True stretch

Hamstring, Hip Flexor, (2 ways) quad, quadratis, low back, chest, periformis, glute medius, wall hip stretch, TFL stretch

Lunge matrix 8lbs 20 reps 3 pos. knee to over head press

Ab dolly on knee’s 12 reps 2x

Wall sweeps 12 reps

Toe raises

Bridge w/ leg drivers 2 pos. 15 reps each

Moving Stairs 2 min. 85%

12 reps 3 sets:

Pull-ups

Single legged squats on bench with plates

Incline bench chest press

Scissor abs on bench

Moving Stairs 2 min. 85%

12 reps 3 sets:

T-Bar row

Single leg hack squat

Ball chest flys

Snow shovel 24 reps

Walking Toes, heels, internal, external rotation

Toy soldiers

Lunge into high knee pull

Lunge Hip cradle

Walking RDL backwards

Full inchworms

Side lunges with toes up

Thoracic matrix type I bi-lateral stance 12 reps

Safety squats with over head press 3lbs toe in/neutral stance W/N/N

Posterior lunge with post/over head reach 20 reps

Balance reach (3 plains of motion) 10 reaches each direction

Leg drivers (10 reps each)

Lunge Matrix (3 plains of motion) 10 reps each directions

Over head press

Boot Camp

July 27, 2009

Exercise list:

Push-up w/ Staggered hands

Bench Hops

T push-ups

Mt climbers

Ground Matrix w/ Rotational Arm Drivers

Hop Matrix, Common lunges w/ Same side rotational @ knee level

Shoulder Matrix w/  hip to shoulder raise

Cable low to high rotations with stride stance

Squat thrust with frontal plane

Press to curl on bench

Lateral Lunge w/over head body bar

Side steps with Bands

Step ups

Ground Matrix w/ lateral leg driver

Lateral Over head with rope abs

Squat Thrust, Frontal plane (out of sync)

Hop station lateral

Squat w/dumbbell posterior overhead

Kneeling Matrix with over head press

Bands single leg balance  “get crazy”

Bench dips

Exercise list:

Push-up w/ Staggered hands

Ground Matrix w/ Rotational Arm Drivers

Hop Matrix, Common lunges w/ Same side rotational @ knee level

Shoulder Matrix w/ 3 planes, hip to shoulder raise

Single Leg Balance,  w/anterior. Knee reach to a posterior overhead reach

Thoracic Matrix Type I w/anterior lunge (we used body bar)

Ground Matrix w/ lateral leg driver

Squat Thrust, Frontal plane (out of sync)

Same side rotational lunge w/ same side rotational band pull

Squat w/dumbbell posterior overhead XNX

Lateral Lunge w/dumbbell knee to overhead press

Bands single leg balance  “get crazy”

click on the exercise page and view our signature MTS exercises.