SOFT TISSUE + MOBILITY

LOWER BODY

Foam Rolling

  • Glute Smashing x 1 min/side

Hip CARs

  • Seated Internal Rotations x 10/side
  • Hovering Internal/External Rotations x 5/side
  • Runner’s Lunge Sequence (Shortened Version)
  • Standing Hip Circles x 5/dir/side

Glute Activation

  • Quadruped Hip Extensions x 8/side
  • Side-Lying Hip Abductions x 8/side

UPPER BODY

Shoulder CARs

  • Infinity Hovers x 5/side

MOVEMENT

3 Rounds

  • Face-the-Wall Squat x 5
  • SHOP Curl-Up x 5
  • Tuck Jumps x 5

STRENGTH

4 Rounds

  • Goblet Squat x 8
  • Bent-Over “T’s” x 10

3 Rounds

  • Single-Leg RDL x 8/side
  • Chinups x “Quality Set”

3 Rounds

  • Single-Arm Plank x 30 sec/side

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