Upper Body Strength and Low Body Flex
Warm-Up
General Mobilization 10 reps of each in each direction
2 Rounds of:
1 Bear Walks (forward & back) 15-20 steps
5 per side Single Leg Anterior Chain Stretch
5 per side Figure 8 (feet together & apart)
Preparation
2 Rounds of:
5 per side Lizard stretch
10 Swimmers
Low Body Flex
1-2 Rounds of:
1 sets Shifting Frog Routine
60 seconds Pancake Stretch
Back and Shoulders
*move up in weight each round as reps decrease
5 per side Half Get Ups (level 1) or Turkish Get Ups (level 2) + 10 per side Bent Over Rows
4 TGU per side – 8 per side Bent Over Rows
3 TGU per side – 6 per side Bent Over Rows
2 TGU per side – 4 per side Bent Over Rows
1 TGU per side – 2 per side Bent Over Rows