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01:07Episode 1
FULL Hip Flow
Episode 1
A series of hip movements designed to help loosen and strengthen your hip movements. Perform all movements 1 time.
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01:26Episode 2
FULL ankle flow
Episode 2
A series of Ankle movements designed to help loosen and strengthen your hip movements. Perform 1 round.
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00:34Episode 3
Standing INT. ROT.
Episode 3
Standing with knees slightly bent rotate one leg at a time internally pushing the rotation until the rest of your torso starts to move. 10x/side
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00:17Episode 6
Banded Pulldowns
Episode 6
With an anchored band pull your arms down to your sides, and then with straight arms pull down. 10x/exercise
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00:12Episode 7
Landmine Rows
Episode 7
With a landmine setup bend over grab the bar and pull the weight to your chest. 10 reps, 8 reps, 6 reps with increasing weight.
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00:26Episode 8
Landmine Rotation
Episode 8
With a landmine setup bring the weight from side to side. AMRAP
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00:26Episode 9
Form Failure Curls
Episode 9
Perform a normal standing curl with elbows pinned to your side. The second your form drops either with your elbows, swinging your arms, or hips. AMRAP 3x
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00:24Episode 10
Shoulder Exercise
Episode 10
Press overhead bring down and then bring your elbows together while maintaining a 90 degree angle and then back up. Then alternate one arm at a time bringing down and completely rotating in, then press back up. 10x,8x,6x
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00:11Episode 11
Kettlebell Rotation
Episode 11
With a Kettlebell or dumbbell hinge forward over one foot and rotate towards the forward foot side. 10x/side