PREPARATION
| Exercise | Dosage | Progressions | 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 | Decrease range |
MAIN WORKOUT (Perform in Order Provided)
| Exercise | Dosage | Progressions | Regression/Modification |
|---|---|---|---|
| Power Clean | 1 set of 20 reps warm-up 3 sets of 6-12 |
Increase weight Full depth squat when catching the clean |
Hang Power clean (start with bar above knee) |
| Bench press | 1 set 20 reps warm-up 3 sets of 6-12 |
Increase weight/Pause | Bench block |
| Barbell bent over Row | 4 sets of 6-12 (2 sets underhand/2 sets overhand) |
Increase weight | Reverse Row |
| Romanian Deadlift | 3 sets of 6-12 | Increase weight Lower into range |
Reduce range |
| Plank Thoracic Rotation | 3 sets of 6-12 each direction | Dumbbell in hand | Front Plank |
| Bent over IYT | 3 sets of 6 I, Y, T | Increase weight | Lie on bench |
| Assault Bike or Rower Or Kettlebell Swings |
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 (perform up to 3 reps) | 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 |