Watch the video tutorials provided below the workout. Practice each movement, with proper bracing, breathing and engagement of your core. Take your time and focus on the positioning and feel for each. Practice moving well. Be sure to use the appropriate weight, resistance and intensity so that you are fatiguing within the recommended repetitions and durations without compromising form.

3-5+ ROUNDS

Complete as a circuit by moving from one exercise immediately to the next with 2-5 minute rest between rounds. Massage, active stretch and correctives are done at this time, as needed.

(1) Elevated Bridges 10 repetitions

• Mid back on elevated bench, platform or couch, at least 1 ft high.

• Use dumbbells placed vertical on hips, sandbags, medicine balls, barbell, etc.

• Drive through glutes, slight activation of hamstring, abdomen tight.

• Watch for arching of lower back, keep neutral, ribs down. Chin tucked half way to chest.

(2) Dead Bugs Progressions 8-10 reps

• Use, resistance bands, medicine balls, sandbags, DB’s, KB’s, etc.

• Have fun, stay focused, breathe and practice.

• Move slowly, hold end range of motion for 2-5+ seconds.

(3) Single Leg Squat 8-12 reps

• This is similar to the quarter squat that you have practice but now work to take your range of motion to thigh parallel to the floor. You can do this from the floor or elevated on a box.

• Focus on sitting your hips back and engaging your glute, with abdomen tight.

• Feel the foot and big toe connection through your arch and into your core / hips.

(4) Flat Bench Press with Dumbbells 10 reps

• Use a sturdy flat bench. Drive your shoulders into the bench and keep your elbows in a very similar position to the pushup.

• Keep abdomen tight throughout and drive feet into ground while engaging your glutes. Practice being locked in.

• Move slow. Press strong through entire range of motion. Watch for shoulders and elbows flaring outwards.

(5) Trap Bar Deadlifts 6-10 reps

• Use a Trap Bar that has both a low and high handle option. Begin with the high handle and use the low handle option only if recommended by your coach.

• Take your time building tension on the bottom before the lift, taking in a breathe and hold, building tension while taking slack out of the bar, then lift. staying fully engaged. Keep shoulders packed. Practice.

• Look at the horizon, don’t look up or down.

(6) Inverted Pull-ups max reps

• Use a barbell aligned on a squat rack, smith machine, TRX, rings, etc.

• Begin with feet flat on the floor, knees bent 90º. You can elevate your feet on a box, bench, etc. with straight legs for increased challenge.

(7) Jump Rope 30-90 seconds

• You can use a rope or mimic the action of jumping rope.

• Work on being light on your feet, keeping abdomen / core engaged throughout.