Testosterone Booster Day 1

Circuit x 1
Rub and Scrub Pelvis
time 3 mins
Set Time
1 3 mins h:m:s

FLUID DYNAMIC - Intended to be used to move fluid (blood, lymph, water) in order to set the right internal body conditions to optimize tissue behaviors. Use these strategies as part of an effective warm-up, or as part of a structured recovery day.

LAR ULT
Prone Push Back Squat
reps 8
Perform the exercise off of a small bench or chair if you can't get to the ground.
Set Reps
1 8

MOBILITY - Used to foster and maintain space in the body’s segments

LLT
ViPR PRO Pre Position Triplane Foot Reaches
reps 9
Set Reps
1 9

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LMT
DB Multi-planar Lunge with Reaches
reps 9
Set Reps
1 9

MOBILITY - Used to foster and maintain space in the body’s segments

LMT
Dual Mini Band Side Shuffle
reps 10
Set Reps
1 10

SMUR - Intended to up-regulate small motor units to help joints with stability and proper motions

LLT
Shoulder Activation: 1-Arm Band Resisted Ward Walk
reps 6
Set Reps
1 6

EXCITATION - Intended to both up and down regulate motor units quickly to activate the system for proper joint and body motions

UMT
Eye Tracking Rotational Jump
reps 6
Set Reps
1 6

STIMULATION - Intended to stimulate sensory-motor responses

LLT
DB Squat to Curl to Press
reps 10
0
Rest 45s
Set Reps Rest
1 10 45s (h:m:s)
LLT
Cable Row
reps 10
Rest 45s
Set Reps Rest
1 10 45s (h:m:s)
LLT
BB 3:2:1 Hip Hinge
reps 10
Rest 45s
Set Reps Rest
1 10 45s (h:m:s)
UMT
Kneeling Rotational Get Up
reps 10
0
Rest 90s
Set Reps Rest
1 10 90s (h:m:s)
LAR
Self-Massage: Lower Leg
reps 10
"How-to" on Self-Massage for the Lower Leg
Set Reps
1 10
LAR
Self-Massage: Quadriceps
reps 10
"How-to" self-massage for the Quads
Set Reps
1 10
LAR
Self-Massage: T-Spine
reps 10
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Reps
1 10
LAR ULT
Seated 90-90 Stretch
reps 10
Stretch for the hips
Set Reps
1 10