PREPARATION
| Exercise | Dosage | Progression | Regression Modification |
|---|---|---|---|
| Jumping jacks | X30 | Light dumbbell each hand | Legs only |
| Hip Hinge | X10 | Single leg | Seated |
| Standing dynamic hamstring stretch | X10 | Increase hip flexion | Lie on back |
| Shoulder prayer stretch on wall | X10 | Add lift-off (hand off ball) | Decrease range |
MAIN WORKOUT (Perform in Order Provided)
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Push Up w:Mod | 3 sets of 6-20 | Clap Push Up/Weighted vest | Weightbearing on knees |
| Facing wall OH Squat | 3 sets of 6-12 | Weighted vest, hold PVC dowel overhead | Reduce depth of squat |
| Pull Up w:Mod | 3 sets of 6-12 | Alternating grip each set/Weighted vest | Resistance band assist |
| Bear Crawl Wall Commando | 3 sets of 6-12 each arm | Weighted vest | Bird Dog |
| V up | Max Reps 1 set | Pause at hand-foot contact | Knees flexed or V-hold |
| Assault Bike or Rower | Tabata protocol 8 total reps 20 sec. ON 10 sec Rest |
Perform 1-min. light warm-up & 1-min. cool down Use 20:10 timer on the machine. 20 sec. on time is an all-out effort 10 sec. rest may be full rest or slow movement |
N/A |
COOL DOWN
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Shoulder Sleeper Stretch Lacrosse Ball | 1 x 30 seconds | N/A | Lower arm position |
| Pec Minor Lacrosse Ball Stretch | 1 x 30 seconds | N/A | Use softer ball |
| ½ kneel Quad/HF stretch | 1 x 30 seconds | Squeeze gluteals during stretch | PVC dowel for balance Elevate foot on foam roller or step |
| Thoracic Spine Foam Rolling | 30 sec each zone + stretch -Mid- upper thoracic -Low-mid thoracic -Extension stretch |
N/A | Use Styrofoam or softer foam roller |
| Prone press-up thoracolumbar extension | 10x (no hold) | Exhale at bottom of arch position | Hands positioned forward to shoulders |