Scapular Retraction All Rowing Rear Delt Flyes Face Pulls Scapular Depression Scapular Wall Slides Prone

Trap Raises Behind-the-Neck Pulldowns Prone Cobra to 10 & 2 Straight-Arm Lat Pulldown Humeral External Rotation All External Rotation Variations Seated DB Cleans Cuban Presses Rear Delt Flyes Prone Trap Raises Prone Cobras Hip Dominant Deadlift Variations Good Mornings Pull-Throughs Glute Ham Raises Reverse Hyper Single-Leg Movements w/ Long Stride Back Extensions Kneeling Squats Box Squats Exercise Bench Press Seated Row Seated Row Woodchop Good

Scapular Protraction All Bench Pressing All Flyes Pushups Scapular Elevation Shrugs Upright Row Cleans & Snatches Seated DB Cleans Cuban Presses Humeral Internal Rotation Bench Pressing Pullups/Pulldowns Front Raises Pushups Overhead Pressing All Internal Rotation Variations Quad Dominant Front Squats Back Squats Hack Squat Trap Bar Squats Pistol Squat Single-Leg Movements w/ Short Stride Leg Extension Leg Press

Bad
Elbows Flared, Scapular Protracted Chin Protrusion + Elbow Flexion Scapular Elevation + Humeral Extension Lumbar Rotation (Hip Fallout/Lean)

Elbows Tucks, Scapular Retracted Hip/Lumbar Flexion + Extension Actual Scapular Retractions Thoracic & Hip Rotation

Tight / Strained (soft-tissue & mobility/flexibility work) Tensor Fasciae Latae (TFL) Quadratus Lumborum Hamstrings Adductor Femoris Rectus Major Pectoralis Major Subscapularis Teres Minor / Infraspinatus

Weak / Dysfunctional (activation work) Gluteus Medius Gluteus Medius Gluteus Maximus Gluteus Maximus Psoas Major Subscapularis Teres Minor / Infraspinatus Subscapularis

Periodization:
16 Total Weeks o 4 weeks of Hypertrophy/Condition Power = Work/Time = 2x10, 3x10 (less time off w/ more work/volume) o 4 weeks of Strength Force production , Speed , Volume (more weight, more time to rest) o 4 weeks of Power Force * Speed (Lighter weight @ faster rate) Volume can or (stay equal) Looking for personal records o 4 weeks of Power Endurance Work / Time Time = metabolic circuit

Warm-Up: M2 Mobility
Foam Rolling Non-involved Corrective Static Stretches o Hip Flexors o ITB / TFL o Neck Ground-based Mobility/Activation o Supine Bridge o Birddog o Calf Mobilization o Hip Cradles o Squat to Stand o Knee Hugs o Front Squats w/ Plate o GHRTRX / BB & Ab Wheel / Bosa & BB Standing o X-band walk o Side-to-Side Leg Swings o High Knee Walk o Pull-Back Buttkick o Cradle Walk o Overhead Lunge Walk o Walking Spiderman o Squat-to-Stand o Overhead Broomstick Dislocation o Scapular Pushups Month 1: Daily o Supine Bridge Iso Holds o Side Bridges o Birddogs o Static Stretching o Form Rolling Pre-Training o 2-3 static stretches + mobility Day 1 Lower

o BB Reverse Lunge-Front Squat Grip o Reverse Crunches o Reverse Extensions Day 2 Lower o Rack Pulls from Kneecaps o Bulgarian Split-Squat o Weighted Back Extensions o Side Bridges Two Corrective Bloodflow Days w/ light aerobic work

Month 2: Day 1 Lower o Deficit Deadlifts o BB Reverse Lunge Iso Holds o Weighted Back Extensions o Side Bridges o Suitcase Deadlifts Day 2 Lower o Wide Stance Anderson Squats o DB Step=Ups o Pull-Throughs o Reverse Crunch o Single-Leg Supine Bridge Iso Hold Two Corrective Bloodflow Days w/ light aerobic work + 1 additional cardio session Month3: Day 1 Lower o Full DOMS Deadlifts o DB Reverse Lunges o Dragon Flags o Pull-Throughs Day 2 Lower o Front Squats o BB Step-ups o Mini-band Box Squats o Full Contact Twists Pushed Weight Room Volume Heavy Longer Duration Corrective Bloodflow & Aerobic Sessions Month4: Day 1 Lower o Box Squats o Squats o SLDLs o Walking DB Lunges o Bar Rollouts o Supine Bridge Iso Holds Day 2 Lower o Speed Pulls o Anderson Front Squat o BB Reverse Lunge-Front Squat Grip o Cable Woodchop o Elevated Split-Squat Iso Hold 3 Full running sessions o LSD o Threshold o Anaerobic Interval

 Dropped corrective bloodflow sessions Stretching: Most effective after muscles have warmed up o Quick 5 minute cardio workout Running, jump roping, cycling or rowing Plank Roll-Down Single-Leg Circles Thigh Rock-Back (Sissy Squat) Quadruped Leg Lift Side Bend Plank Towel Fly Front Plank Clamshell

Deadlift: Most people want to torque @ back w/ rounded spine NO Hinge @ hips w/ a slight anterior tilt @ end of the deadlift 1) Hinge forward ( ) @ hips w/ flat back. If you can dangle the BB without round the back & internally rotating shoulders = full range-of-motion o If not, need to use hook grip on bar 2) Sit on the floor ( L ), belly tight, you should be able to sit tall w/ back & legs straight o If knees are bent, back is round or break from upright-seated position = motorcontrol issue or posterior chain range-of-motion Squat: Slight anterior tilt Adding it to the beginning of every workout as part of your warm up: Weak Hamstrings o A few sets of GHR before each workout 3-4 times a week o Triple Threat Tri set of 15 reps for 2-4 cycles Toe Bridges on stability ball Heel Bridges on stability ball Knee Curl on stability ball

Weak Abs - A few sets of hanging leg raises Weak Triceps - Manual extensions or close grip barbell pushups Weak Lats - Manual rows Weak quads One-leg squats Weak Delts - Bands pull-aparts

Hips

Improved lower extremity performance w/ proper activation of lumbo pelvic-hip stabilizers o Transversus abdominus o Multifidus o Deep fibers of gluteus maximus o Deep fibers of psoas o Muscles of the pelvic floor Specific Training Protocol for Functioning Hamstrings