Posted: November 6, 2017 in Uncategorized

New program starts today. Below are the new activation exercises in blue they will link to a video when you click on them. I recommend watching them and coming with an idea about them tomorrow. We will spend six weeks with these new SMR and activation exercises. We will also be changing up the Strength portion. We will still have a unilateral focus to try and fix some bilateral deficits that have been identified. As always come with an open mind and a willingness to learn some new great exercises. Put in the work and this program will pay huge dividends very soon.


Warm Up A


  • Peanut Lumbar Spine
  • Foam roll low back x 10
  • Foam Roll Quads x 10
  • Bent Knee Hamstring Stretch x10ea
  • Lats/Posterior delts x 10
  • Adductors x 10



  • Hang Clean + Front Rack Spit Squat 5 x 10 (5ea) start with a light weight. only hang clean the bar to start the movement and when you switch legs
  • Strict Pull ups 5 x 5


  • 10 OHS
  • 20 double unders
  • 8 OHS
  • 6 ohs
  • 60 Double Unders
  • 4 OHS
  • 80 Double Unders
  • 2 OHS
  • 100 Double Unders


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