October 15, 2018 – Masters Program
**Transition Week** Hey everyone! I just want to give major congrats to everyone on this past cycle! Lots of new PRs and I am seeing…
October 14, 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…
October 13, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up 10-15 minutes of mobility, including, but not limited to… Banded Pec Stretch T-Spine Opener Banded Lat Stretch Band Assisted Anterior…
October 12, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Accumulate 60 seconds in the bottom of the squat using a band for assistance Banded Perfect Stretch x 60 seconds…
October 11, 2018 – 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…
October 10, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: Wall Bridge x 30 seconds Lat and Hip Flexor Combo Stretch x 30 seconds per side and…
October 9, 2018 – Masters Program
Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y…
October 8, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Front Rack Partner Assisted Rack Stretch x 3 pulses per side Two sets of: Band Distracted Hip Flexor Stretch x…
October 7, 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…
October 6, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right)…
October 5, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Spend 5-8 minutes rolling out your Quads and IT Bands and then … Two sets of: Bird Dogs x 8-10…
October 4, 2018 – 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…
October 3, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Grab a partner and do the partner t-spine stretch and then … Prone PVC Pipe Pass Thrus x 10 reps…
October 2, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Two sets of: Band Distracted Pec Stretch x 60 seconds per side T-Spine Pulse x 30 seconds and then ……
October 1, 2018 – Masters Program
Dynamic Mobility, Activation and Warm-Up Band Distracted Hip Flexor Stretch x 60 seconds per side Butterfly Pulse x 30 seconds Cat/Cows x 10 reps and…