Hip roll
- Miniband hip extension arcs [10] + Single strap incline/decline row [4,9] x 2
- Bent leg lunge balance + Prone hip glides [5] x 2
- Front balance to hip roll support [3,5] + wrist push-ups [7,9] x 2-4
- Straddle barrel roll [10] + Self wrapped hip roll [3 x 80% max tolerance] x 2-3
- Leg wrap hip roll support (both sides) + pigeon twist [10] x 2-3
- Miniband side leg lifts [max reps x 3 sec hold] + Isometric push-up hold [max reps x 3 sec hold] x 2
Conditioning
- Max total time of:
- L-sit/Tuck L-sit/support-hold in 4 minutes
- Rest 1 min
- Max total reps of:
- Skin the cat/press to skin in 4 minutes
- Rest 1 min
- Max total reps of:
- Push-ups/Scap push-up in 4 minutes
- Rest 1 min
- Max total reps of:
- Incline/Decline rows in 4 minutes
Mobility
- Hamstring pin & stretch [10]
- Glute roll
- QL release
Emmit Louis pike routine (https://www.youtube.com/watch?v=Ydaz_E4xZM0)
- calf stretch [90 sec] x 2
- Prisoner pikes pulses [72r + 20-30 sec hold] x 3
- Jefferson curl [7-10r + 30 sec hold] x 3