# Full Body Strength - Monday/Wednesday/Friday

Jump Rope · Roller Thoracic Extensions · Lying Thoracic Rotations · Wall/floor Slides · Banded External Rotations · Banded Internal Rotations · Banded Lateral Raises · Banded Face Pulls · Banded Scapula Push Ups · Banded Chest Flyes · Banded Pull-aparts · Banded Straight-arm Pull-downs · Banded Dislocates · Wrist Mobility · Glute Bridge Reaches · Fire Hydrant Circles · Lunge & Reaches · Hip Flexor Leg Curls · Ankle Mobility · Plank · Reverse Plank · Abys Hollow Hold · Arch Body Hold (Prone) · Side Plank · Assisted Frog Stance · Push-Up (Incline) · Incline Row · Push-Up (Incline) · Incline Row · Parallel Squat · Glute Bridge · Parallel Squat · Glute Bridge · Levator Scapula Stretch · Kneeling Shoulder Reach · Breath Extensions · Cat Stretch · Mckenzie Push Ups · Wide Child's Pose · 90:90 Glute Pnf L 5s/5s · 90:90 Internal Rotation L · 90:90 Glute Pnf R 5s/5s · 90:90 Internal Rotation R · Assisted Squat Rocks · Lying Hamstring Pnf 5s/5s · Long Lunge Stretch · Frog Rocks

## Warm Up

- 1 × 3-5min Jump Rope
- 1 × 5 Roller Thoracic Extensions
- 1 × 5 Lying Thoracic Rotations
- 1 × 5 Wall/floor Slides
- 1 × 5 Banded External Rotations
- 1 × 5 Banded Internal Rotations
- 1 × 5 Banded Lateral Raises
- 1 × 5 Banded Face Pulls
- 1 × 5 Banded Scapula Push Ups
- 1 × 5 Banded Chest Flyes
- 1 × 5 Banded Pull-aparts
- 1 × 5 Banded Straight-arm Pull-downs
- 1 × 5 Banded Dislocates
- 1 × 10 Wrist Mobility
- 1 × 5 Glute Bridge Reaches
- 1 × 5 Fire Hydrant Circles
- 1 × 5 Lunge & Reaches
- 1 × 5 Hip Flexor Leg Curls
- 1 × 10 Ankle Mobility
- 1 × 60s Plank
- 1 × 60s Reverse Plank
- 1 × 60s Abys Hollow Hold
- 1 × 60s Arch Body Hold (Prone)
- 1 × 60s Side Plank

## Skill Work

- 1 × 60s Assisted Frog Stance

## Strength Work

- 1 × 5-12 Push-Up (Incline)
- 1 × 5-12 Incline Row
- 1 × 5-12 Push-Up (Incline)
- 1 × 5-12 Incline Row
- 1 × 5-15 Parallel Squat
- 1 × 5-15 Glute Bridge
- 1 × 5-15 Parallel Squat
- 1 × 5-15 Glute Bridge

## Cool Down

- 1 × 30s Levator Scapula Stretch
- 1 × 30s Kneeling Shoulder Reach
- 1 × 5 Breath Extensions
- 1 × 30s Cat Stretch
- 1 × 5 Mckenzie Push Ups
- 1 × 30s Wide Child's Pose
- 1 × 5 90:90 Glute Pnf L 5s/5s
- 1 × 30s 90:90 Internal Rotation L
- 1 × 5 90:90 Glute Pnf R 5s/5s
- 1 × 30s 90:90 Internal Rotation R
- 1 × 10 Assisted Squat Rocks
- 1 × 5 Lying Hamstring Pnf 5s/5s
- 1 × 30s Long Lunge Stretch
- 1 × 10 Frog Rocks