Phase 1 Day 3

Strength

Phase 1 Day 3

Strength
Phase 1, weeks 1 – 8, Build the foundation

This phase sets the stage for all other phases to come. Taking the time early on and building a rock-solid foundation will set you up for success now and down the road. Take your time, prioritize quality over quantity of repetitions and learn the movements to the best of your capacity.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 8: use an RPE of 8 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Modified Bird Dog

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Scapular Protraction & Retraction - Strength Training

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Single-leg Adductor Mobility

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Foam Roll Series

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Workout

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Monster Walk & Speed Skater

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Farmers Carry

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Half-Kneeling One-Arm Banded Row

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Goblet Step-up

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Quadruped Tricep Kickback

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Cool Down

Figure 4 Wall Stretch

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Adductor & Hamstring V stretch

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Door knob Lat stretch

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