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 Paint the Fence Hang Loose Shake Forward Leg Swings Lateral Leg Lift Knee Circles Ankle Rolls Each Direction Each Direction Each Direction 5-10-20 Shakes 5 Reps Each Direction Each Direction Perform 1 round of every exercise back to back. (See Below)
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
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.
MOVEMENT PREP CIRCUIT 3 SETS Alt. Halo to Lateral Lunge Loaded Beast to Spinewave to Mountain Climber & Twist 6 Reps Each SIde 6 Reps Each SIde 3 rounds minimal rest in between exercises A1: Halo Alternating Lateral Lunge - 6 Reps Each Side Start standing with a tall, neutral spine, holding the kettlebell upside down by the horns. Then rotate the kettlebell around your head from shoulder to shoulder, going deep behind the navel of your neck. Keep your core tight, step out with one foot to the side. Sit your hips down to your heel with your opposite leg fully extended. Keep a good posture as you sit and then come back up to feet close together. Then step back to standing and alternate sides. A2: Loaded Beast to Spine Wave to Mountain Climber & Twist - 6 Reps Each Side Start in a loaded beast position. Sit your hips back towards your heels and actively press with your palms, extend your arms and sink your head and chest to the floor. Lift your hips up as high as you can. And flex your spine as you shift forward. Then step one foot forward outside your same side palm. Elevate your hand off the floor and reach for the sky, twisting your torso. Open your chest wide by
PRIMARY CIRCUIT Barbell Back Squat Scapula Pull Ups Shinbox Switch With Extension 8-12 Reps 8-12 Reps 10-12 Reps 5 rounds, perform both exercises back to back and then take plenty of rest before your next set of squats (1 to 2 minute rest) B1: Bar Bell Back Squat x 8-12 Reps Using a barbell pull yourself under the bar and take a big deep breath before you unrack the weight, brace your core. Engage your lats and unrack the weight. Keep a strong brace and come into a stance with your feet hip width apart. Breath through your brace and try and sit your straight down in between your heels. Think about spreading the floor with your feet and press into the outside edges of your feet. Keep your knees out and prevent them from caving in. Come down to at least parallel to the floor-hips in line with knees-and then explode back up to a full hip extended position at the top. I like to make sure I keep my elbows under the bar and lead with my shoulders to stand up. B2: Scapula Pull Ups x 8 to 12 Reps Use a pull up bar and hang overhand grip. Keep a tight core, think hollow body, and elevate your shoulders as far out of their pockets as you can and then pull them back into their pockets keeping your arms straight. Engage your scaps, lats, and core. Elevate and depress your shoulders repeatedly. B3: Shinbox Switch With Extension x 10 to 12 reps Start sitting down. Bend your legs and bring your heels close to your butt. Keep your spine as straight as you can and sit your knees over to one side, do your best not to shift your feet around. Lay both knees on the floor. Thrust your hips up coming up to your knees squeezing your core and butt. Slowly sit back down control. Alternate sides.
SECONDARY CIRCUIT Heavy Kettlebell Swings Alt. Explosive Step Up Ring Push Ups 15-20 Reps 10-15 Reps 5 rounds with minimal rest in between sets C1: Heavy Kettlebell Swing x 15 to 20 Reps Start with the kettlebell in the hike position. Keep a strong hip width wide base with your feet. Brace your core and keep a long spine from your hips to your head. Pack your shoulders by engaging your lats and then explosively pull the kettlebell high and tight right underneath your crotch and then powerfully extend your hips to swing the weight up. Swing the weight up to about shoulder height but be sure not to muscle it up with your arms but use your legs to propel it up. Let it float at the top and stay tall as it fall back down underneath your hips. Once the bell is about to hit you in the pelvis, hinge at the hips and give the kettlebell some back swing and repeat. Finish by hiking the kettlebell back to the start position, avoiding any slack in your spine. C2: Explosive Step Up, Alternating x Using a stool or other elevated surface, place on foot on the stool. Arms back to load and then explosively jump up as high as you can foot leaving the stool. Switch feet at the top of the rep. Reset your structure before every rep. 1 rep at a time with max effort. C3: Ring Push Ups x 10-15 Reps Perform a push on a suspension trainer or rings by pulling yourself down, actively engaging your lats. Keep your elbows at about a 45 degree from your side on the way down and then push up. At the top of the rep try to bring your hands together to get a deeper chest squeeze. You can even try to turn your thumbs out and bring your pinkies together.
FINISHER Double KB Hanging Reverse Lunges Double KB High Hinge Deadlift Hanging Leg Rasie 20 Reps 4 sets, 20 seconds each exercise with 10 seconds rest between every exercise E1: Double Kettlebell Hanging Reverse Lunge (Heavy) x 20 Reps Start with two kettlebells in the hike position. Bend over by hinging at the hips. Keep a tight core and long spine. Tilt the kettlebells and point the handles to your hips. Explosively pull the kettlebell tight underneath your pelvis then explosively thrust your hips forward and pull the kettlebells all the way overhead. Be careful not to overextend your back at the top of the rep. Pull the kettlebell back down into your rack with control and then hike them back down into the start position before repeating. This is a powerful full body movement. Really try to use your legs to get the weight, Think about jumping under the weight. E2: Double Kettlebell High Hinge Deadlift (Heavy) x Description: Use two kettlebells. Start tall with your chest proud. Bend at the hips, keeping your knees soft and mindfully load and stretch your hamstrings. Sit back into your posterior and load and then release the tension by standing tall with a powerful hip lockout at the top. Try not overextend your back at the top of the rep. Keep your ribs down with your core tight. E3: Hanging Leg Raise x Using a pull up bar hang with overhand grip. Keep your legs straight and lift your legs up to at least hip height, swing them down and squeeze your butt in between every rep to help you fight the momentum. You can go higher, toes to bar, up to you. Just focus on getting a good squeeze.
DECOMPRESSION COOL DOWN Lateral Spine Roll Kneeling Spine Wave Alt. Floor Scorpion 5 Each Direction 5 Reps Each Side 5 Reps Each Side Perform 1 round of every exercise back to back Lateral Spine Roll - 5 Reps Each Direction Starts by folding at the hips. Let your head hang and keep a soft bend in the knees. Lean your spine to one side and shift your weight to the opposite hip. Use your inside arm to press against the inside of your leg and turn you opposite elbow to the sky. Try to get a deep stretch in your low back and then turn back down to the floor and hang your head and alternate sides. Kneeling Spine Wave - 5 Reps Each Side 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 back waving through your spine. Keep your arms straight throughout the whole set. Alternating Floor Scorpion - 5 Reps Each Side 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.