ROLL
Lower Leg and Upper Leg inner outer and center- Target the tightness 30 seconds per spot
Traps
Lats and Triceps
Lacrosse ball the perimeter of your scapula use wall or floor
MOBILITY
Shoulder Clock
Stretch Lats, Tirceps, Quads
ACTIVATION
Lateral plank walks
Banded Lateral Walks
Scorpion Reaches
DEACTIVATION
Seats Leg Lifts (internal and external rotation)
STRENGTH
Strict Press
6 sets of 3 reps
Build to a heavy 3
Rowing Challenge
5 sets
15 Pulls
Rest 2 minutes between each set
Hard Pulls
Number of meters Rowed is your score
