Circuit 1 – Ethan

Circuit x 2
ULT
Assisted Hip Airplanes
reps 5 per side assisted, 2-3 unassisted
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 5 per side assisted, 2-3 unassisted Controlled 20-30s (h:m:s)
2 5 per side assisted, 2-3 unassisted Controlled 20-30s (h:m:s)
ULT
Bicycle Crunch
reps 16 total reps, pause 3 seconds each rep
weight_lbs Yellow band
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 16 total reps, pause 3 seconds each rep Yellow Band lbs Controlled 20-30s (h:m:s)
2 16 total reps, pause 3 seconds each rep Yellow Band lbs Controlled 20-30s (h:m:s)

PUT YELLOW BAND AROUND TOES

ULT
Adductor/Leg Oblique Activation Drill
reps 5 breaths
Hold
Rest 20-30s
Set Reps Hold Rest
1 5 breaths h:m:s 20-30s (h:m:s)
2 5 breaths h:m:s 20-30s (h:m:s)

This is combining everything we did. So engage the block, lift hips, reach arm up and then take your breaths in that position. 4 seconds in 6 seconds out. FILL that right side abdomen with air

LLT
Push up banded knee tucks
reps 20 reps
weight_lbs Green band
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 20 reps Green Band lbs Controlled 20-30s (h:m:s)
2 20 reps Green Band lbs Controlled 20-30s (h:m:s)

NO PUSH UP JUST KNEE TUCKS

ULT
Straight Arm Side Plank w/Knee Drive
time 30 s
Hold
Rest 20-30s
Set Time Hold Rest
1 30 s h:m:s h:m:s 20-30s (h:m:s)
2 30 s h:m:s h:m:s 20-30s (h:m:s)

Can be on your forearm if needed like we did in session

LMT
Loaded Turkish Get Up
reps 2 per side
weight_lbs 26
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 2 per side 26 lbs Controlled 20-30s (h:m:s)
2 2 per side 26 lbs Controlled 20-30s (h:m:s)

Utilize the new video I sent you over text

Also feel free to do a bunch of just the sweep throughs to half kneeling to drill that pattern too

UMT
Crawl with Turn
reps 45 seconds
Tempo controlled
Rest 20-30s
Set Reps Tempo Rest
1 45 seconds Controlled 20-30s (h:m:s)
2 45 seconds Controlled 20-30s (h:m:s)

Keep the hips level, dont let them twist!

ULT
Single leg calf raise
reps 25 per leg
weight_lbs hold your 26 lb in one arm
Tempo controlled
Rest 20-30s
Set Reps Weight Tempo Rest
1 25 per leg Hold Your 26 Lb In One Arm lbs Controlled 20-30s (h:m:s)
2 25 per leg Hold Your 26 Lb In One Arm lbs Controlled 20-30s (h:m:s)

*****Do these on a stair so that your ankle can go below your toes to get full range of the calf muscle*****