5 Star Night

Warm-Up Stretching

• T-Spine Sky Reaches
• Laying Open Book Full Faces
• T-Spine Reverse Moon (Done on Plyo Box)
• A-Skips
• Pogos
• Karaoke
• Lunge to Reach Back

Core Primer (Pre-Hit/Pre-Lift)

• Isolation Holds from hinge (hitting) position w/Band
  • 20 Seconds Ea. Side 2 x
• Medicine Ball Swings
  • 5 Ea. Side 2 x
• Medicine Ball Side Throws (Saucer Slings)
  • 5 Ea. Side 2 x
• Lead Arm (Armbar Stretch) Isolation Hold
  • 20 Seconds Ea. Side 2 x
• Water Bag Sphere Swings
  • 6 Ea. Side 2 x
• Single Leg (Knee Down) Catch n’ Throws
  • 5 Ea. Side
• Split Squat Jumps w/Plate Hold
  • Shift side to side w/Plate as you reverse the feet w/each jump
  • 10 Total

Post Hitting Workout

• Banded Kneeling Landmine Press
  • 5 Ea. Side 2 x
• Lift n’ Switch Landmine Press
  • 5 Ea. Side 2 x
• Jammer Press
  • 5 Ea. Side 2 x
• Cable Pull n Release
  • 8 Ea. Side 2 x
• Sled Drives
  • 2 x Both Ways (Push Fwd/Reverse Drive Back)
• Kettlebell Squat to Press
  • 10 Reps 2 x
• Kettle Reverse Lunge + Chop Raise
  • 10 Reps 2 x