Half-Kneel Halo _{x 8 Reps Each Direction/Each Leg}

Single Leg Glute Bridge w/Knee Drive _{x 10 Reps Each Side}

Spiderman Lunge with Rotation _{x 5 Reps Each Side}

Ankle CAR’s _{x 5 Reps Each Direction/Each Leg}

A1) Lateral Hop with Single Leg Balance _{x 5 Reps Each Side}

B1) ¼ Squat Lateral Jump _{x 5 Reps Each Side Alternating}

A1) Lateral Step Deadlift 
_{Weeks 1-2 x 6-8 Reps Each Side
Weeks 3-4 x 10-12 Reps Each Side}

A2) Trunk Stability Push-up  
_{Weeks 1-2 x 4-6 Reps [:03 Seconds Down]
Weeks 3-4 x 6-8 Reps [:03 Seconds Down]}

A3) Band Pull-Aparts  
_{Weeks 1-2 x 8 Reps
Weeks 3-4 x 10 Reps}

B1) Bodyweight Squat
_{Weeks 1-2 x 8-10 Reps
Weeks 3-4 x 10-12 Reps} 

_{(P) BW Squat w/Pause 
Weeks 1-2 x 4-6 Reps [:03 seconds]
Weeks 3-4 x 8-10 Reps [:03 seconds]}

B2) Turkish Getup Level 1 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

B3) Overhead Arm Flexion 
_{Weeks 1-2 x 5 Reps
Weeks 3-4 x 5 Reps}

^{[ ADD C STARTING WEEK TWO ]}

C1) Plank 
_{Weeks 1-2 x :20-:30 sec. holds
Weeks 3-4 x :30-:45 sec. holds}

C2) Bird Dog
_{Weeks 1-2 x 6 Reps
Weeks 3-4 x 8 Reps}

C3) Shinbox Lvl 1 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

^{(P) Shinbox Lvl 2} 
_{Weeks 1-2 x 6 Reps Each Side
Weeks 3-4 x 8 Reps Each Side}

Belly Breathing 
_{5 minutes of lying on your back with legs straight}

Foam Rolling

Upper Back _{x :30 Seconds Each Side}

Adductors  _{x :30Seconds Each Side
Shins  x :30Seconds Each Side}