Warm Up Outline (10-20min)

20min Cardio & Heat
PT Workout
Pendulums (Thumb in & out.) 1x10ea
Seated Pulley Arm Raises 1×10
Scapula Pinch 3x30sec
Standing Reveres Wand 1×10+5sec holds
LAPD 1×10+5sec holds
Pull Up Bar Shoulder Stretch 3x30sec
Scapula Depression 3×15
Band Curls 3×15
Band Tricep Pull Down 3×15
Band Rows 3×15
Straight Arm Band Pull Downs 3×15
Wall Walks or Gyro 2×10
Band Internal Rotation 3×15
Band External Rotation 3×15
Roller Internal Stretch 1min
Roller External Stretch 1min
Sleeper Stretch 3x30sec
Capsule Stretch 3x30sec
Front Raises 1×10
Lateral Raises 1×10
Supine Pendulums (Thumb in & out.) 1x10ea
Floor Press w/ Extension 3×10
Supine Front Raises 2×10
Supine Lateral Raises 2×10
15-20min of PT Manipulation
20min of Electric Stem & Ice

10-15min Active Warm Up
Back Squat 8×1/160kg
Transverse Lunge 3x10ea
Abductor Raises 3x15ea
Adductor Raises 3x15ea
Lateral Band Walks 3x15ea
10-15min of Hip Mobility
Turkish Seat Up 3x10ea
Wind-Mill 3x10ea
Seat Ups w/ Feet Anchored
Dead Bug Alternate Arm & Leg 3x10ea
Dead Bug Both Arms & Legs 3×10
Seated Rotation 3x15ea
15-20min Stretch

10min Active Warm Up
PT Workout
Pendulums (Thumb in & out.) 1x10ea
Seated Pulley Arm Raises 1×10
Scapula Pinch 3x30sec
Standing Reveres Wand 1×10+5sec holds
LAPD 1×10+5sec holds
Pull Up Bar Shoulder Stretch 3x30sec
Scapula Depression 3×15
Band Curls 3×15
Band Tricep Pull Down 3×15
Band Rows 3×15
Straight Arm Band Pull Downs 3×15
Wall Walks or Gyro 2×10
Band Internal Rotation 3×15
Band External Rotation 3×15
Roller Internal Stretch 1min
Roller External Stretch 1min
Sleeper Stretch 3x30sec
Capsule Stretch 3x30sec
Front Raises 1×10
Lateral Raises 1×10
Supine Pendulums (Thumb in & out.) 1x10ea
Floor Press w/ Extension 3×10
Supine Front Raises 2×10
Supine Lateral Raises 2×10
20x10m Sprints (3:1 / Work to Rest)
15-20min of PT Manipulation
20min of Electric Stem & Ice