WARM-UP
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Cardio *Device of choice | 5 min | Zone 2 (*60-70% heart rate max) | Zone 1 (*50-60% heart rate max) |
| 02 | Thoracic Spine Foam Rolling | 30 reps mid-upper thoracic 30 reps mid-lower thoracic 30 sec. extension stretch at conclusion | — | — |
| 03 | Hip Hinge-PVC Dowel | 10 times | Hip Hinge with weighted ball | — |
| 04 | Bird Dog | 30 reps each leg | Bird dog with resistance band | Dead Bug with progression |
MAIN WORKOUT
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Roman Chair Hip and Back Extension | 1-2 sets of 6-15 reps *Add weight as able | Add weight to chest | Sorenson Isometric Roman chair |
| 02 | Pallof Press | 1-2 sets of 6-15 each side | Standing dynamic trunk rotation with weighted ball and band | — |
| 03 | Front Plank | Up to 60 seconds* | Plank Saw with KB | — |
| 04 | Side plank | Up to 60 seconds | Standing quadratus lumborum strengthening | Alternative Uneven farmer carry |
COOL DOWN
| # | Exercise | Dosage | Progression | Modification |
|---|---|---|---|---|
| 01 | Half Kneel Hip Stretch | 3 reps of a 30 second stretch per leg | Do not increase stretch duration | May hold for a ↓ duration |
| 02 | Hamstring stretch-standing | 3 reps of a 30 second stretch per leg | — | — |
| 03 | Half-Kneel Thoracic Multidirectional mobility | 10 times facing each direction | — | Quadruped thoracic rotation mobility opener |
| 04 | Prone Press Up | 10 repetitions | — | — |