Mobility, Activation & Warm-Up Two sets of: Banded Bird Dog (Leg Only) x 10 reps per side Cat Cow Drill x 10 reps (add a band if you’d like) Dead Bug x 10-20 reps and [...]

Mobilize, then: Two sets of: Run 200 Meters Over/Under Hip Drill x 5 reps Run 200 Meters PVC Pipe Jump and Land Jerk Drill x 5 reps (enjoy this old school video of Coach B [...]

Mobilize, then: Two sets of: Banded Monster Walks x 30 seconds forward/30 seconds backward Banded Lateral Walks x 30 seconds right/30 seconds left Banded Squats x 30 seconds A. Three rounds at increasing intensity of: [...]

Mobilize, then: A. Every 90 seconds, for 9 minutes (6 sets): 1 Snatch Balance + 2 Overhead Squats Build over the course of the 6 sets, but understand the goal is activation and positioning, not [...]

Mobilize, then: Empty Barbell Movement Primer Three sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… Two sets of: Front squat x 5 reps [...]

Mobilize, then: CrossOver Symmetry Rows CrossOver Symmetry Reverse Flys CrossOver Symmetry Pull Downs CrossOver Symmetry Victory CrossOver Symmetry 90/90 Drill and finish with … Banded Sotts Press x 30 seconds (hold a band, pull the [...]

Mobilize, then: A. Five rounds at increasing intensity of: 20 Double-Unders or 40 Single-Unders Peekaboo Swings x 3-5 reps 10 Air Squats Please incorporate nasal breathing for this piece. This is designed to give you [...]

Mobilize, then: A. Movement Primer Three-Four sets of: Tall Snatch x 2-3 reps* Rest 30-60 seconds *Please keep the weight LIGHT and focus on speed pulling under the barbell. Cue ‘fast feet, fast hands’ and [...]

Mobilize, then: Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Banded Squats x 10 reps Finish with … 3 Minutes on the Assault Bike with [...]