Foam role
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

Dynamic Mobility
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

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