Day 1

Day 2

Activation Warmup - Day 1

Hip Circles (2 x 5 each leg)

• Hands under shoulders
• All motion coming from the hip, no leaning with arms

Down Dog Toe Touches (2 x 8 each foot)

Side Plank (2 x 15 seconds each side)

Prone W's (2 x 10)

• Focus on pinching/engaging muscles between shoulder blades together

Activation Warmup - Day 2

Glute Kickback - Squeeze glute/butt (2 x 12 each)

Prone Alternate Bird Dog (2 x 8 each)

Yoga Push Up (2 x 5)

Kneeling T Spine Mobility - Point elbow to ceiling (2 x 6 each)

Exercises - Day 1

Drop Split Squat Pause (3 x 3 each leg)

Hold for 2 seconds on split squat - bottom of movement

• Focus on keeping front knee behind the front toe

(PAIR WITH)

Altitude Drop Eccentric(ECC) Squat (3 x 5)

18" Box, Controlled Squat Down - STEP OFF FRONT OF BOX

• Land quietly on both feet at the same time
• Land with slight bend in knees and waist
• Focus on knees tracking over toes when bent

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Back Squat (Warm Up x8, Warm Up x5, x 12, x 12)

• Tuck tail bone underneath the spine
• Engage core(squeeze butt, stomach, and back) through whole lift
• Deep breath
• Hinge at hips and knees
• Knees go slightly forward, but stay behind toes
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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Small Incline Dumbbell Bench (Warm Up x8, Warm Up x5, x 15, x 15)

Rest 60 seconds between sets

• Start with weight above shoulders
• Bring weight down to tap inside of shoulder(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale

(PAIR WITH)

Dumbbell Row (2x12)

• Trunk aligned parallel to floor
• Foot on floor on the same side as the arm performing the row
• Pull dumbbell towards the ribs, slightly brush side with elbow
• Lower dumbbell in controlled manner in the same path as pull

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Kneeling Single Arm Dumbbell Shoulder Press (2 x 12 each arm)

• Start with dumbbell at shoulder
• Press weight above the shoulder(exhale during movement)
• Bring weight down to starting postiong(Inhale during movement)
• Focus on not leaning to one side or another

(PAIR WITH)

Cuban Press (2 x 10)

USE LIGHT WEIGHT(2.5-10 POUNDS)

• Keep core engaged(squeeze butt, stomach, and back) through whole lift

(PAIR WITH)

Kneeling Ankle Rocker (2 x 12 each ankle)

• Focus on keeping the knee in line with the foot
• Slowly lean forward to reduce the angle of the ankle joint
• Go as far as possible and return to starting position.

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Dumbbell Split Squat (2 x 12 each leg)

Hold one dumbbell in contralateral(same leg, same hand) hand

• Knee tracks over toes, and does not go past toe
• Keep core engaged(squeeze butt, stomach, and back) through whole lift

(PAIR WITH)

Dumbbell Skull Crusher (2x12)

• Focus on keep elbows directly above shoulders
• Emphasis on the triceps

(PAIR WITH)

Hip Flips (2 x 12 Total)

• Focus on keeping upper body as still has possible
• Emphasis on hip flexibility

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Gobblet Carry (1 x 50 yards)

• Focus on keeping upper body as still as possible - No swaying from side to side.

Exercises - Day 2

Drop Squat Pause (2x8)

• Focus on moving as fast as possible while keeping good form
• Keep back straight(neutral)

(PAIR WITH)

Split Squat Iso (2 x 30 seconds each)

• 30 second hold
• Back knee 2-3 off floor
• Focus on keeping front knee behind the front toe

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Deadlift (Warmups x 8, Warmups x 5, x 10, x 10)

+Additional Deadlift Instructions

Rest 60 seconds between sets

• Barbell over mid-foot
• Hands outside of legs
• Bring shins to the barbell
• Squeeze chest out/up(Straight arms) - Straightens back
• Drag barbell up your body
• Engage core(squeeze butt, stomach, and back) through whole lift

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Bench (Warmups x 8, Warmups x 5, x 12, x 12)

Rest 60 seconds between sets

• Start with weight above chest
• Bring weight down to tap your chest(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale

(PAIR WITH)

Prone Y Iso (2 x 15 seconds)

• Focus on pinching/engaging muscles between shoulder blades

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Chin Up Eccentric(ECC) (2 x 4 - 5 seconds eccentric)

• 6 second hold with chin above the bar
• 5 seconds count going down
• Focus on pinching/engaging muscles between shoulder blades together

(PAIR WITH)

Dumbbell Step Ups (2 x 10 each leg)

Hold one dumbbell in contralateral(same leg, same hand) hand

• Knee is at 90 degrees when stepping on box
• Weight can be by side
• Keep core engaged(squeeze butt, stomach, and back) through whole time
• Focus on keeping spine perpendicular to ground
• Focus on driving opposite knee above waist

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Dumbbell Bulgarian Split Squat (2 x 10 each leg)

• Front foot barely in front of body
• Keep squatted knee behind toes
• Focus on going straight down with bent knee

(PAIR WITH)

Side Raise (2 x 12)

• Use weight you can efficiently move
• Control the weight all the way up and all the way down
• Focus on pinching/engaging muscles between shoulder blades together

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Single Leg Plank (1 x 30 seconds each leg)

• Keep core engaged(squeeze butt, stomach, and back) through whole time

Pull Up Hang (1 x 30 seconds)

• Underhand grip
• Keep chin above bar for 30 seconds or as long as you can
• Focus on pinching/engaging muscles between shoulder blades together

Prone Hip External Rotation Stretch (1 x 15 seconds each leg)

• Try to get flexed leg at 90 degrees from upper leg to lower leg
• Focus on leaning over the middle of the lower leg

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Feet elevated Belly Breath (1 x 2 minutes)

• Inhale slowly through nose so your stomach expands
• Exhale through pursed(duck face) lips so stomach falls back to spine
• Chest remains still
• Focus on moving your stomach up and down without moving your chest

Day 3

Activation Warmup

Reverse Lunge (2 x 10 each leg)

• Front knee does not move side to side or front to back.

3 way Toe Touch (2 x 4 each foot)

• Touch out to the side, 45 degree angle, behind
• Focus on keeping back straight(neutral) through entire movement

Laying T Spine Mobility (2 x 5 each side)

• Exhale during the T to get both hands on floor

Ham Touch with Reach (2 x 10 each side)

• Control the movement the entire time
• Don't let back foot touch the ground

Exercises

Glute Lift Isolation (2 x 30 seconds)

• Keep core engaged(squeeze butt, stomach, and back) through whole time

(PAIR WITH)

Technique Squat Jumps (2 x 6)

• Keep core engaged(squeeze butt, stomach, and back) through whole time
• Feet shoulder width or a bit wider
• Knees track over toes(Knees do NOT move toward middle of body)
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

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Alternating Dumbbell Bench (Warm Up x 5 each, x 9 each, x 9 each)

Both start at top

• Keep core engaged(squeeze butt, stomach, and back) through whole time
• Bring weight down to tap inside of shoulder(inhale during movement)
• Press weight up to starting position(exhale during movement)
• Focus on the inhale and exhale

(PAIR WITH)

Bent Over Row with Pause (2 x 12)

• Pause at top of row
• Keep core engaged(squeeze butt, stomach, and back) through whole time
• Focus on back being almost parallel with ground

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Goblet Squat - Tempo (Warm Up x10, Warm Up x8, x10, x10)

2 sec to reach bottom of squat(Eccentric) & 2 secs to reach top of squat(Concentric)

• Hold weight on upper chest(if using weight)
• Feet shoulder width or a bit wider
• Knees track over toes(Knees do NOT move toward middle of body)
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)

(PAIR WITH)

Prone Hip Flex Lift Iso (2 x 20 seconds each)

Toe on Bench

• Keep core engaged(squeeze butt, stomach, and back) through whole time

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Piston Squat (2 x 10 each leg)

Body Weight

• Knees track over toes(Knees do NOT move toward middle of body)
• Focus on Back Straight, Chin level
• Focus on Butt sinking below knees(90 degrees of more)
• Keep core engaged(squeeze butt, stomach, and back) through whole time

(PAIR WITH)

Rear Delt (2x12)

• Control the weight through movement
• Keep core engaged(squeeze butt, stomach, and back) through whole time
• Focus on back being almost parallel with ground
• Focus on pinching/engaging muscles between shoulder blades together

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Bar Elevated Rack Push Up (2x10)

• Engage core(squeeze butt, stomach, and back) through whole lift

(PAIR WITH)

Hammer Curl to Press (2x12)

• Keep elbows in front of hips
• Keep core engaged(squeeze butt, stomach, and back) through whole time

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Suitcase Carry (1 x 50 yards each)

1 HAND ONLY - DO BOTH SIDES

• Focus on keeping spine perpendicular to ground
• Keep core engaged(squeeze butt, stomach, and back) through whole time

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4 way Neck Iso (1 x 15 seconds each way)