STRENGTH AND MOBILITY (SAM)

PHASE 1-EASY

 Prone plank-10 seconds  Lateral x 6/toe in, neutral, toe out  Side plank-10 seconds/side  Donkey kicks x 8/leg  Prone plank-10 seconds  Donkey whips x 8/leg  Double hip x 6  Fire hydrants x 8/leg  Clams x 6/leg  Knee circles forward x 8/leg  Reverse clams x 6/leg  Knee circles backward x 8/leg  Reverse air clams x 6/leg  Cat-cow x 5 cycles

PHASE 1-HARD DAY

 Prone plank-20 seconds  Reverse clams x 8/leg  Side plank-20 seconds  Reverse air clams x 8/leg  Supine plank-10 seconds  Lateral leg raise x 8/toe in, neutral, toe out  Side plank-20 seconds  Donkey kick x 8/leg  Prone plank-20 seconds  Donkey whips x 8/leg  Split x 5/leg  Fire hydrants x 8/leg  Side walk squat x 5/leg  Knee circles forward x 8/leg  Good morning x 5  Knee circles backward x 8/leg  Bird dog x 5/leg  Cat-cow x 5 cycles  Clams x 8/leg

STRENGTH AND MOBILITY (SAM)

PHASE 2-EASY DAY

 Prone plank-20 seconds  Side plank-20 seconds  Supine plank-10 seconds  Donkey whips x 8/leg  Side plank-20 seconds  Fire hydrants x 8/leg  Prone plank-20 seconds  Knee circles forward x 8/leg  Single leg bridge x 8/leg  Knee circles backward x 8/leg  Clams x 8/leg  Lower body crawl x 10  Reverse clams x 8/leg  Iron cross x 10  Reverse air clams x 8/leg  Australian crawl x 10  Lateral leg raise x 8/toe in, neutral, toe out  Iron cross x 10  Donkey kick x 8/leg  Groiners x 10  Cat-cow x 5 cycles PHASE 2-HARD DAY

 Skipping forward w/arm raises x 30 m x 2  Good morning x 8  Skipping side 2 side w/arm swings x 30 m x2  Bird dog x 5/leg  Lateral shuffle x 10 yds each direction  Clams x 8/leg  Forward walking x 5 each side  Reverse clams x 8/leg  Wide outs x 10  Reverse air clams x 8/leg  Mountain climbers Singles In x 10  Lateral leg raise x 8/toe in, neutral, toe out  Lateral lunge x 10  Donkey kicks x 8/leg  Wave lunge x 10  Donkey whips x 8/leg  Prone plank-25 seconds  Fire hydrants x 8/leg  Side plank-25 seconds  Knee circles forward x 8/leg  Supine plank-25 seconds  Knee circles backward x 8/leg  Side plank-25 seconds  Lower body crawl x 10  Prone plank-25 seconds  Iron cross x 10  V-sit-10 seconds  Australian crawl x 10  Superman x 10-point thumb to sky  Iron cross x 10  V-sit-10 seconds  Groiners x 10  Split squat x 5/leg  Cat-cow x 5 cycles  Side walk squat x 5/leg

STRENGTH AND MOBILITY (SAM)

PHASE 3-EASY DAY

 Prone plank-30 seconds  Good mornings x 10  Side plank-20 seconds/side  Iron cross x 10  Supine plank-20 seconds  Knee to chest extension x 5/leg  Prone plank w/arm extension x 5/arm  Leg raise with knee bent x 5/leg  Side plank w/rotation x 5/arm  Groiners x 10  Supine plank w/alternate leg lifts x 5/leg  Fire hydrants x 10/leg  Plank forward and backward x 10  Knee circles forward x 5/leg  V-sit alternating bent knee x 5/leg  Knee circles backward x 5/leg  Squat with arm extensions x 10  Bent knee leg extension on stomach x 5/leg  Hip bridges x 10  In-out leg extension w/bent knee x 5/leg  Clams x 8/leg  Y pullover x 5  Lateral leg raise x 5/toe in, neutral, toe out  Straight pullovers x 5  Leg extension on side-forward/backward x 5/leg

PHASE 3-HARD DAY

 Skipping forward w/arm raises x 30 m x 2  Prone plank-forward and back x 10\  Back skipping w/arm raises x 30 m x 2  V-sit alternating bent knee x 5/leg  Lateral skipping with arms x 30 m x 2  Split squat w/torso lean (hands up) x 5/leg  Skip-Skip lunge x 5/leg  Side lunge w/twist x 5/leg  A-skips x 5/leg  Straight leg (hands up) x 10/leg  Wave lunge x 5 each direction w/ 30 m run out  Inchworms w/push up x 5  Wide outs x 10 w/ 30 m run out  Bird dog w/side extensions x 5/leg  Speed skaters x 5/side w/ 30 m run out  Single leg hip bridge x 10 (hold last 1 5-10 sec)  Mountain climber singles in x 10/leg w/ 30 m  Bridge w/heel walks x 2 run out  Iron cross x 10  Mountain climber singles out x 10/leg w/ 30 m  Knee to chest extension x 5/leg run out  Leg raise w/bent knee x 5/leg  Lateral shuffle x 5/direction (45° backward)\  Groiners x 10  Plank x 30 seconds  Fire hydrants x 5/leg  Side plank x 20 seconds/side  Bent knee hip extension (on stomach) x 5/leg  Supine plank x 20 seconds  Log rolls x 5/leg  Plank w/arm extension x 5/arm  Y pullovers (laying down arm extensions) x 5  Side plank w/rotations x 5/arm  Straight arm pullovers x 5  Supine plank w/alternate leg lifts x 5/leg

STRENGTH AND MOBILITY (SAM)

PHASE 4-EASY DAY

 Prone plank x 30 seconds  Good morning x 10  Side plank x 20 seconds/side  Iron cross x 10  Supine plank x 20 seconds  Knee to chest extension x 5/leg  Plank w/arm extension x 5/arm  Leg raise w/bent knee x 5/leg  Side plank w/rotations x 5/arm  Groiners x 10  Supine plank w/alternate leg lifts x 5/leg  Fire hydrants x 5/leg  Plank forward and backward x 10  Knee circles forward x 5/leg  V-sit alternating bent knee x 5/leg  Knee circles backward x 5/leg  Squat w/arm raises x 10  Bent knee hip extension (on stomach) x 5/leg  Hip bridge x 10  Log rolls x 5/leg  Clams x 8  Y pullovers x 5  Lateral leg raise x 5/toe in, neutral, toe out  Straight pullovers x 5  Leg extension on side-forward/backward x 5/leg

PHASE 4-HARD DAY

 Skipping w/arm raises x 30 m x 2  V-sit flutter kicks x 30 seconds  Backward skipping w/arm raises x 30 m x 2  Plank rotations right side x 10  Lateral skipping with arms x 30 m x 2  Australian crawls x 20  Skip-Skip lunge x 30 m x 2  Straight arm scoops x 5/leg  Wide outs x 10 w/30 m run out  Knee to chest walk x 5/leg  Hops x 10 w/30 m run out  Walking hip rotations x 5/leg  Speed skaters x 10 w/ 30 m run out  Walking arm reaches x 5/leg  Mountain climbers singles in x 10 w/30 m run  Bear crawls x 10 m out  Side bear crawls x 5/leg  Mountain climbers singles out x 10 w/30 m run  Squat arm raises w/straight arms x 5 out  Squat arm raises w/Y arms x 5  Mountain climbers doubles in x 10 w/30 m run  Hip bridge x 10 w/10 hold out  Iron cross x 10  Mountain climbers doubles out x 10 w/30 m run  Knee to chest extension x 5/leg out  Leg raise w/bent knee x 5/leg  Frog hops x 10  Groiners x 10  Plank w/arm extension x 5/arm  Fire hydrants x 5/leg  Side plank w/rotations x 5/arm  Bent knee hip extension x 5/leg  Supine plank w/alternate leg lifts x 5/leg  Log rolls x 5/leg  Plank rotations left side x 10  Y pullovers x 5  Side plank leg lifts x 5/leg  Straight pullovers x 5

STRENGTH AND MOBILITY (SAM)

PHASE 5-HARD DAY

 Skipping forward w/alternating arms x 30 m  Side lunge haybales x 5/side  Backward skipping w/alternating arms x 30  Front plank w/alternating arm/leg lifts x 30 m seconds  Skipping side to side w/arms x 30 m x 2  V-sit scissor kick x 30 seconds  Skip skip lunge x 30 m x 2  Single leg hip bridge x 5 to 20 second hold  Pogo hops x 5 w/30 m run out x 2  Front plank w/alternating hip abduction x  Speed skater x 5 w/30 m run out x 2 30 seconds  Squat jumps x 5 landing shallow w/30 m run  V-sit flutter kick x 30 seconds out  Straight leg forward/backward x 5/leg  Side squat jumps x 5/side w/30 m run out  Side to side straight leg x 5/leg  Frog hops x 10  Forward and back bent knee x 5/leg  Bounding x 10 x 2  Side to side bent knee x 5/leg  Walking straight leg sweeps x 5 x 2  Forward hurdles x 5/leg  Knee to chest x 2 x 5/side  Reverse hurdles x 5/leg  Walking hip rotations x 5/leg  Forward straight leg circles x 5/leg  Wave lunges x 3 lunges x 8 rotations  Reverse straight leg circles x 5/leg