11:48
5-Step Squat (w Rotation) to Streamline Position (Part 6 of 10)
Kelvin Chua
1:29
ROM - Wrists (Part 5 of 10)
2:59
Warm Up Routine Introduction (Part 1 of 10)
1:50
ROM - Shoulder Blades (Part 2 of 10)
5:41
Quadruped Trunk Opener & Reach Through (Part 7 of 10)
3:43
Quadruped Cat Camel to Crab Flip (Part 8 of 10)
Shin Box with Forward Bow (Part 9 of 10)
1:01
ROM - Shoulders (Part 3 of 10)
2:46
ROM - Hips (Part 4 of 10)
7:27
Bent Over Y + T + W + L + Sweep (Part 10 of 10)
0:11
Single Arm Landmine Thrusters
0:14
Trap Bar Deadlift
0:15
Half Kneeling Keiser Row & External Rotation w Overhead Press
0:09
Incline Bench Press
0:17
Prone Ball Catch
Seated Rope Pull
0:13
Side Lying Star Plank w Hip Raise
0:08
Prone Lying Isometric Floor Push PAPE
0:05
Seated Banded Pulldown PAPE
0:24
Barbell Two-Step Hang High Pull
0:48
Band-Resisted Elbow External & Internal Rotation
0:29
Incline DB Bench Press
0:41
Single Arm DB Row
1:10
Seated Quick Band Pulls & Hold
0:25
Weighted Calf Raises
DB Rotational Step Up
Zercher Squat
0:58
Kettlebell Bottoms Up Floor Single Arm Press
0:32
DB Flat Bench Flyes
0:43
Elevated Side Plank w Knee Tuck
Keiser "W" "T" "A"
0:40
DB Alternating Split Leg Jerk
Band-Assisted One Arm Pull Up
0:34
Jefferson Curl
0:26
Knee Tuck Front Lever + Pull Up
Barbell Hang Overhead Snatch to Squat
KB Single Arm Push Up
Incline Single Arm Push Up
Goblet DB Alternating Side Lunge
0:44
KB Single Arm Clean & Overhead Press
0:50
Bird Dog DB Single Arm Row
KB Bottoms Up Forearm Handle Balance
Single Leg Glute Bridge & Banded Knee Tuck & Hold
Band Assisted Muscle Up
0:20
Gym Ball Floor Roll
Standing Hip Internal Rotation
Standing Hip External Rotation
1:55
Hip Internal Rotation (Back Leg) PNF Stretch
1:45
Hip External Rotation (Front Leg) PNF Stretch
Sidewards Leg Swing
1:00
Prone Hip Reverse Crossover Stretch
Forward Backwards Leg Swing
1:18
Kneeling Straight Arm DB Controlled Lowers
0:27
Trap Bar Squat-Hold Jump
0:56
Supported Single Leg Hurdle Hovers
Rotation Split Leg Single Arm Barbell Landmine Press
0:22
Standing External Rotation with Overhead Press (Cuban Press)
0:23
Medicine Ball Rotational Side Slam
0:45
Fist-Grip DB 3-Way Isometric Lunge (with Cyclone)
0:30
Bent Over Weighted "I" "Y" "T"
Barbell Bench Press Isometric Hold to Speed Presses
Single Arm Dumbbell Row (Bench Support)
Side Plank w Straight Leg Raise
1:34
Seated Single Leg Hip Lift Off
