"Hump Day"

Daily Programming

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Side 2 Side Squat
• Quick Feet
• Lateral Shuffle

Isolation (3 Quality Rounds):

• 12-15 Banded Good Mornings
• 12-15 Band Pull Aparts
• 12-15 Banded Flys
• Front Rack KB Carry (D & B)

Met-Con (EMOM For 20 Min):

• Min 1:  Calorie Row/Bike
• Min 2:  Ball Slam/Rope Slam
• Min 3:  Jump Rope
• Min 4:  Air Squats
• Min 5:  Rest
  * Alternate moves every min *

Cash Out (3 Continuous Min):

• Side Plank
• Hollow Body Flutter Kicks
• Leg Climbs

Mobility (NFT):

• Smash Scapula w/ Ball
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Banded Hip Distractions
• Eagle Pose
• Saddle Pose
• Seated Front Fold
• Triangle
• Cobra
• Childs Pose
• Foam Roll

---

Express

Warm Up (Complete):

5 Reps Each Side:

• Knee Pull
• Hip Pull
• Quad Pull

Then...

Down & Back:

• High Knees
• Butt Kicks
• High Kicks
• Side 2 Side Squat
• Quick Feet
• Lateral Shuffle

Met-Con (EMOM For 20 Min):

• Min 1:  Calorie Row/Bike
• Min 2:  Ball Slam/Rope Slam
• Min 3:  Jump Rope
• Min 4:  Air Squats
• Min 5:  Rest
  * Alternate moves every min *

Mobility (NFT):

• Smash Scapula w/ Ball
• Smash Hips w/ Ball
• Banded Shoulder Distractions
• Banded Hip Distractions
• Eagle Pose
• Saddle Pose
• Seated Front Fold
• Triangle
• Cobra
• Childs Pose
• Foam Roll