Day 2 - Mobility & Recovery Flow #1
PHASE 2 - Raw Strength & Power
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17m
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Glute Stretch Left
14. Hamstring Pulses
15. Around The Worlds
Up Next in PHASE 2 - Raw Strength & Power
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P2 - Day 3
RAW STRENGTH & POWER #2
1. Lunge to Floor with Shoulder Press
2. Reverse Grip Chest Press
3. Single DB Deadlifts (leaving Db on the floor)
4. Tripod Heavy Back Rows
5. Cross Body Squats (to opposite side)
6. Seated Floor Shoulder Press
7. Weighted Dead Bugs
⏱ 60 Seconds Rest
Repeat for R...
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Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12... -
P2 - Day 5
RAW STRENGTH & POWER #3
Perform 2 Rounds (60 secs Rest Between Rounds)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lateral ...
