ALT Hip Root with Reach ALT Arm Screws ALT Arm Circles Forward Leg Swings Ankle Rolls MOBILITY WARM UP 10 Reps Each Side 10 Reps Each Arm in Both Directions 10 Reps Each Side 10 Reps Each Side Perform 1 round of every exercise back to back. Alternating Hip Root with Reach Stand tall and sit into one hip, reach your arm out in front of you to help keep a proud chest. Load your hip, feeling a stretch in your butt cheek and then release the tension by standing back up to neutral, tucking your pelvis under and squeeze your butt. Alternate sides. Alternating 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 and over your chest/pec and dip it towards the floor as you reach palm open in the opposite direction. Alternate sides and you can even dip at the knees to help drive the shoulder further to the floor getting deeper into your stretch. Alternating 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. 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. 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.
WARM UP CIRCUIT Prone Y to Handcuff ALT Thoracic Bridge ALT Cossack Squat 10 Reps Perform 3 rounds (Minimal Rest Between) Prone Y to Handcuff 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. Alternating Thoracic Bridge Start by sitting face up, palms behind your back and legs bent. Bridge your hips up keeping them level and reach with one hand across your chest. Reach far and get a deep stretch in your thoracic, all while keeping your hips from rotating. Alternate sides by pulling your arm back in and and sitting your hips close to the floor before switching. Alternating Cossack Squat Start standing with a tall, neutral spine. 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 and alternate sides.
PRIMARY CIRCUIT DBL KB Hike Snatch Bodyweight Chaos Push Ups Jump Rope 5 Reps 10 Reps 200 Skips Perform 4 rounds of this circuit, minimal rest in between exercises but rest 1 to 2 minutes in between every round to ensure quality reps every set. Double Kettlebell Hike Snatch Start with two kettlebells slightly in front of you in the hike position. Pull the kettlebell high and tight underneath your pelvis and then explosive pull them all the way over head, spiraling the kettlebells around your wrist. Try to use your full body power to get the bells up with an emphasis on the posterior. Bodyweight Chaos Push Ups Use 1 or 2 resistance bands and suspend them in between a squat rack. Perform a push up on the bands. Try not to bounce on the bands but really focus on slow and controlled reps. Fight the shaking and instability by engaging your, core, lats, chest and shoulders to keep it steady. Jump Rope Perform skips with a jump rope, preferably a weighted rope.
SECONDARY CIRCUIT DBL KB Hike Clean to Squat ALT Underswitches ALT Skater Jumps 5 Reps 20 Reps (10 Each Direction) 20 Reps (10 Each Direction) 4 rounds, perform both exercises back to back and then take plenty of rest before your next set of squats (1 to 2 minute rest) Double Kettlebell Hike Clean to Squat Start with two kettlebells in the hike position and then pull them high and tight to your pelvis and then clean them into your rack. Keep your wrists flexed. Vertical forearms, wrists stacked over elbows, elbows stacked over hips. Sit deep into a squat with your spine straight and core tight. Alternating Underswitches Start in a quadruped position. Knees a hair off the floor. Step through and go face up. Make sure you step your opposite foot underneath your body and not back and over your leg. Switch your leg with your opposite hand. Pause for a second in your face up position and then go back the same way you came and then alternate sides smoothly. Alternating Skater Jumps Start by sitting laterally into one hip, standing on one leg, keeping a long spine and then explosively jump onto your other leg. Sit into your opposite hip and try to maintain good posture as you jump from side to side.
FINISHER Push Up, DB KB Row, SGL KB Lunge Snatch 3-5 Reps 5 Rounds. Plenty of rest between sets for quality reps. Push Up, Double Kettlebell Row, Single Kettlebell Lunge Snatch Start by performing a push up on the kettlebell. Hope up to your feet and bring the kettlebells in between your heels. Perform a double kettlebell row, elbows tight to your ribs and then place the kettlebells on the ground and lunge snatch a single kettlebell overhead. Make sure you go through the whole flow from pushup to row before alternating sides on the lunge snatch.
DECOMPRESSION COOL DOWN Lateral Spine Roll ALT Needle Arm Thread Shinbox Switch to Twist 5 Reps Each Direction Perform 1 round of each exercise with minimal rest between sets. Lateral Spine Roll 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. Alternating Needle Arm Thread Starting on your knees, draw one elbow up and back as you inhale and then reach through with that arm and needle under your armpit, stacking your shoulders. Exhale and twist deeper into your stretch. Alternate sides by coming back up and drawing your opposite elbow up towards the sky with your next inhale. Try to coordinate one breath with one rep. Floor Scorpion Start in a shinbox position and then shift your knees to one side. Twist your torso towards the direction you shifted as if you are performing a push up over the top of your thigh. Alternate sides slow and steady.