Adult Performance

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Wall Quad Stretch x20s ea 1/2 Kneeling Ankle Mob. x10ea Hip Rotator Stretch x20s ea Wide Knee Rock x10 Quadruped T-Spine Rot. x5ea

Complete in circuit form, twice around Band Supported Leg Lower 2x5ea 1 Leg Hip Lift 2x5ea Quadruped Hip Extension from Elbows 2x5ea Mini Band ER 2x5 Mini Band Walk 2x5ea

Perform 8 reps of each exercise once around Toe Touch - Squat V Stance Rotation Reaching 1 Leg SLDL Rotational Squat

Catch breath fully in-between rounds. Squat Jump w/ Pause 3x5 Long Lever Deadbug 3x5ea Alternating Spiderman 3x5ea

1.5 Goblet Squat

3 x 5

1.5 Dumbbell Row

3 x 5

Bear Plank Taps

3 x 5

One and a Half 1 Leg Bench Hip Lift

3 x 5

1.5 Push Up

3 x 5

TK Chop

2 x 8

Reaching Lateral Squat

2 x 8

Suitcase carry

2 x 25

Get Up to Elbow

2 x 5

This circuit is an alternative to Foam Rolling. Use this all days in place of foam rolling if you don't have access to a roller. Bottom of the foot x10 Calves x10+10ea Glutes x10+10ea Quads (above the knee) x10+10ea Quads (middle) x10+10 Hip Flexors x10ea Rotator Cuff x10+10ea Pecs. x10+10ea

2 times around, 30s each position unless noted otherwise 90/90 Hip ER/IR Heel Sitting w/ T-Spine Rot. x6ea Posterior Hip Capsule x6ea Quadruped Lat. Stretch Downward Dog x6

Dynamic Warm Up: Find ~ 10 yards of space and work through the warm up sequentially, 1x through Leg Cradle Reaching 1 Leg SLDL Inchworm Bear Crawl High Knees Butt Kicks Shuffle Carioca Back Pedal

Run, jog, Walk x6 Find ~50 Yards of space. The run shouldn't be a sprint, but rather 75% of a sprint. The jog is meant to be ~ 50% of a sprint, and the walk gives you a chance to catch your breath. If you can't complete the conditioning because of joint pain or some other reason, let us know and we will help modify!

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Wall Quad Stretch x20s ea 1/2 Kneeling Ankle Mob. x10ea Hip Rotator Stretch x20s ea Wide Knee Rock x10 Quadruped T-Spine Rot. x5ea

Complete in circuit form, twice around Band Supported Leg Lower 2x5ea 1 Leg Hip Lift 2x5ea Quadruped Hip Extension from Elbows 2x5ea Mini Band ER 2x5 Mini Band Walk 2x5ea

Perform 8 reps of each exercise once around Toe Touch - Squat V Stance Rotation Reaching 1 Leg SLDL Rotational Squat

Catch breath fully in-between rounds. 1-2 Stick 3x5 Long Lever Deadbug 3x5ea Spiderman T-Spine 3x5ea

Tempo goblet squat

3 x 5

Tempo Push Up

3 x 5

Bear Plank Reach

3 x 5

Tempo Split Squat

3 x 5

Tempo DB Row

3 x 5

TK Anti Rotation Press Out

2 x 8

Eccentric Slideboard Leg Curl

2 x 6

Lateral Crawl

2 x 5

Side plank

2 x 0:20

This circuit is an alternative to Foam Rolling. Use this all days in place of foam rolling if you don't have access to a roller. Bottom of the foot x10 Calves x10+10ea Glutes x10+10ea Quads (above the knee) x10+10ea Quads (middle) x10+10 Hip Flexors x10ea Rotator Cuff x10+10ea Pecs. x10+10ea

2 times around, 30s each position unless noted otherwise 90/90 Hip ER/IR Heel Sitting w/ T-Spine Rot. x6ea Posterior Hip Capsule x6ea Quadruped Lat. Stretch Downward Dog x6

Dynamic Warm Up: Find ~ 10 yards of space and work through the warm up sequentially, 1x through Leg Cradle Reaching 1 Leg SLDL Inchworm Bear Crawl High Knees Butt Kicks Shuffle Carioca Back Pedal

:10/:20 x8 For Bike Sprints, use a stationary Bike. Try to maintain the same speed for all reps. Each rep is :10 on :20 off, biking at 75% of a sprint.If you prefer a different conditioning modality, do something else to get your HR up. That could be Tempo Runs, a Steady Bike Ride, Peloton, Rower, etc. Shoot for at least 15 minutes. Stay safe and make sure to follow the guidelines of social distancing!

Glutes + Hip Rotators x10ea Hamstrings x10ea Calves x10ea Lower/Upper Back x10ea Posterior Shoulder x10ea Adductors & Quads

Wall Quad Stretch x20s ea 1/2 Kneeling Ankle Mob. x10ea Hip Rotator Stretch x20s ea Wide Knee Rock x10 Quadruped T-Spine Rot. x5ea

Complete in circuit form, twice around Band Supported Leg Lower 2x5ea 1 Leg Hip Lift 2x5ea Quadruped Hip Extension from Elbows 2x5ea Mini Band ER 2x5 Mini Band Walk 2x5ea

Perform 8 reps of each exercise once around Toe Touch - Squat V Stance Rotation Reaching 1 Leg SLDL Rotational Squat

Catch breath fully in-between rounds. Squat Jump w/ Pause 3x5 Long Lever Deadbug 3x5ea Alternating Spiderman 3x5ea

Goblet Reverse Lunge

3 x 8

DB Row

3 x 8

Bear Plank Taps

3 x 5

Goblet squat

3 x 8

1 Arm DB Floor Press

3 x 8

TK Chop

2 x 8

Reaching Lateral Squat

2 x 8

Suitcase carry

2 x 25

Get Up to Elbow

2 x 5

This circuit is an alternative to Foam Rolling. Use this all days in place of foam rolling if you don't have access to a roller. Bottom of the foot x10 Calves x10+10ea Glutes x10+10ea Quads (above the knee) x10+10ea Quads (middle) x10+10 Hip Flexors x10ea Rotator Cuff x10+10ea Pecs. x10+10ea

2 times around, 30s each position unless noted otherwise 90/90 Hip ER/IR Heel Sitting w/ T-Spine Rot. x6ea Posterior Hip Capsule x6ea Quadruped Lat. Stretch Downward Dog x6

Dynamic Warm Up: Find ~ 10 yards of space and work through the warm up sequentially, 1x through Leg Cradle Reaching 1 Leg SLDL Inchworm Bear Crawl High Knees Butt Kicks Shuffle Carioca Back Pedal

Run/Jog/ Walk x6 Find ~50 Yards of space. The run shouldn't be a sprint, but rather 75% of a sprint. The jog is meant to be ~ 50% of a sprint, and the walk gives you a chance to catch your breath. If you can't complete the conditioning because of joint pain or some other reason, let us know and we will help modify!