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250107

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Warmup

1) General Warmup (3-4 minutes)

  • Row, Jog, or Light Air Bike – 2 minutes at a moderate pace
  • World’s Greatest Stretch with Overhead Reach – 4 reps per side
  • Dynamic Downward Dog to Plank Flow – 6-8 reps

2) Movement-Specific Activation (6-8 minutes)

  • Bodyweight Air Squats – 15 reps, focus on depth and control
  • PVC Pipe Shoulder Dislocates or Band Pass-Throughs – 10-12 reps
  • Wall-Facing Handstand Hold (if capable) or Pike Hold – 10-15 seconds to activate shoulders


Aerobic Conditioning

1) 3 Sets

  • 1 Turkish Getup
  • Rest :60


2) 5 Rounds

  • 25 Air Squats
  • 100 ft Overhead Carry Right
  • 20 Calorie Ski Erg
  • 100 ft Overhead Carry Left
  • 15 cal Air Bike
  • Rest 2:00


Cooldown

1) Active Recovery (2-3 minutes)

  • Child’s Pose to Thread-the-Needle Stretch – 20 seconds per side
  • Cat-Cow Stretch – 6-8 cycles
  • World’s Greatest Stretch with a Hold – 20 seconds per side

2) Static Stretching (4-5 minutes)

  • Hip Flexor Stretch – 30 seconds per leg
  • Hamstring Stretch (Standing or Seated) – 30 seconds per leg
  • Overhead Lat Stretch on Wall – 20-30 seconds per side
  • Quadriceps Stretch (Standing or Lying) – 30 seconds per leg
  • Wrist and Forearm Stretch – 15-20 seconds per side


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