# MSN Phase I

## Strength I

Active Hang · Elevated Calf Raise · Active Hang · Elevated Calf Raise · Active Hang · Chin Up Half Hold · Push-Up · Row · Chin Up Half Hold · Push-Up · Row · Chin Up Half Hold · Push-Up · Row · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Split Squat (Bulgarian) · Deadlift (Single-Leg Romanian) · Hanging Leg Raise · Shoulder Prehab Routine · Hanging Leg Raise · Shoulder Prehab Routine · Hanging Leg Raise

### Strength I

- 1 × 10-30s Active Hang
- 1 × 7-10 Elevated Calf Raise
- 1 × 10-30s Active Hang
- 1 × 7-10 Elevated Calf Raise
- 1 × 10-30s Active Hang
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 3-5s Chin Up Half Hold
- 1 × 5-10 Push-Up
- 1 × 5-10 Row - Other
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-10 Split Squat (Bulgarian)
- 1 × 5-10 Deadlift (Single-Leg Romanian)
- 1 × 5-8 Hanging Leg Raise
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-8 Hanging Leg Raise
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-8 Hanging Leg Raise


## Strength II

Wed

### Strength II

- 1 × 5-10 Scapular Pushup
- 1 × 5-10 Squat Calf Raise
- 1 × 5-10 Scapular Pushup
- 1 × 5-10 Squat Calf Raise
- 1 × 5-10 Scapular Pushup
- 1 × 5-10 Squat Calf Raise
- 1 × 5-10 Cossack Squat
- 1 × 5-10 Hamstring Curl
- 1 × 5-10 Cossack Squat
- 1 × 5-10 Hamstring Curl
- 1 × 5-10 Cossack Squat
- 1 × 5-10 Hamstring Curl
- 1 × 20-60s Handstand (Freestanding)
- 1 × 10-20s L-Sit Hold
- 1 × 20-60s Handstand (Freestanding)
- 1 × 10-20s L-Sit Hold
- 1 × 20-60s Handstand (Freestanding)
- 1 × 10-20s L-Sit Hold
- 1 × 5-10 Squat Jump
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-10 Squat Jump
- 1 × 2-3 Shoulder Prehab Routine
- 1 × 5-10 Squat Jump


## Mobility

Tue, Thu

### Mobility

- 1 × 60-90s Wall Quad Stretch
- 1 × 30-60s Dead Hang
- 1 × 60-90s Wall Quad Stretch
- 1 × 30-60s Dead Hang
- 1 × 60-90s Wall Quad Stretch
- 1 × 30-60s Dead Hang
- 1 × 45-60s Pigeon Stretch
- 1 × 10-15 90/90 Internal Rotation Lifts 1-2 Sec Hold/contraction
- 1 × 45-60s Pigeon Stretch
- 1 × 10-15 90/90 Internal Rotation Lifts 1-2 Sec Hold/contraction
- 1 × 45-60s Pigeon Stretch
- 1 × 10-15 90/90 Internal Rotation Lifts 1-2 Sec Hold/contraction
- 1 × 8-10 Crab Press 10 Sec Holds
- 1 × 60-90s Kneeling Hamstring Stretch
- 1 × 8-10 Crab Press 10 Sec Holds
- 1 × 60-90s Kneeling Hamstring Stretch
- 1 × 8-10 Crab Press 10 Sec Holds
- 1 × 60-90s Kneeling Hamstring Stretch