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Workout #1
Mobility – M1 – Standing Calf Stretches
Mobility – M2 – Elevated Hamstring
Mobility – M3 – Elevated Hip Flexor
Mobility – M4 – Seated Figure 4
Strength – S1 – Squat To Tap Wall – 2×10 (3 seconds down)
Strength – S2 – Single Leg Balance (eyes closed) – 2×45 seconds on each leg
Strength – S3 – Push Up – 2×10 (3 seconds down)
Strength – S4 – Tall Kneeling Bungee Row – 2×10 (hold 1s at top + 3s down)
Strength – S5 – Drop Squat & Hold 10s – 2×5
Workout #2
Mobility – M1 – Standing Calf
Mobility – M2 – Supine 3-Way Hamstring Stretch
Mobility – M3 – Oblique Hip Flexor
Mobility – M4 – Kneeling Groin
Strength – S1 – Split Squat – 2x10ea (3 seconds down)
Strength – S2 – Prone Plank & Hold – 2×30 seconds
Strength – S3 – Tall Kneeling BG Press – 2×10 (3 seconds down)
Strength – S4 – Prone Scapular Retraction – 2×10 (hold 3s at top)
Strength – S5 – Lateral Hop & Stick – 2×5 each – (hold 3s)
Strength – S6 – Pallof Press – 2 x 8 each (pause 2s at top)
Strength – S7 – Knees Together Glute Bridge – 2×10
Workout #3
Mobility – M1 – Kneeling Lat Stretch
Mobility – M2 – Supine Active Hamstring (hold behind knee)
Mobility – M3 – 1/2 Kneeling Groin
Mobility – M4 – Pigeon
Strength – S1 – Sumo Squat – 2×12 (3 seconds down)
Strength – S2 – Right Side Plank – 2×30 seconds
Strength – S3 – Downward Dog Push Up – 2×5 (slowly)
Strength – S4 – Left Side Plank – 2×30 seconds
Strength – S5 – Single Leg Balance + 3-Way Reach – 2×3 each
Workout #4
Mobility – M1 – Hip Flexor Foot on Wall
Mobility – M2 – Elevated Hamstring
Mobility – M3 – Quadruped Rock Back
Mobility – M4 – Kneeling Groin
Strength – S1 – Reverse Lunge – 2×8 (3 seconds down)
Strength – S2 – Prone Plank – 2×40 seconds
Strength – S3 – BG 1/2 Kneeliing Press – 2×8 each foot – 2 seconds down
Strength – S4 – Squat Hop + Hold 10s – 2x 5 jumps and holds
Strength – S5 – BG 1/2 Kneeling Row – 2×8 each foot – 2 seconds down
Strength – S6 – Pallof Press
Strength – S7 – Knees Together Glute Bridge – 2×15 – hold 2s at top
Workout #5 – BONUS!!
Mobility – M1 – Half Kneeling Hip Flexor + Reach
Mobility – M2 – Supine 3-Way Hamstring Stretch
Mobility – M3 – 1/2 Kneeling Groin + Rock Back
Mobility – M4 – Standing Calf Stretches
Strength – S1 – Squat Lateral – 2×8 (3 seconds down)
Strength – S2 – Quadruped Hip Circles – 2×4 each (slowly)
Strength – S3 – Wall Drill – 2 Count – 2×5 each foot – hold 3s
Strength – S4 – Standing Press – 2×10 (2s down)
Strength – S5 – Lateral Hop + Stick – 3 count – 2×5 each foot – hold 3s
Strength – S6 – BG Contra Row – 2×10 (lower for 3 seconds)
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