022316

Stretch
Hamb
Hip Flexor
Runner's Stretch
Straddle

Trunk Rotation
Hollow Hold
Toe Ups 01:00
Block Squeeze Squats *10
Warrior 1 01:00
BOSU Block Squeeze Isometric Squat 01:00
Warrior 2 01:00
Isometric Lunge 01:00
Lunge to a 5" Box *10
Unifoot + MB Switches *10

022016

Table Strap Assisted Stretches
Hambstrings
Hip Flexors

Total Body
Pull Ups *4*2, *3*3
Dips *6*3
Chin Up Hold *24*2
Parallette Push Ups *6*3

Straight Leg Toe Ups 01:00
Stretch 01:00
Stretch 01:00
Iso Block Squeeze Squats 01:00
Warrior 1 01:00
Warrior 2 01:00
BOSU Stand 01:00*2

Step Ups BOSU +2" *15*2
Step Ups 18" *15*2
Squats (4 step risers) *15*2
Jumps to 5" *5

022216

Dislocates
RVS Dislocates
Seated Straight Leg Raise *10*2
Standing Hambstring Stretch

Horizontal Pull Ups *10*3
45* Supinated Hold *00'30*3
BN Pull Downs #100*10*3

021716

3 Rounds
Rocking Table Top "15
Rotation *10 (Hip, FT Down, FT Up)
Piked HS Hold 00:48
Hollow Hold 01:00

Inc Neutral BB BP #95"10"3
Standing BN OHP 95*10, 105*10, 105*9, 95*9

021616

Stretch
Hamb 01:00
Hip Flexor (table + strap) 01:00
Runner's Calf 01:00
Supine Twist 01:00
Warrior 2 01:00
Iso Lunge 01:00
Standing on 1 FT 01:00

Grip
Plate High Row 2 #10*10
Plate Pick Up 2 #25 Weiders *3*2 (left = PR)
DB Wrist Curl 25*15*2
Gripper #60*15*2

Squat *5*3 (as deep as possible) about 8"...

Ice 06:00

021416

Warm Ups
Arm Circles & Standing Trunk Rotation
Stretching
01:00 Hip Flexor (Table Edge)
01:00 Hip Flexor (Split Squat + Pillar)
01:00 Hambstrings
01:00 Straddle
01:00 Bent Knee Elbow Grab
Gymnastics :
01:00 Toe Ups
01:00 Block Squeeze Squat
0:100 Plank
01:00 Block Squeeze Squat
01:00 Plank

3 Rounds FT
10 10" Step Ups + Balance (1 foot)
00:48 Scap Pinches from High Bar (4')

3 Rounds FT
10 10" Box Squat
00:48 Scaled Planche Pinch

Leisure Day.
Wrist Mobility
80:00 Massage
5 Rounds Contrast Bath

021316

Stretch

DB Seated OHP #35*10*3
DB BP 55*10*3
Cable Elbow Ext 80*10*3

021016

Warm Ups
Arm Circles
Wall Touches *20
Dislocates #10*10
Snatch Grip RDL #10*10 (SLOW)
Supine Dislocates #10*10

3 Rounds NFT
BB Under Bench Shoulder Flexion
(Pronated) 30*10
BB Scap Row 30 15

Tabata (8 Rounds 00:40 on 00:20 off)
BB Under Bench Shoulder Flexion
Odd Min Pronated
Even Min Supinated
Tabata
Min 1-4 Plank
Min 5-8 #20 Kickbacks (00:40 per side)

020716

Leg Day/ Rehab Day

Seated Stretch
Straddle
Side Straddle.
Back Rotation
Neck Stretch
Supine Rotation *10

Toe Ups *00:30
Block Squeeze Squats *00:30*3
Warrior II 00:30
Isometric Lunge *00:30*3
12" Step Ups *6*3
12" BW Box Squat *6*3

Roll BACK 03:00 (full)
Roller Piraformis Stretch*3
Roller "Wall Stretch" 02:00
Ice Knee 6 Min

020316

PT w Lindsey
Stretch
Conversation about desired depth...
Standing Straddle Floor Touch
Straight Leg Toe Ups *00:30
Straight Leg Toe Ups + 1/2 Squat (w yoga block *00:30+*3
Isometric Lunges (deep as possible) 00:12-18*3*3
Standing on BOSU *5
Step Ups to BOSU *5*3
One Foot Balance (Standing only) *00:24*3
Stall Rack Standing Chest/Hamb Stretch *00:45

Pull Ups *3*3
Chins, *3*3
3 Rounds NFT
1a.  10 #90 BN Pull Downs (piked)
1b.  10 Push Ups Plus

Lay Still 06:00