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 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 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 5 Reps Each Side
Weeks 3-4 x 8 Reps Each Side

C2) Glute Bridge March 
Weeks 1-2 6-8 Reps
Weeks 3-4 
x 10-12 Reps

C3) Rock Back into Press 
Weeks 1-2 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