Course curriculum

  • 1

    Warm up 1 - Part 1 - SMR

    • Pec Minor Trigger Point

    • SCM self massage

    • Upper Trap wall scrum Trigger Point

    • Levator Scapulae Trigger Point

    • Latissimus Dorsi Foam Roll

    • Upper Back Foam Roll
  • 2

    Warm up 1 - Part 2 - Joint Mob

    • Kyphosis killer (2 sets of 4 reps )

    • Broomstick Shoulder Circles (2 sets of 10 reps)
  • 3

    Warm up 1 - Part 3 - Stability

    • Neck Extensor push with Dumbbell front raise (2 sets of 6 reps)

    • Kettlebell Halos (2 sets of 6 reps each way)
  • 4

    Workout 1 - Work Set #1

    • Suspension Trainer butterflies (3-4 sets of 6-8 reps)

    • Banded T-Rotation with Foam Roller to Anchor the hips in place (3-4 sets of 8 reps each side)
  • 5

    Workout 1 - Work Set #2

    • Kettlebell Arm bar (3-4 sets of 6 reps each side)

    • Quadruped Shoulder CARS (3-4 reps of 4 reps each side)
  • 6

    Warm up 2 - Part 1 - SMR

    • Pec Minor Trigger Point

    • SCM self massage

    • Upper Trap wall scrum Trigger Point

    • Levator Scapulae Trigger Point

    • Upper Back Foam Roll
  • 7

    Warm up 2 - Part 2 - Joint Mob

    • Banded Neck distraction (2 sets of 30-60 sec)

    • Broomstick Behind The Back Shoulder Circles (2 sets of 10 reps)

    • Neck circles (2 sets of 6 reps each way)
  • 8

    Warm up 2 - Part 3 - Stability

    • 4 Point crab walk (2 sets of 3 rounds)
  • 9

    Warm up 2 - Part 4 - Potentiation

    • Walk out to Cobra stretch (2 sets of 4 reps)
  • 10

    Workout 2 - Work Set #1

    • Kettlebell Halos (3-4 sets of 8 reps each way)

    • Airport controller (3-4 sets of 4 reps each side)
  • 11

    Workout 2 - Work Set #2

    • Seated Kettlebell Alternating Overhead Press (3-4 sets of 10 reps)

    • Dead Hang (3-4 sets of max hold)

    • Banded Face pull to Y-Press (3-4 sets of 10 reps)

    • Wave unload to Scorpion Reach (3-4 sets of 4 reps)
  • 12

    Accessory warm up 1 - Part 1 - SMR

    • Pec Minor Trigger Point

    • SCM self massage

    • Upper Trap wall scrum Trigger Point

    • Levator Scapulae Trigger Point

    • Latissimus Dorsi Foam Roll

    • Upper Back Foam Roll
  • 13

    Accessory warm up 1 - Part 2 - Joint Mob

    • Banded Neck distraction (2 sets of 30-60 sec)

    • Kettlebell Halos (2 sets of 8 reps each way)
  • 14

    Accessory warm up 1 - Part 3 - Stability

    • Kettlebell Arm Bar (2 sets of 6 reps each side)
  • 15

    Accessory warm up 1 - Part 4 - Potentiation

    • Neck Extensor push with Dumbbell front raise (2 sets of 10 reps)

    • 4 Point crab walk (2 sets of 4 rounds)
  • 16

    Accessory warm up 2 - Part 1 - SMR

    • Pec Minor Trigger Point

    • SCM self massage

    • Upper Trap wall scrum Trigger Point

    • Levator Scapulae Trigger Point

    • Latissimus Dorsi Foam Roll

    • Upper Back Foam Roll
  • 17

    Accessory warm up 2 - Part 2 - Joint Mob

    • Suspension trainer butterflies (2 sets of 8 reps)

    • ½ kneeling Shoulder CARS against wall (2 sets of 6 reps)
  • 18

    Accessory warm up 2 - Part 3 - Stability

    • Banded T-Rotation with Foam Roller to Anchor the hips in place (2 sets of 8 reps each side)