December 5, 2023 – Masters Program
Primary Training Session Mobility Spend 3-5 minutes in Banded Scarecrow Activation Three sets of: 100 Foot Single Arm Overhead Carry (each arm) Windmills x 5…
December 4, 2023 – Masters Program
Primary Training Session Mobility Partner T-Spine Stretch x 15 seconds followed by … Band Distracted Pec Stretch x 45 seconds per arm 60 Seconds T-Spine…
December 2, 2023 – Masters Program
Mobility One-Two sets: Band Assisted Lat Stretch x 45 seconds per side Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while…
December 1, 2023 – Masters Program
Mobility Spend 2 minutes working on your psoas Band Assisted Ankle Pulse x 30 seconds each side Activation One-Two sets: Active Pigeon x 30-45 seconds…
November 30, 2023 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
November 29, 2023 – Masters Program
Mobility, Activation & Warm-Up Band Assisted Pec Stretch x 30 seconds per side Light Dumbbell Series: Bicep Openers x 5 reps Bicep Curl + Press…
November 28, 2023 – Masters Program
Warm-Up Two rounds of: 200 Meter Jog 100 Foot Single Arm Overhead Carry (each arm) 20 Banded Face Pulls 30 Second Ring Hang 40 Plank…
November 27, 2023 – Masters Program
Mobility One-Two sets of: 30 seconds Pec Smash Per side 30 seconds T-Spine Pulse on Bench Activation Two sets of: Prone Incline Y’s, T’s, W’s…
November 25, 2023 – Masters Program
Mobility Accumulate 90 seconds in this position, moving around to increase ankle mobility and t-spine mobility Foam Roll Lats x 60 seconds per side Foam…
November 24, 2023 – Masters Program
Mobility Banded Perfect Stretch x 45 seconds per side IT Band Stretch x 45 seconds per side Activation Two sets of: Single Arm Cuban Press…
November 23, 2023 – Masters Program
Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following: 1…
November 22, 2023 – Masters Program
Mobility Band Distracted Hip Flexor Stretch x 60 seconds per side Floor Slides x 10 reps (slow and controlled) Wrist Stretch of Choice x 60…
November 21, 2023 – Masters Program
Mobility, Activation & Warm-Up Three sets of: 1-2 Minutes Assault or Echo Bike @ 50-60% effort 30 Second Single Arm Overhead Hold each arm 30…
November 20, 2023 – Masters Program
Mobility Partner T-Spine Stretch x 15 seconds followed by … Band Distracted Pec Stretch x 45 seconds per arm 60 Seconds T-Spine Mash & Hold…
November 18, 2023 – Masters Program
Mobility One-Two sets: Band Assisted Lat Stretch x 45 seconds per side Banded Perfect Stretch x 45 seconds per side (add some t-spine rotations while…