Thoracic Spine Mobilization - Overhead Reach
1 Sets, 1\' Hold, 1 X Day, 3 X week
Deep Squat Hip And Ankle Mobilization - Kettlebell
2 Sets, 30" Hold, 1 X Day, 3 X week
Pogos - Sagittal
12-9-6 Sets, Superset Reps,
Burpee
12-9-6 Sets, Superset Reps,
Heartbeat Squat - Kettlebell
3 Sets, 12-9-6 Reps, 1-2 X week
Overhead Press - Earthquake, Barbell
3 Sets, 12-9-6 Reps, 1-2 X week
Push Up - Earthquake
3 Sets, 12-9-6 Reps, 1-2 X week
Plyometric Shoulder Y - Swissball
3 Sets, 8 Reps, 1 X Day, 2 X week

Notes:

No special notes...
Thoracic Spine Mobilization - Overhead Reach
1 Sets
1\' Hold
1 X Day
3 X week
HOW: Place the foam roller perpendicular to your spine onto a segment which you want to work on (personally I like to work from bottom to top). Now elevate your arms as far back as you can-in an attempt to touch the floor. This movement is very similar to a wall angel. Spend a few repetitions on each segment-then move up toward the next.

 

FEEL: You will feel this in the middle of your back, specifically the area that is hinging over the foam roller.

 

COMPENSATION: Don’t allow your but to come off the floor or your ribs from flaring out this is typically due to compensation from your low back!
Deep Squat Hip And Ankle Mobilization - Kettlebell
2 Sets
30" Hold
1 X Day
3 X week
HOW: Perform a deep squat holding onto a kettlebell. Allow your elbows to be on the inside of your knees, then follow along with this video to stretch either your hips or your ankles.

 

FEEL: You will feel your hips or ankles stretching with this exercise.
Pogos - Sagittal
12-9-6 Sets
Superset Reps
HOW: Get set up in a standing position. Begin this exercise by bouncing on the balls of your feet moving forward <> backward. Think of yourself as a rubber band or a spring loaded coil. Be bouncy!

 

FEEL: You should focus on maintaining a rigid/stiff foot/ankle as well as your legs, think of this exercise like you’re bouncing on a pogo stick. You want to keep your legs stiff so that you ‘bounce’ like you’re bouncing on a stiff spring.

 

COMPENSATION: Do not let your knees excessively bend or your heels touch the ground, stay strong with your quad’s and bounce on the balls of your feet.
Burpee
12-9-6 Sets
Superset Reps
HOW: Start in a standing position. Begin the exercise by dropping down and performing a push up. Push yourself back up and get momentum to get into a squat position. Then perform a jump squat and repeat.

 

FEEL: This should feel like a full body workout that will get your heart rate up. You will feel an upper body workout with the push up whereas a lower body workout with the squat jump.

 

COMPENSATION: Watch the video for tips and tricks with hand placement and how not to bother your wrists, which can be common for some. All the same rules apply with your regular push up, jump squat, and landing mechanics form.
Heartbeat Squat - Kettlebell
3 Sets
12-9-6 Reps
1-2 X week
HOW: In a standing position, hold a kettlebell with both hands in front of your chest with your elbows bent. Perform a squat by bending your knees and hinging forward at the hips. At the bottom of your squat, press the kettlebell forward. While keeping your arms straight, push into the ground with your feet and return to the starting position.

 

FEEL: You should feel your lower body and chest muscles working. 

 

COMPENSATION: Press the kettlebell straight out from your chest, not overhead.
Overhead Press - Earthquake, Barbell
3 Sets
12-9-6 Reps
1-2 X week
HOW: In a squat rack, place a band on each end with a weight attached at the bottom of the band. Make sure the band tension and weights are even. Place the middle of the bar in the front of your shoulders with your elbows bent underneath holding onto it. In a standing position, press the bar overhead with both arms. The slower you go the easier it will be. If you press faster the bands will move the weight more. 

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Make sure you press the bar straight up overhead.
Push Up - Earthquake
3 Sets
12-9-6 Reps
1-2 X week
HOW: Grab a thick band to loop around the inside of the squat rack at about waist height. Place your hands shoulder width apart and place your feet back with your toes pushing into the ground. From this push up position, bend your elbows and perform a push up against the resistance of the band. 

 

FEEL: You should feel your chest and shoulder muscles working. 

 

COMPENSATION: Keep your body flat, don’t arch your back.
Plyometric Shoulder Y - Swissball
3 Sets
8 Reps
1 X Day
2 X week
HOW: Start by positioning yourself laying on a swissball in between your chest and stomach. Your knees should be straight out with your toes pushing into the ground. Have a weighted ball in each hand and extend your arms up overhead to make a “Y” position. While keeping your body still, bounce the ball up and down by slightly dropping it and catching it right away.

 

FEEL: You should feel your shoulder muscles working. 

 

COMPENSATION: Keep your knees off of the ground. Don’t arch your back, stay as straight as you can.