[ Two exercises to help lower risk of elbow pain. ]
Warm-up x 1 round
Half-Kneel Halo w/RNT x 5/5 each dir./each leg
Spiderman Lunge w/Rot. x 5/5 (alt)
Quadruped Shoulder CAR’s x 5 reps each direction
Optional
J Dog x 5/5 (alt)
Wall Press Deadbug x 6-10 e.s. (alt)
Glute Bridge March x 10/10
Lateral Band Walk x 10/10
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Plyo’s Wk 1 (1 set) Wk 2 (2 Sets) Wks 3/4 (3 Sets)
A1) Mini-Hops x 10
A3) ¼ Squat Jump w/Stick x 6
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Wks 1/2 (1-3 Sets) Wks 3/4(2-3 Sets)
A1) Rear Foot Elevated Split Squat x 8-10 w/3 RIR x 4-6 w/2 RIR (See RIR description below)
A2) Eccentric Pull-Up x 5 (2 sec lower) x 5+ (4 sec lower)
A3) Half-Kneel Band Circles(slow circles) x 8 each dir. x 10 each dir.
B1) Lateral Squat w/Goblet Hold x 6-10 w/3 RIR x 8-12 w/3 RIR
B2) Bent Over Single Arm Row x 6-10 w/3 RIR x 8-12 w/3 RIR (Can use dumbbell)
B3) Band Pull-Aparts x 10 x 12
Optional- C
C1) TGU Level 2 x 4 e.s. x 6 e.s.
C2) Heavy Carries/Holds x <:60s x As long as you can
C3) 135 deg Wall Slides w/lift-off x 6 x 8-10
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Post Session - 90/90 Breathing for 3 sets of 3 breaths
Foam Roll
Lats x :30s
Glutes x :30s
Calves x :30s
[ Two exercises to help lower risk of elbow pain. ]
Warm-up x 1 round
Ankle Rocks x 8/8
Shinbox Level 3 x 6-8 e.s. (alt)
S.L. Hip Thrusters (can add load) x 8/8
Optional
S.L. Hip Abduct w/Band x 8/8
Monster Walk x 10 fwd/back each foot
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Plyos Wk 1 (1 set) Wk 2 (2 Sets) Wks 3/4 (3 Sets)
A1) Lateral Mini-Hops x 10
A2) ¼ Squat Lateral Jump x 5/5 (alt)
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Wks 1/2 (1-3 Sets) Wks 3/4 (2-3 Sets)
A1) Single Leg Deadlift w/load x 8-10 w/2 RIR x 4-6 w/2 RIR
A2) Eccentric Pushup x 4-8 (4 sec lower) x 2 RIR (3 sec lower)
A3) X-Lifts - Knees Elevated x 4-6 e.s. (alt) x 8-10 e.s.
B1) Lateral Step Deadlift w/load x 8-10 w/2 RIR x 6-8 w/2 RIR
B2) Single Arm Floor Press x 8-10 w/2 RIR x 4-6 w/2 RIR
B3) Plank w/Arm Lift (alt) x 2-5 e.s x 6-8 e.s.
Optional- C
C1) Hip Rotations to Band Press x 6-8 e.s x 8-10 e.s
C2) Waiters Holds/Carries x <:60 e.s. x >:60 e.s
C3) Stability Ball- Stir The Pot x 8/8 x 10/10
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Post Session - 90/90 Breathing for 3 sets of 3 breaths
Foam Roll
Upper Back x :30
Adductors x :30
Shins x :30
AMRAP: As Many (GOOD) Reps As Possible
Warm-up x 1 round
Half-Kneel Halo w/RNT + Pressout x 8/8 each dir./each leg
Spiderman Lunge w/Rot. x 8/8 (alt)
Wall Half-Kneel Rot. x 5 reps each side
J Dog (hold extension for 3s) x 8/8 (alt)
Optional below if you have time and want more work
Deadbug w/Pallof Press x 6-10 e.s.
Lateral Band Walk x 15/15
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Plyo’s Wk 1 (2 sets) Wk 2 (3 Sets) Wks 3/4 (4 Sets)
A1) Split Squat Jump x 5/5 rest 30s between sides.
Rest 60s between A1 and A2
A2) Countermovement Jump x 8
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Wks 1/2 (2-3 Sets) Wks 3/4(3-4 Sets)
A1) Reverse Lunge w/load x 8-10 w/3 RIR x 4-6 w/2 RIR
A2) Pull-Up x AMRAP x AMRAP
A3) Goblet Squat w/Pressout x 6-8 x 8-10
B1) Lateral Box Step-up w/load x 8-10 w/2 RIR x 4-6 w/2 RIR
B2) Single Arm Ring Row x 8 e.s. x 10 e.s.
(Alt) SA Cable Row
B3) Hinged Band Pressout x 8 e.s. x 10 e.s.
Add C on week 2
C1) TGU Level 3 x 6 e.s. (alt) x 8 e.s.(alt)
C2) Single Rack Carry each side x <:30s x :45s-:60s
C3) High Tension Band Pressout x 6 x 8-10
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Post Session - 90/90 Breathing for 3 sets of 3 breaths
Foam Roll
Lats x :30
Glutes x :30
Calves x :30
Warm-up x 1 round
Ankle Rocks x 8/8
Shinbox Level 3 x 6-8 e.s. (alt)
S.L. Hip Abduct w/Band x 8/8
Optional below if you have time and want more work
Rev Lunge to SLDL to Knee Hug x 6/6
Monster Walk x 15 fwd/back each foot
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Plyos Wk 1 (2 sets) Wk 2 (3 Sets) Wks 3/4 (4 Sets)
A1) Crossover Reach Skater Jump x 8/8 (alt) rest 30s between sides
Rest 60s between A1 and A2
A2) Lateral Countermovement Jump x 5/5 (alt)
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Wks 1/2 (2-3 Sets) Wks 3/4(3-4 Sets)
A1) Stag. Stance Deadlift x 8-10 w/3 RIR x 4-6 w/2 RIR
A2) Plyo Pushups x 6-8 x 8-10
A3) S.L. Hip Thrusters (add load) x 8/8 w/2 RIR x 6/6 w/2 RIR
B1) SLDL KB Swap x 3 passes x 5 passes
B2) Floor Press- Legs Elevated x 8-10 w/2 RIR x 4-6 w/2 RIR
B3) Plank w/Band Row x 8 e.s x 10 e.s.
Add C on week 2
C1) Hip Rotations to Band Press x 6-8 e.s x 8-10 e.s
C2) Goblet Carry x <:60 e.s. x >:60 e.s
C3) Shoulder Press- Follow Through x 8/8 x 10/10
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Post Session - 90/90 Breathing for 3 sets of 3 breaths
Foam Roll
Upper Back x :30
Adductors x :30
Shins x :30
