Make sure to maintain a posterior tuck of the pelvis, don't lose that position as you push your self into protraction (round of the back) and retraction (Squeeze the scaps.) Make sure the tops of your shoulders do not creep up towards your ears.

Starting in a pushup position, push your whole body up off the bench. Make sure you are aware of your wrists and landing soft on the bench.

Perform a single leg hinge but be more dynamic and quick. Try to maintain balance and be able to slow your self down as you come to the end range of the movement.

Perform a single leg RDL with holding weights in both hands. Making sure to maintain good square pelvis and coming up with force.

Starting on a slight elevation box that is 6-10 inches high, drop down to the floor, land softly then jump as high as you can once you touch the floor.

Stepping forward with one leg, slam the ball with force, once you catch the ball perform a rotational toss against the wall. Be quick but controlled here.

Start with elbows locked out, bring chest all the to the floor, release the hands and get arms straight with hands not touching the floor. Perform a push-up all the way up back to arms locked out. Try to keep hips tucked under the whole time.

With the resistance band outside of the feet, start with with both hands holding the bar. Give a 1/4 squat and press the bar with arm with force.

In a one knee position, feel tension and stretch in anterior portion of the hip that is planted on the ground. Keeping neutral spine, shoulders square, transition back and forth with the opposite foot controlled keeping tension in the glutes, hips and adductors.

Starting in a pigeon position, grab the cable or resistance band with the outside hand. Sit deeper in the stretch as you reach your arm across your body, finding end range then pulling back up into the starting position.

Bring one knee up and with both arms straight rotate over the knee that is up and then drop down into a lunge with a side bend. Repeat

Start with a knee pull to the chest and then while maintaining balance perform a hinge

Bring your knee up high and grab with the opposite hand. Feel like you are pulling that leg in, as you do rotate the opposite arm and turn the head with it to complete the "Stretch."

Starting in a modified shin box position, with out using your hands transition up to the point where your up leg foot gets to the ground, then you work back to the first position.

Driving one side leg into end range flexion, hold this position as you rotate over that side. You do not have to use ball or any weight, and if a box is available this is the best way to feel end range.

Watch video, feel tension in quads and make sure there is no knee tension and focus on hip flexors on transition.

Don't over think it but watch how I roll and where I end each position, good exhale on the reach.

Trying to create expansion through posterior region. Inhale on the way back, exhale on the way up hugging your knees to your chest best you can and keeping chin up to open up airway and to not create stress in your neck

Cues in the video, really focus on pushing back against the wall and staying tall through the sternum with out arching lower back.

Starting in a tall kneeling position, with one leg up. Holding a stick or something that is supported, try to isolate the up hip into hip flexion while maintaining a slight posterior tuck and keeping tension in the support.

(Please View Video For Cues on the drill)

Bike for 10 minutes to get system going but not get fatigued. Work up a sweat

Getting into any side plank variation position, maintaining this position perform a rear delt fly.

Kicking one leg out, rotate to that foot and hold the stretch for 2-3 seconds, then rotate back to the original position.

We are elevating the bar to push more volume and load while eliminating some risk. Still focused on the concentric portion of this lift ( going up.) And really driving through the legs

You can move the bench to where your feet are on a wall too. But be some where to put your feet on and have a slight degree of incline. This is a better position for your ribcage and you are able to keep your back on the bench the whole time during the movement.

Having the rear foot elevated, using a goblet position with the load, make sure core is engaged and have a big upper back. Keep majority of load on your front foot and try to keep sternum tall.

Starting with feet square, which ever hand the barbell is in that's the foot that is going to go back quick and fast. Make sure to remain stable during the whole movement.

With your back facing the wall, start in a staggered stance. You will be throwing the ball over the leg that is forward, maintaining balance and making sure back foot stays stable and isn't wobbly.

Starting with the ball on the front leg hip, perform a split jump and slam it on the outside of the opposite hip maintaining stability through out the whole movement.

Starting with elbows bent, maintaining solid tuck with pelvis, perform pushdowns maintaining tension in the triceps.

Getting into a frog position, grabbing a foam roller reach with your arms and sit back to your heels feeling tension in your tspine and shoulders.

Starting in a modified bear sit position, and sitting against the wall with back flat and tailbone as close to the wall as possible. As you bring your shoulders into flexion, do not let your fibs flare and start with arms a little wider.

Starting in front of the rig, feel like you pivot your foot over one side and rotate the band over that side. Come back to the starting

Holding a med ball, grab the resistance band with the outside hand. With the inside foot you will step back and rotate over the forward leg. Maintain stability and tension in the band.

Using a box that is around 12 inches, drop down with the medball keeping the core tight as you bring the med ball across your body, then quickly come back up to the box.

Hanging from the bar, perform a strict pull-up trying to get the chin passed the bar and controlling your body back down. NO KIPPING

Watch the video multiple times to master the movement, start slow then learn how to pick up pace.

Whichever foot is forward, this is the arm that is going to be working. Maintain some tension on the ball and perform a rotational fly with the cable machine.

Starting with a back roll, come forward and then try to transition into a 90-90 position while trying to keep the foot off the ground. Transition out of the position and go back to your back roll

Can you complete a full solid rep in 60 seconds, have to keep moving the whole time.

Cues in the voiceover in the video. Repeat twice for a total of 10 minutes of work.