Core & Mobility Warm Up

Horizontal Loading
ULT
Self-Massage: Foam Roll Lat
time 10 sec ea side
Set Time
1 10 sec ea side h:m:s
ULT
Self Massage: Foam Roll Inner Thigh
time 10 sec each side
Set Time
1 10 sec each side h:m:s
ULT
Cat Cow
reps 8
Tempo controlled
Set Reps Tempo
1 8 Controlled
ULT
Bird Dog
reps 3
Hold 10 sec
Set Reps Hold
1 3 10 sec h:m:s

Extend one leg and opposite arm. Hold for 10 sec and compress your core as you expel all the air from your lungs. Do 3 reps on one side, then 3 more reps extending the other arm/leg.

LLT
Kneeling Side Plank
reps 3
Hold 10 sec
Set Reps Hold
1 3 10 sec h:m:s

Hold for 10 sec and compress your core as you expel all the air from your lungs. Do 3 reps on one side, then 3 on the other side.

ULT
Half Kneeling Dorsi Flexion
reps 8
Set Reps
1 8
LAR ULT
Half Kneeling Dorsiflexion Calf Raise
reps 8
Set Reps
1 8
LLT
SL Band Pull Apart
reps 4-6
Hold 3-5 sec
Activation and Stability for the Foot, Hips, and Core
Set Reps Hold
1 4-6 3-5 sec h:m:s

Level 1: square stance with no hinge; just focus on pulling the band apart by squeezing your shoulder blades together.
Level 2: add hinge at the hips, and use your back foot as a kickstand.
Level 3: do the movement while fully balancing on one leg

ULT
Band Up & Over
reps 8-10
Set Reps
1 8-10
LLT
Lateral Band Walk
reps 8-10
Set Reps
1 8-10