PEAK PERFORMANCE PROGRAM

YOGA WARMUP

Kettlebell weighted squat rotation (close stance lunge, kettle bell swing around front leg lifting to center) (4 sets of 10 ea)

Kettlebell Lunge with Shoulder Rotation (Rotate over lead leg on down, rotate to lifted leg on up - 4 sets of 10 ea)

Kettlebell Lunge with Reverse shoulder rotation (rotate away from lead leg on down, rotate to lead leg on up - 4 sets of 10 ea)

Offset dumbbell deadlift (Back foot even with lead heel)(4 sets of 10)

Lunge with Lateral band Resistance (Band resistance from side of lead leg) (4 sets of 10 ea)

CARDIO

Pigeon pose with shoulder turn (using pole or club behind shoulders)

R.a_movement 3 hip movements

Laying windshield wipers stretch

Scorpion pose

Deep twist pose

Couch pose

UPPER WARMUP

REST & STRETCH

Jump Lunges (4 sets of 10)

180 Degree Jumps (5 sets of 10)

Lateral Bounds (6 sets of 20)

Med ball Lateral Throw (5 sets of 10, each side)

Jump rope (15 Minutes)

YOGA WARMUP

CARDIO

Shoulder cars

Seated legs spread Tspine rotations

Kneeling Tspine rotators

Hanging leg reaches

Supine figure four

Lizard pose

Banded one leg jump back - keep opposite foot stationary, shoulders square (3 sets, 10 ea)

Plank kettlebell pulls 3 sets, 10 ea leg)

Cosak squats (3 sets, 10 ea leg)

Turkish getup w/ kettlebell

DEEP STRETCH

CARDIO

Pigeon pose with shoulder turn (using pole or club behind shoulders)

R.a_movement 3 hip movements

Laying windshield wipers stretch

Scorpion pose

Deep twist pose

Couch pose

Knee High Skip (4 sets of 20)

Depth Jumps (4 sets of 20)

Lateral Box Shuffle (4 sets of 20)

Lateral step then pull, cable pull (4 sets of 10 ea)

DEEP STRETCH

FULL BODY WARMUP

Knee Ups (5 sets of 12)

Med Ball Twist to Toes (6 sets of 12)

Planks with underreaches (6 sets of 10, each side)

Cable lunge lateral pulls (6 sets of 10)

Kettlebell side teapot squeeze (6 sets of 10, ea side)

SLEEP PRIME