Day 1

Upper Body Strength and Low Body Flex (Pancake and TGU)

Warm-Up

General Mobilization

2 Rounds of:

Bear Walk in Flexion (forward & back) 15-20 steps

5 per side Diagonal Stretch

5 per side Figure 8 (feet together & apart)

Preparation

2 Rounds of:

5 per side Lizard Stretch

5 Monk Sit-Ups

10 Swimmers

Low Body Flex

1-2 Rounds of:

60 sec Shifting Frog Routine

60 sec Straddle Stretch Routine

60 sec Pancake Stretch

Back and Shoulders

Half Turkish Get Up (level 1) or Turkish Get Up (level 2)

5 per side – 50 two-hand swings

4 per side – 40 two-hand swings

3 per side – 30 two-hand swings

2 per side – 20 two hand swings

1 per side – 10 two hand swings

*move up in weight as reps decrease

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