March 3, 2020 – Masters Program
Mobility, Activation and Warm-Up Two sets of: Tricep Stretch x 30 seconds per arm 30 seconds Foam Roll Lats (right) 30 seconds Foam Roll Lats…
March 2, 2020 – Masters Program
Mobility, Activation and Warm-Up Partner T-Spine Stretch on Pull-Up Bar x 15-20 seconds Band Distracted Elevated Ankle Pulse x 30 seconds per ankle Squat Rocks…
March 1, 2020 – Masters Program
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and…
February 29, 2020 – Masters Program
Mobility, Activation and Warm-Up Banded Hamstring Pulse x 30 seconds per side Bird Dogs x 10 reps per side Followed by … Two sets of:…
February 28, 2020 – Masters Program
Mobility, Activation and Warm-Up T-Spine Opener per Julien and then … Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows…
February 27, 2020 – 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…
February 26, 2020 – Masters Program
Mobility, Activation and Warm-Up Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x…
February 25, 2020 – Masters Program
Mobility, Activation and Warm-Up Over the Shoulder Barbell Stretch x 30 seconds per side T-Spine Hold on Foam Roller x 60 seconds followed by ……
February 24, 2020 – Masters Program
Mobility, Activation and Warm-Up Assault Bike x 2 minutes @ easy pace 2 Minutes Band Assisted Scarecrow Assault Bike x 2 minutes @ easy pace…
February 23, 2020 – Masters Program
Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills and…
February 22, 2020 – Masters Program
Mobility, Activation and Warm-Up 5 minutes of low-intensity Assault Bike or Jogging @ 70% and then … Dynamic Range of Motion Series Inchworm Walk +…
February 21, 2020 – Masters Program
Mobility, Activation and Warm-Up T-Spine Opener per Julien and then … Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows…
February 20, 2020 – 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…
February 19, 2020 – Masters Program
Mobility, Activation & Warm-Up Glute Activation Warm-Up (Vandyke Strength Protocol – 13 minutes) Banded Dead Bug Iso Hold x 2 minutes Banded Clamshell Hold x…
February 18, 2020 – Masters Program
Mobility, Activation and Warm-Up Spend 5-8 minutes rolling out your lats, pecs and around the scapula. Band Distracted Lat Stretch x 30 seconds per side…