Half-Kneeling Halo w/RNT _{x 5 Reps Each Direction/Each Leg}

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

Quadruped Shoulder CAR’s _{x 5 Reps Each Side}

^{[ Optional Add-on Movements ]}

J Dog  _{x 5 Reps Each Side}

Wall Press Deadbug _{x 6-10 Reps Each Side}

Glute Bridge March _{x 10 Reps Each Side}

Lateral Band Walk _{x 10 Reps Each Side}

A1) Mini-Hops _{x 10 Reps}

B1) ¼ Squat Jump w/Stick  _{x 8 Reps}

A1) Rear Foot Elevated Split Squat
_{Weeks 1-2 x 8-10 Reps Each Side w/ 3 RIR   
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

_{(P) Rear Foot Elevated Split Squat Goblet Hold
Weeks 1-2 x 8-10 Reps Each Side w/ 3 RIR    
Weeks 3-4 x 4-6 Reps Each Side w/ 2 RIR}

A2) Eccentric Pull-Up
_{Weeks 1-2 x 5 Reps with 2 sec. Lower            
Weeks 3-4 x 5+ Reps with 4 sec. Lower}

A3) Half-Kneel Band Circles (slow circles)
_{Weeks 1-2 x 8 Reps Each Direction/Each Side
Weeks 3-4 x 10 Reps Each Direction/Each Side}

B1) Lateral Squat w/Goblet Hold
_{Weeks 1-2 x 6-10 Reps Each Side w/ 3 RIR    
Weeks 3-4 x 8-12 Reps Each Side w/ 3 RIR}

B2) Bent Over Single Arm Row 
_{[weight options: Dumbell / Kettlebell]
Weeks 1-2 x 6-10 Reps Each Side w/ 3 RIR    
Weeks 3-4 x 8-12 Reps Each Side w/ 3 RIR}

B3) Band Pull-Aparts 
_{Weeks 1-2 x 10 Reps 
Weeks 3-4 x 12 Reps}

^{[ C: Optional Add-on ]}

C1) TGU Level 2
_{Weeks 1-2 x 4 Reps Each Side 
Weeks 3-4 x 6 Reps Each Side}

C2) Heavy Carries/Holds
_{Weeks 1-2 x < :60 sec. Hold
Weeks 3-4 x Hold as long as you can}

C3) 135 Degree Wall Slides with Lift-off
_{Weeks 1-2 x 6 Reps 
Weeks 3-4 x 8-10 Reps}

90/90 Breathing _{x 3 Sets of 3 Breaths}

Foam Rolling

Lats _{x :30 Seconds Each Side}

Glutes _{x :30Seconds Each Side}

Calves _{x :30 Seconds Each Side}