Exercise

Resistance Exercises

Bulgarian Squat Turkish Get UpSeated Rows Wide Grip
Stability PressT-Bar RowsTriceps Extensions
Eccentric Hamstring CurlsDeadliftsTriceps Dips
Eccentric Hamstring CurlsDeadlifts Triceps Dips
Single Leg DeadliftPull ThroughsCable Row Single arm w/rotation
Kneeling Ball SlamsProwler & Farmer Carry CircuitCable Press Single arm w/rotation
Ropes CircuitLandmine PressesOne Leg Stand Ups
Triceps DuosBear Crawls W/PullsLateral Walks w/band
Goblet SquatsFace PullsSeated Banded Pull-aparts
Landmine Presses w/RotationChops (golf posture)Split Squats
Side Planks w/Feet Split DB Skull CrushersLateral bounding
Hops & burstsSingle leg RDL/body wt w/rot180 jump turns
Single leg squat w/toe touchSingle leg squat w/toe touch supportedMed ball w/360 jump turns
Incline DB front raise Bulgarians w/feverRDL w/cable pulls
Planks w/band pullsMan makers45 degree deadbugs
Banded DB bench pressSplit squatsSingle leg balance w/exchange
Straight Arm Raise w/ BandNeutral grip db bench pressMcgill sit-ups
Supine ab pulls

Mobility/Warm-up

BridgesRock Back Reach BacksT's, Y's, L's & W's standing
Arch & FlattensCat & CamelsSwim Walks
Prone Shoulder MobilityHip Flexor StretchAnkle Circles/side-to-sides
Anti-Hip Impingement Squats (AHIS)Rock BacksStep Overs w/Touches
90/90 HipsReach backs w/arm tuckedAnkle Dorsiflexion Kneeling
Levator (Neck) StretchMackenzie Cervical ExercisesShoulder matrix
Reach, roll & liftInternal hip rotationActive leg raise
Hip flexor stretch/EldoaT-spine rotation w/distractionClamshells (external & internal hip rotation)
RDL w/reachesStork turnsOpen books
Half kneeling ankle mobilitySingle pinned knee rotationsBird Dogs
Hip circles w/one hand