November 14, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 5 Bent Over Lat Stretch L R + 15 Kettlebell Bent Row 5 Bretzel L R + 10 Plank Shoulder Taps + 20 Kettlebell Around the Hips 5 HK Tuck Shift Rotate and Reach + 20 Goblet Lunges 3 Drop Catch…

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November 13, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) Foam Roll Hips 30 sec L R + 5 Starfish Sit and Reach L 5 R Foam Roll Calves 30 sec L R + Banded Ankle Distraction 30 s L R Foam Roll Lats 30 sec L R + 10 Overhead Squats…

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November 12, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 30 sec LAX Ball in Pec L R + Supine Wall Press w/ Hollow Body Hold (30 seconds) 5 HK Tuck-Shift-Rotate-Reach L R + 10 Overhead Lunge 3 x 3 BB RDL Stretch + 10 Jumping Good Mornings Skill A. Upside…

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November 11, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 10 Hip Circles L R + 10 Plank Shoulder Circles Foam Roll Hips + Foam Roll Hamstrings (30 sec) Banded Ankle Distraction 30 sec L R Bretzel 5 L 5 R + 10 90 degree rotational Jump 3 Drop Catch Fast…

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November 10, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 10 x All 4s Hip Abduction + Lateral Monster Walks Foam Roll Serratus Anterior 30 sec L R + 8-10 Strict Press 10 PVC Pass Throughs + 10 Kettlebell Halos 3 x 3 BB RDL Stretch Cycle (Flat Footed Snatch Pull…

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November 8, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 5 Bretzel + 10 Plank Shoulder Circles L R Foam Roll Hips 30 sec L R + 5 Starfish Sit and Reach L 5 R Foam Roll Calves 30 sec L R + Banded Ankle Distraction 30 s L R Foam…

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November 7, 2020

Warmup Run 500 M Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 5 Bent Over Lat Stretch + 10 Scapula Pullups 5 Bretzel L + R + “A” Skip DNB 10 Hip (x1) Hamstring (x2) Flow + “B” Skip DNB Skill A. Partner Lax Ball Drop/React/Sprint/Catch 4 sets of 4.…

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November 6, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 10 PVC Pass Throughs + 10 Kettlebell Halos 10 Quad Hip Hamstring Flow Box Formations Strength A. Split Clean + Push Jerk 6 sets of 2+2 Rest 90 seconds. Alternate lead legs on split clean. Energy System Development 1 min on…

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November 5, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 30 sec Foam Roll Lats L R + 10 PVC Pass Throughs 30 sec Banded Ankle Distraction L R + 10 Overhead Squats 10 Plank Shoudler Circles + 10 Scapula Pushups 10 Quad Hip Hamstring Flow, alternating 3 Drop Catch Fast…

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November 4, 2020

Warmup Sympathetic Breathing Protocol with Coregeous Ball 10 Spinal Waves (5 Normal 5 Reverse) 10 PVC Pass Throughs + 10 Kettlebell Halos 5 Bretzel L 5 R + 8 Lateral Medball Toss L 8 R 10 Squat and Straight Leg Cycle + Lateral Skip DNB 3 Drop Catch Fast Feet for 5 seconds. Skill A.…

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