***Do Foam Roll and Stretch***
I.a)Squat to V-Chop x12
b)Hand walkout x6
c)Body Weight Forward Lunge x12
d)Hip/Shoulder Integrator Stretch
II.a)Front Squat 2 DB's x12
b)Alt. Bent Over Row x20
c)Band Pallof Press x8each
III.a)2 DB Thruster x10
b)Bear Crawl
c)Band Tricep Ext. x15
...

Foam Roll>Lateral MiniBand>Dynamic warmup
I.a)Lateral Lunge w/Reach x8each
b)Dynamic S. Am DB Press x8each
c)Stab. Ball Prone Jack Knife x12
II.a)Squat w/Single Arm Band Pull x10each
b)Stab. Ball S. Arm DB Push x10each
c)Cable Lift w/Band x10each
III.a)Renegade Squat x12
b)S.B./S. Arm ...

Foam Roll>Static Stretch>MiniBand Monster Walk>Dynamic WarmUp
I.a)Banded Reverse Lunge x10each
b)BOSU Alt. DB Press x20
c)Bent Knee Chop Sit Up x10
II.a)Stab. Ball Hip Ext./Knee Flex x10
b)Skier's Squat x15
c)Plank Reach x20
III.a)Box Step Up x10each
b)Bilateral Band Pull x15
c)...

Foam Roll>Static Stretch>MiniBand>Dynamic warmup
I.a)S. Arm DB Clean&Press x8each
b)2pt DB Row x8each
c)BodySaw x20
II.a)Sumo Squat Press Out x12
b)Bilateral High Band Pull x12
c)Band Tricep Ext. x12
III.a)1 DB S. Leg Deadlift x8each
b)S. Arm Band Push x8each
c)DB High Swing x10...

Foam Roll> MiniBand>Stretch Flow
I.a)Banded Goblet Squat x12
b)Kneeling Hybrid Bilatearl O'Head Press x12
c)S.B. Alt. DB Flye x16
II.a)Curtsy Lunge x8each
b)3pt DB Row x8each
c)Prone Jack Knife(PJK) x10
III.a)Lateral Bound x6-8
b)Supine S. Arm DB Push x10each
c)Xbody Upright Row...

Foam Roll>Static Stretch>MiniBand>Dynamic Warmup
I.a)Stab. Ball Hip Ext/Knee Flex x10
b)Banded Hip Hinge 2 DB's x15
c)Bent Over Row(BOR) x10
II.a)Rear Foot Elevated Squat x8each
b)S. Knee/S. Arm Neutral band Pull x12each
c)S.B. DB Chop Situp x12
III.a)Sumo Squat Press Out x10
b)Kneeli...

Total body session starting with Tissue Prep and progressing through Essential Movement Sequences. Develop coordinated strength for life and sport. Do It Right In The Zone!!!

Foam Roll>MiniBand>Lateral Dynamic warmup
I.a)Banded Thrusters 2 DB's x8
b)Lateral Crawl 5-10yds
c)S.B. Side Crunch x12each
II.a)Wall Assisted SLDL x8each
b)Alt. Bent Over Row x16
c)Plank Reach x16
III.a)Power Swing DB x8
b)BOSU Plyo PushUp x10
c)5yd Run/Stop x3
d)S. Arm High B...

Foam Roll>MiniBand>Moving Dynamic Warmup
I.a)2DB Hang Clean x6
b)Sumo Squat Press Out x12
c)Split Stance High Band Chop x10each
II.a)2DB Step Back Lunge x8each
b)Stab. Ball Alt. DB Press x16
c)Str. Leg SitUp x12
III.a)Squat w/Circle Swing x12
b)2pt DB Row x8each
c)BW Lateral Lun...

Foam Roll>Static Stretch>MiniBand>Lateral Dynamic warmup
I.a)Squat w/S. Arm Band Pull x8-12each
b)Stab. Ball S. Arm Push x8-12
c)Prone Jack Knife x8-12
II.a)S. Arm Clean&Press x6each
b)Strict Bear Crawl x5-10yds
c)Band Cable Lift x8each
III.a)Bilateral O'Head Press x12
b)Kickbacks x...

Foam Roll>Miniband Lateral Step>Dynamic Warmup
I.a)Forward Lunge w/Twist x8each
b)3pt DB Row x8each
c)Stab. Ball Chop Sit Up x12
II.a)Single Arm DB Snatch x6each
b)DB Pushup & Drag x12
c)S.Knee Bilateral High Band Pull x12
III.a)Goblet Squat x12
b)Rev. Dips x12
c)Hand Walkout x5
...

Foam Roll>Miniband Monster Walk>Dynamic Warmup
I.a)Upside Down BOSU Squat x12.
b)Stab. Ball Alt. DB Press x20
c)Side Plank w/Reach x8each
II.a)Lateral Step w/Reach x10each
b)Stab. Ball Alt. DB Row x20
c)Forward Ball Roll x10
III.a)DB Squat Twist x8each
b)Tricep Ext. ...

Foam Roll>Static Stretch>Dynamic Warmup
I.a)S.B. Hip Ext/Knee Flexion x10
b)Banded Hip Hinge x15
c)Hybrid O'head DB Press x10
II.a)Rear Foot Elevated Squat x8each
b)BOSU Plyo Pushup x10
c)BOSU Side Crunch x10each
III.a)DB Front Raise x8
b)DB Reverse Flye x8
c)DB Lat. Raise x8
...

Foam Roll>Miniband>Dynamic Warmup
I.a)2 DB Hang Clean x8
b)Sumo Squat Pressout x12
c)S.Arm/S.Knee Band Pull(Neutral) x8each
II.a)Walk Lunge x8-10steps F&B
b)S Knee/S Arm O'head DB Press x10each
c)Plank Reach x12-16
III.a)High Swing x10.
b)Lateral Hop x6-10
c)Pushup x12-20
...

Foam Roll>Miniband Lat. Step>Dynamic Warmup
I.a)Goblet Squat x15
b)Plyo Pushup BOSU x10
c)S. Knee Bilateral High Band Pull x15
II.a)Lateral Lunge w/Pressout x8each
b)2pt DB Row x8each
c)Stab. Ball Chop Sit Up x12
III.a)Box Step Up x8each
b)PJK(stability ball) x10
c)Stiff Leg Hip...

Foam Roll>Active Stretch
I.a)Forward Lunge w/Twist x8each
b)S. Knee/S. Arm DB Press X8each
c)Stability Ball Alt. Flye x16
II.a)Banded Thrusters x10
b)Bear Crawl
c)Standing Cable Lift x10each
III.a)Squat to Front Raise x10
b)Bent Over Row X10
c)Lateral Raise x10
d)Kickbacks x...

Foam Roller>Miniband>Dynamic warmup
I.a)2 DB Hang Snatch x6
b)Renegade Squat x8
c)Standing band Chop x8each
II.a)Lateral Lunge w/Reach x8each
b)S. Arm Dynamic Press x8each
c)Stab. Ball Side Crunch x12each
III.a)DB Power Swing x8
b)PJK x8
c)BW SLDL x8each
d)2pt DB Row x8each

Foam Roll>Miniband Monster Walk>Lateral Dynamic Warmup
I.a)Banded Front Squat 2DB's x10
b)Alternating Plank Row DB's x12-16
c)Stab. Ball Alt. Flye x16
II.a)Rear Foot Elevated Split Squat 2DB's x8each
b)Squat Turn w/S. Arm Band Pull x8each
c)Plank Reach x16
III.a)Squat Turn w/DB x8each
...

Foam Roll>Miniband Hip Opener>Dynamic Warmup
I.a)Step Back Lunge w/twist x10each
b)S.B./S. Arm DB Push x10each
c)Hand Walkout x5
II.a)Sumo Squat Press Out x10
b)2pt DB Row x10each
c)Side Plank w/Reach x10each
III.a)Dynamic s. Arm DB Press x8each
b)BOSU Plyo Pushup x10
c)SLDL x8e...

Foam Roll>Miniband>Dynamic Warmup
I.a)Walk Lunge x10steps
b)S. Arm High Pull x10each
c)S.B. V-chop Sit Up x20
II.a)S.B. Hip Ext/Knee Flex x10
b)Banded Hip Hinge x15
c)Oblique Mtn Climber x20
III.a)Front Raise DB's x10
b)Lateral Raise x10
c)Tricep Kickback x10
d)Supinated Bic...

Foam roll>Mini Band>Dynamic Warmup
I.a)S.A./DB Hang Clean&Press x8each
b)3pt DB Row x8each
c)Stab. Ball FBR x8w/3sec hold
II.a)S.Arm Low Band Pull SLDL x8each
b)Stab. Ball Alt. DB Press x16
c)Bilateral Band Pull x8-12
III.a)High Swing x10
b)Bilateral Band Push x10
c)Lateral Bound+Stic...

Foam Roll>MiniBand Walk>Dynamic warmup
I.a)Goblet Squat x10 Heavy
b)Plank Row Alt. x16
c)Str. Leg Wide Leg Situp x12
II.a)RFE's x8each
b)S. Knee S. Arm O'head Press x8each
c)Stab. Ball Side Crunch x10each
III.a)Squat w/arc swing x10
b)Pushups x12-20
c)S. Leg Touch+Hop x6each
d)S Kn...

Foam roll>Miniband>Dynamic Warmup
I.a) 2DB Hang snatch x6
b)Sumo Squat Pressout x10
c) Band Tricep Ext. x15
II.a)Lat. Lunge w/Reach x8each
b)S. Arm Band Pull x12each
c)Bodysaw x12-20
III.a)Skier's Swing x10
b)Kneeling DB Press x10
c)2pt DB Row x10each
d)Bent knee CHOP Situp x10