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Deload: Warm up
Deload: Warm up
Deloads are planned lighter training weeks that give your body time to recover, rebuild, and get stronger. They help prevent burnout and injury while keeping your progress on track.
MOBILITY
Wall Ankle Mobility
Wall Ankle Mobility
Reps: 8x
BOx Quad w/ OH Reach
BOx Quad w/ OH Reach
Reps: 8x
QuAD Posterior hip mobility
QuAD Posterior hip mobility
Reps: 8x
Lateral Kneeling Abductor w/ Reach
Lateral Kneeling Abductor w/ Reach
Reps: 8x
Quad T-Spine Rotation
Quad T-Spine Rotation
Reps: 8x
1/2 kneel Pec Mobility
1/2 kneel Pec Mobility
Reps: 8x
Note: Use your stick
STABILITY
2-Leg Hip Lift
2-Leg Hip Lift
Reps: 8x
Plank
Plank
Reps: 30sec
SCAP Push UP
SCAP Push UP
Reps: 8x
GET WARM
Linear March
Linear March
Reps: 1
Distance: 10yds
Straight Leg March
Straight Leg March
Reps: 1
Distance: 10yds
Linear Skip
Linear Skip
Reps: 1
Distance: 10yds
Straight Leg Skip
Straight Leg Skip
Reps: 1
Distance: 10yds
High Knees
High Knees
Reps: 1
Distance: 10yds
Butt Kicks
Butt Kicks
Reps: 1
Distance: 10yds
Backpedeal
Backpedeal
Reps: 1
Distance: 10yds
Power Skip (height)
Power Skip (height)
Reps: 1
Distance: 10yds
ACTIVATE
LATERAL WALL PUSH
LATERAL WALL PUSH
Reps: 5 secs / side
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