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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