position, inhale and hinge at the hips, swing your arms back with your hips and then explosively jump as far you can. Land in a squat, try not to let your knees cave in and keep your shoulders above your hips/back straight. Stand back up and reset your position before every rep. B2: Push-Ups As Slow As You Can x 1 Minute Push Ups as Slow As You Can x 1 minute slow and controlled reps (5 seconds down, 5 seconds up, can focus on negatives down to floor and back up in knees if push ups are too challenging) Start in a push-up position with your palms underneath your shoulders and keep a straight line from your heel to your head. Keep forward pressure on your wrists and pull yourself down into your push up, engaging your lats.

6 Workout SECONDARY CIRCUIT Wide Grip Pull-Ups Push-Up to Yard Sprint 1 Minute 3 Reps Secondary Superset: 6 sets, plenty of rest in between sets for quality reps. Rest 1-2 minutes C1: Wide Grip Pull-Ups x 1 Minute (Slow and controlled reps; 5 seconds down/ 5 seconds up, can also sub in cable lat pulldowns if you can t do pull ups) Grip a pull up bar overhand grip with your hands outside shoulder width apart. Keep your core tight and pull yourself up, chin over the bar. Get a deep squeeze in your lats and try to keep the reps tight and strict. C2: Push-Up to Yard Sprint x 3 Reps Start in a push up position pull yourself down and inhale. Explosively get up as fast you can, exhale and sprint for 10 yards. Keep a forward lean with your torso for 10 yards to accelerate and then stand up, open up your hips and COME TO A SLOW STOP. Rest seconds and repeat for 2 more sprints.

7 Workout FINISHER Squat Sprawl Alt. Side Kick Through 20 Seconds 20 Seconds Finisher: 4 sets, 20 seconds work each exercise, rest 10 seconds in between exercises, D1: Squat Sprawl x 20 Seconds Start standing and squat and place your hand on the floor. Kick your feet back and drop your hips to the floor. Keep your head and chest up, extending your spine. Hop back into your squat position, stand up and repeat. Rest 10 seconds D2: Side Kick Through, Alternating (fast) x 20 seconds Description: Start in a beast position, hands under your shoulders and knee slightly tucked in underneath your belly button line. Lift on hand off the ground and kick your opposite leg through. Pull your elbow up and back and point your toes on the foot that is kicking. Keep your leg off the floor and create as much distance as you can from your elbow to your toes. Pull your leg back through and switch to the other side. Rest 10 seconds and repeat for 4 total sets

8 Workout DECOMPRESSION COOL DOWN Kneeling Forearm Stretch Kneeling Spine Wave Alt. Floor Scorpion Floor Piegon Hold with Spinal Flex. & Ext. 10 Deep Breaths 5 Reps 5 Reps Each Side 5 Reps Each Side Perform 1 round of every exercise back to back Kneeling Forearm Stretch x 10 Deep Breaths Starting on your knees, place your hand under your shoulders. Turn your palms back pointing your fingers towards your knees and walk your hands forward and back trailing your hand from your fingertips to your palm slow and steady. Try to get a deep stretch in the forearms. Kneeling Spine Wave x 5 Reps Start on your knees. Sit your butt back towards your heels, extend your arms out in front of you, extend your spine here, sinking your head, chest and shoulders down towards the floor. Inhale as your in the back position and then exhale and flex your spine as you shift your weight forward and then inhale and drop your hips and lift your chin to the sky, chest up and shoulders back. Move forward and Floor Scorpion, Alternating x 5 Each Side Description: Lay face down and extend both arm out to your sides. Lift one foot up and then step over to your opposite side, bending your knee. Squeeze your butt and lift your knee back, pressing into the outside edge of your foot and reach in the opposite direction with your hand. Take a couple deep breaths in this stretch and then alternate sides slow and steady. Floor Piegon Hold with Spinal Flexion & Extension x 5 Each Side Floor Pigeon Hold with spinal Flexion/Extension x 5 flex/ext each side Description: Bring one shin across your hips and straighten your back leg and untuck your back toes. Hinge at the hips to get a deep stretch in your hip, inhale tuck your pelvis back and extend your spine. Then exhale, flex your spine and tuck your pelvis under. Alternate between flexing and extending your spine while focusing on your breath.

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below)

Daily. Workout MOBILITY WARM UP Exercise Descriptions. (See Below) MOBILITY WARM UP Pelvic Tilt Lateral Pelvic Tilt Hip Circles Lateral Spine Glide Spinal Flexion and Extension Lateral Spinal Flexion Neck Juts and Tucks Neck Glides Arm Screws Arm Circles Elbow Circles