Shinbox Stretch x 8 Reps Each Side
T-Spine Rotations x 10 Reps Each Side
Deadbug Isometric Press x 5 Reps Each Side w/:03 hold
Straight Leg Rock x 10 Reps Each Side
A1) Mini-Hops x 10 Reps
B1) ¼ Squat Jump w/Stick x 8 Reps
A1) Split Squat Hold
Weeks 1-2 x 3-6 Reps Each Side [06-10 second holds]
Weeks 3-4 x 6-8 Reps Each Side [06-10 second holds]
A2) Hollow Hold
Weeks 1-2 x :05-:30 sec. holds
Weeks 3-4 x :30-:45 sec. holds
A3) Side Plank
Weeks 1-2 x :30 sec. holds
Weeks 3-4 x :30-:60 sec. holds
B1) Single Leg DL - ISO Hold
Weeks 1-2 x 4 Reps Each Side [:10 hold]
Weeks 3-4 x 8 Reps Each Side [:10 hold]
B2) Tall Kneeling Anti-Rot Press
Weeks 1-2 x 4 Reps Each Side [:05 hold]
Weeks 3-4 x 6 Reps Each Side [:05 hold]
B3) Half-Kneel FL Lift-off
Weeks 1-2 x 3 Reps Each Side [:03 hold]
Weeks 3-4 x 5 Reps Each Side [:03 hold]
[ ADD C STARTING WEEK TWO ]
C1) X-Lift
Weeks 1-2 x 5 Reps Each Side
Weeks 3-4 x 8 Reps Each Side
C2) Glute Bridge March
Weeks 1-2 x 6-8 Reps
Weeks 3-4 x 10-12 Reps
C3) Rock Back into Press
Weeks 1-2 x 5 Reps
Weeks 3-4 x 8-10 Reps
Belly Breathing
5 minutes of lying on your back with knees bent
Foam Rolling
Lats x :30 Seconds Each Side
Glutes x :30Seconds Each Side
Calves x :30 Seconds Each Side