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Warm Up/ Prehab Fri and Sat

Friday and Sunday

Friday and Sunday

Warmup/ Prehab

5-8 mins

45-60 s

Worlds Greatest Stretch L

30-45 s

Worlds Greatest Stretch R

30-45 s

Asian Squat Rocks Side To Side

30-45 s

Asian Squat Rocks Front To Back

30-45 s

Half Kneeling Thoracic Rotations

45-60 s

45-60 s

Working Sets

Weighted Prone Circles

10-15 reps

Rest 60 seconds

Weighted Prone Circles

10-15 reps

Rest 60 seconds

Weighted Prone Circles

10-15 reps

Rest 60 seconds

Hip Adductions

Banded Hip Adductions

10-15 reps

Rest 60 seconds

Banded Hip Adductions

10-15 reps

Rest 60 seconds

Dead Hangs

45-60 s

Rest 20 seconds

45-60 s

Cool Down

5-8 mins