Prehab calf smash calf stretch lat smash kneeling lat stretch wrist stretch Warm up 1 passive squat hold bear walk 1 passive squat hold duck walk 1 passive squat hold A sets of 2 tempo front squats for quality B 3 rounds of handstand progressions…
Prehab squat mobilization complex Warm up 400m run duck walk 5 hindu pushups to downward facing dog frog walk A 10×3 back squats B find your 2rm weighted dip C cyprus throwdown open workout 15.2 for time 50 calories row 40 wall balls (9kg/6kg, 3m/2.7m)…
Prehab smash quads smash hamstrings & gluts Warm up 1 minute row 1 cocky walk 1 bear walk 1 lizard walk 1 crab walk A 2 sets of 1 broad jump 1 plyo push up rest 90 seconds and repeat B 3 step ups each…
Prehab: hip muscles smash the sink stretch banded ankle distractions Warm up: squat complex side to side swings on bar duck walks A: sets of 3 overhead squats for quality B: 5 rounds of chin up progressions 5 assisted chin ups on barbell with feet…
Prehab: hip opener complex cat & camel open & closed book farmer’s stretch hold Warm up: 3 rounds of 10 scapula push ups 10 hollow rocks 10 arch rocks A: sets of 3 overhead squats for quality B: 5 rounds of chin up progressions 5…
Prehab: 2 rounds of 2 minutes lat and upper back smash 1 minute band distracted lat stretch 1 minute lying kettlebell rotation Warm up: 3 rounds of 30 seconds passive squat hold with ankle stretching pulses 1 gym length duck walk 10 overhead squats…
Prehab: 2 minutes of barbell ankle stretching 2 minutes of solo hug on foam roller 1 minute of passive hang 2 minutes of lat smashing Warm up: 10 shoulder plate rotations each side 10 hindu push ups to downward facing dog A: every minute…
Prehab: 30 seconds passive hang with supine grip 5 pass throughs 30 seconds passive hang with supine grip 5 pass throughs Warm up: 2 minutes rowing 2 star lunges each side 10 shoulder presses with empty barbell A: 2 rep max weighted chin ups…
Prehab: 90 seconds of wrist stretching 30 seconds passive hang 90 seconds of wrist stretching 30 seconds passive hang Warm up: 3 rounds of 3 front squats with empty barbell 3 airplanes each side 3 dead bugs each side 3 supermen A: sets of…
All Stars Prehab 30 seconds passive squat hold 1 minute kneeling hip flexor stretch 30 seconds passive squat hold 1 minute swan pose stretch 30 seconds passive squat hold Warm up 30 seconds cocky walk 3 hindu push ups 30 seconds cocky walk 3 hindu…
