May 17
Sunday, May 17, 2015 Prehab: Gristle/Groiners/Samson stretch Super rack stretch, 30 seconds each Ankle/Wrist mobility, 1-2 minutes Lat activations, 10 each position Warm-up: Jog 200 meters 5 Burpees 10 Ring
May 16
Saturday, May 16, 2015 Prehab: Theraband routine Lat activations, 10 each position Bottom of squat, 2 minutes 10 Wall extensions Warm-up: Row 500 meters 10 Wall squats 10 Tuck ups
May 15
Friday, May 15, 2015 Prehab: Theraband routine Overhead band distraction, 1 minute each 10 Scapula Push ups Downdog ankle stretch, 20x Groiners, 30 seconds each Bird dogs, 10 each Warm-up:
May 14
Thursday, May 14, 2015 Prehab: Wrist mobility, 1 minute Bird dogs, 10 each Downdog ankle stretch, 20x Groiners, 30 seconds each Calf raises, 20x Warm-up: Jog 400 meters 5 Burpees
May 13
Wednesday, May 13, 2015 Prehab/Warm-up: Posterior chain flossing, 1 minute each Super rack stretch, 30 seconds each Lat activations, 10 each variation Fire Hydrants, 10 each direction 10-20 PVC Dislocates
May 12
Tuesday, May 12, 2015 Prehab: Super rack stretch, 30 seconds each Posterior chain flossing, 30 seconds each 10 Wall squats Samson stretch, 30 seconds each Warm-up: Jog 400 meters 10
May 11
Monday, May 11, 2015 This is the first week of our 2 week transition phase. We will be starting a new 8 week cycle in 2 weeks! Be sure to
May 10
Sunday, May 10, 2015 Prehab: Theraband routine Fire Hydrants, 10 each direction 10 Lat Activations 10 Scapula Push ups Samson stretch, 30 seconds each Ankle mobility, 1 minute Warm-up: 2
May 9
Saturday, May 9, 2015 Prehab: Monster walks, 10 each direction 10 Banded squats Super rack stretch, 30 seconds each Fire Hydrants, 10 each direction :30 second handstand or plank hold
May 8
Friday, May 8, 2015 Prehab: Bottom of squat, 2 minutes 15 Scapula Push ups Downdog ankle stretch, 20x 10 PVC Dislocates 10 PVC Good Mornings 10 PVC Overhead squats Warm-up:
