A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.

A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.

Lay flat on a bench, feet firmly pressed into the ground, grab the bar a little more than shoulder width apart, bring the bar down to your chest and press upward trying to externally rotate your arms. Perform in sets of 10,8,6.

Lay on a slightly inclined bench, feet firmly pressed into the ground, grab the bar a little more than shoulder width apart, bring the bar down to your chest and press upward trying to externally rotate your arms. Perform in sets of 10,8,6.

With a band securely anchored grab the band with both hands and slowly descend into a pushup and try to explode up. Perform as many reps as possible.

With the same anchored band from “Band anchored pushups” place the band across your chest and lower yourself quickly to the ground and press upward with enough force to lift your hands off of the ground. Perform as many reps as possible.

With a lighter resistance band place across your back and hold firmly with both hands and then perform as many pushups as possible.

While sitting on an exercise ball and holding dumbbells in both hands roll back until the ball is in the middle of your back. Push the DB's up and focus on the external rotation of the DB's at the top of the press. Perform as many reps as possible. Start with a lighter weight until you are comfor...

With a secured olympic bar at one end, grasp the other end with one hand and press up and bring back down focusing on the squeeze in your chest in the middle. Perform as many reps as possible.

Laying down while holding DB's with a straight arm bend at the elbow slowly lowering the weight towards your head, once you have reached full flexion extend back up. Perform as many reps as possible, 3x.

Low back supported with frog legs focused on lifting the chest into the air. Perform 50x