Exercises noted as "a" & "b" should be paired together - do one set of the first exercise and one set of the second exercise so both sets are done in tandem. Complete 2 sets x 10 reps each exercise unless otherwise noted. Rest is 20'' between each set. Here are some reminders for this routine:

-The loads should be between 60-80% of maximal load (the most significant load you can safely perform for two repetitions of a given exercise).
-Let the repetition scheme dictate the selection of loads. In other words, if you can't perform the desired amount of repetitions for the exercise then then there is too much load.
-Never force range of motion beyond what the tissue and joints will currently allow. If you are unable to achieve the ranges in the video modify the movement and/or reduce the load.
-Always try and maintain structural alignment of hip, knee and ankle.

1. Pogo - activation exercise. 2x15 reps.
https://youtu.be/zn5Wr-o_mcsMuscular

2a. Squat (with barbell or dumbbells).
https://youtu.be/jjLVXLYE0XQ
2b. Single leg squat & row (7-10 reps each leg/arm per set).
https://youtu.be/kpo0cyBA98k

3a. Chest Fly on physioball or bench.
https://youtu.be/ItpBiI5Gm18
3b. Up-down Plank. (20 reps total)
https://youtu.be/2Dz0u0PCYLQ

4. Lateral Power.
https://youtu.be/e7KwZy2LHtw

5a. Low to High Wood Chop w/Half Kneel. (10 reps each direction per set)
https://youtu.be/IeBAi6S6W_c
5b. Med ball Rotation/Cherry Pickers. (Single rep is up-left-up-right. 4-6 reps per set)
https://youtu.be/qh-I6HTU1Oc

6a. Lat Pull Down.
https://youtu.be/shYfe8uJPwI
6b. Retraction-Abduction.
https://youtu.be/At-hl4B6nFs

7. Core/ab exercises of choice - flutter kicks, bicycle crunches, planks, etc.

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