Basic Prehab/Activation
90/90 Hipswitch
10 Cat cows
10 Firehydrants
10 Pike Calf raises
5 Seal to Downdog
30 Sec Wall sit hold
Dynamic:
1 Round
20 Lateral hops side to side
10 Airsquats
10 Body weight Reverse lunges
1 min plank hold
Strength: Week 3 (LEGS) 3 Sets (10 min cap)
12 Plate Elevated Narrow Feet Squats
10/side Lunge Isometric Calf raise on plate
30 Fast tibialis Raises
Conditioning
6 Sets
250m/200m Row or Ski
rest 1 min between sets
Rest 3 min after 6 sets
Amrap 10 min
30 Seal Jacks
50FT DB Goblet Lunges
10 Alternating Hang DB Snatches (50/35)
100FT Shuttle Runs
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