Week of 1/4: First Lift

  Week of 1/4: First Lift

Warm-Up:

        A1. Inch-worm w/ one push-up : 3x6

        A2. Goblet Squat: 3x10

        A3. Mountain Climber Stretch: 3x4 ea

        A4. Hollow Body Hold: 3 (3x20s)

        B1. Barbell Deadlift: 3x6

        B2. Dumbbell Split Squat: 3x8 ea

        C1. Inverted Row: 3x10

        C2. Dumbbell Bench Press: 3x10

        C3. SB Hamstring Curl: 3x10

        D1. Squat Jumps: 3x12

        D2. Jumping Lunge: 3x20

        D3. Plank Pull Through: 3x10

Notes: Lifting session is designed to be 45-60 minutes. It would be wise to use the last 15 minutes to do a varsity level stretch.

Mobility Exercises:

1. Squat with rotational reach: 6-10x ea

2. Mountain climber stretch: 6-10x ea

3. PVC (pole) shoulder drills: 10x ea

4. Prone pec mobilization (scorpion): 5x10s hold ea

5. Open Book Stretch: 5x10s holds ea

6. Kneeling thoracic rotation (hand behind head) 6-10x ea

7. Child's Pose (2 arm or Single Arm) 5x10s hold

8. Downward Dog: 5x10s hold

9. Cobra/Press-up: 5x10-15s holds

10. Cat/Cow: 5x5s holds ea

11. Banded Lat Stretch: 5x10s hold

12. Rolling Hamstring Stretch- roll onto back, come forward into a seated ham stretch

13. Inch-worm: 6-10x

14. Half Kneeling Stretch (Hip flexors/quads): 6-10x 5s hold

15. Half Kneeling Stretch (extend front foot forward-hamstring/calves) 6x 10s hold

16. Pigeon Pose: 3x20s holds

17. Pigeon Pose with Rotation: 6-10x ea

18. 90-90 seated exercise (hips) 6-8x ea

19. Shoulder CARs: 3x ea

20. Hip CARs: 3x ea