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.

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

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.

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

With an landmine anchored bar, start with the weight supported in one hand by your shoulder with the same side leg back in a lunge type position. Push the weight up over head focusing on the explosion, while at the same time driving the back leg forward. AMRAP both sides.

With your feet elevated, and an exercise ball beneath your forearms extend your arms forward and then back. AMRAP.

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