Tuesday Week 2

World's greatest stretch

x6 e/a
with inside rotation
All 4s, hip rotation+
x6 e/a
extension
Dowel SL deadlift x10 e/a
Cossack squat x10 e/a
Table top hold x10 e/a
Overhead rotational
x10 e/a
squat
Bear crawl x10 e/a
Ankle mobility x10 e/a

Trap bar deadlift (purple 5,5,5,4

band)
Barbell bench press (6 5,5,5,4 (6 seconds down)
sec Eccentric)
Supine straight body hold
on bench x30s x30s x30s

3x6 (6 seconds down)

Cossack squat

4x5 (weighted) (6 seconds down)

Pull up(6 sec Eccentric)

Standing rotation with

band x10 x10 x10 x10

3x6 (6 seconds down)

Nordic curl (6ECC)

Deadbug (arms) x8 e/a x8 e/a x8 e/a x8 e/a

Side bench hold x20s x20s x20s

Band hip flexion x12 x12 x12

Band abduction x12 x12 x12
GHR leg raises x12 x12 x12

Thursday Week 2
World's greatest stretch
x6 e/a
with inside rotation
 All 4s, hip rotation+
x6 e/a
extension
Dowel SL deadlift x10 e/a
Cossack squat x10 e/a
Table top hold x10 e/a
Overhead rotational
x10 e/a
squat
Bear crawl x10 e/a
Ankle mobility x10 e/a

Hang clean pull+Hang 4x (2+2)

clean
5,5,5,4
Single arm Push press

Side plank + row x30s x30s x30s

5,5,5,4 (6 seconds down)

Split squat

Single arm DB rows 4x8 (3 seconds down)

(unsupported)
Single leg plank (one leg
elevated) x30s x30s x30s x30s

3x6 (6 seconds down)

SL RDL (2 arm)

Anti-rotation hold (with

band) x35s x35s x35s x35s
SL hip thrust (elevated) (3
seconds down)(use tennis
ball) x10 x10 x10 x10

Dips (6 seconds down) x10 x10 x10

BB bicep curl (6 sec
x10 x10 x10
down)
KB windmill x10 x10 x10