Warm Up – No Breaks, Keep Moving
Hanging Shrugs + Dip Shrugs + Scap Pushups x 2 Rounds of 12 each
5 Min
Pull
Pronate Grip Pullups 2/3 Sets of 10
PLAY TIME: 10 Minutes of
– Explosive Pull Ups OR
– Jump Up & Negatives OR
– Pull Up & Jump
RANGE Matters during Play Time. Get Chest Out & Retract Scap!
15 min
Push
P.Bar Dips (OR Straight Bar Dips) – 3 Sets of 6-8 (Work to 8RM)
Dip to 90 Degrees is enough. Doesn’t have to be very Deep, which allows us to go heavy.
OPTIONAL UPGRADE:
– Weighted Dips
10 Min
Legs
Reverse Lunges 2×10 per leg (Weighted) OR Bulgarian Split Squats
10 Rounds of Ski Jumps. Try Single Legs , Double Legs, Short and wide distances. Experiment away
10 Min
Deep Stretch Sequence
Hamstring Glides or Pyramid Folds
Jefferson Curls / Press <- Hero Drill
(Aim for 3 rounds of Jefferson Curls)
8 Min
Core
Seated Compression Lifts 3 x 10
Seated LSIT Compression Crunch 3 x 10
Minimum Breaks. Keep firing through.
7 Min
Light / Finisher Stretch Sequence
90 / 90 Hip Twist
Seated Figure Four
Down Dog
Cat & Cow
5 Min
