January 13, 2019 – 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…
January 12, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Shoulder Opener Drill x 60 seconds and then … Two sets of: Shoulder Pass Thrus x 15 reps T-Spine Pulse…
January 11, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Spend 5 minutes mashing your pecs. Two sets of: Side Lying External Rotation x 12 reps per side Prone Extension…
January 10, 2019 – 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…
January 9, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Band Distracted Hamstring Floss x 15 reps per side Forward Legs Swing x 10 reps per leg Lateral Leg Swings…
January 8, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Hold this position for 2 minutes per side and then … Three sets of: Standing Med Ball Throws x 10…
January 7, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: Twisted Cross Pec Stretch x 30 seconds per side Foam Roll Lats x 30 seconds per side…
January 6, 2019 – 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…
January 5, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl +…
January 4, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: Band Distracted Hip Flexor Stretch x 60 seconds per side KB Ankle Pulse x 10 reps per…
January 3, 2019 – 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…
January 2, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: T-Spine Opener on Foam Roller x 3-5 passes Perfect Stretch x 3-5 reps per leg Pec Smash…
January 1, 2019 – Masters Program
Dynamic Mobility, Activation and Warm-Up Four rounds of: 15 seconds of Dumbbell Lateral Raises 15 seconds of Hercules Hold with Thumbs Facing Up Rest 60…
December 31, 2018 – Masters Program
**This week will be a primer week for the new Open Prep Cycle that starts on January 7th. There will be a schedule posted soon…
December 30, 2018 – 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…