Mobility

Question 0

Back Extensions 4

Answer 0

Supermans
Camel Pose
Cat and Cow
Scorpion

Question 1

Air Squat

Answer 1

Dynamic Hanstring Stretch
Calf Banded Distraction
Banded Hip Extension with Arm Reach
Half Kneeling Quad Stretch

Question 2

Bar Muscle Ups

4

Answer 2

Lat Foam Roll
Double Lacrosse Ball Forearm Smash
Anterior Delt Pec Smash
Banded Anterior Shoulder Stretch

Question 3

Bench Press

4

Answer 3

Anterior Delt Pec Smash
Kneeling Shoulder Opener
Chest Opener
Band Anterior Shoulder Stretch

Question 4

Box Jumps

4

Answer 4

Barbell Calf Smash
Calf Banded Distraction
Hamstring Adductor IT Band Stretch
Foam Roller Calves

Question 5

Burpees

3

Answer 5

Back Foam Roll
Anterior Delt Pec Smash
KB Psoas Smash

Question 6

Butterfly Pull-ups

3

Answer 6

Lat Foam Roll
Banded Lat Stretch
Double Lacrosse Ball Forearm Smash

Question 7

Chest To Bar Pull-ups

3

Answer 7

Lat Foam Roll
Banded Lat Stretch
Double Lacrosse Ball Forearm Smash

Question 8

Clean

6

Answer 8

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch
Wrist Stretch 2
Wrist Stretch 3
Banded Supine Hip Opener

Question 9

Clean & Jerk

4

Answer 9

Lacrosse Ball Hip Smash
Back Foam Roll
Banded Lat Stretch
Banded Adductor Stretch

Question 10

Deadlift

4

Answer 10

Back Foam Roll
Lacrosse Ball Hamstring Smash
Lacrosse Ball Hip Smash
Double Lacrosse Ball Forearm Smash

Question 11

Double Unders

4

Answer 11

Lacrosse Ball Shin Smash
Lacrosse Ball Calf Hamstring Smash
Double Lacrosse Ball Forearm Smash
Barbell Calf Smash

Question 12

Dumbbell Clean

6

Answer 12

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch
Wrist Stretch 2
Wrist Stretch 3
Banded Supine Hip Opener

Question 13

Dumbbell Snatch

4

Answer 13

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

Question 14

Farmers Carry

2

Answer 14

Double Lacrosse Ball Forearm Smash

Lat Foam Roll

Question 15

Abmat Sit-up

Answer 15

Lacrosse Ball Hip Flexor

KB Psoas Smash

Question 16

Front Squats (7)

Answer 16

1) Back Foam Roll
2) Calf Foam Roll
3) Banded Adductor Stretch
4) Lacrosse Ball Shin Smash
5) Calf Banded Distraction
6) Barbell Tricep Smash
7) Kneeling Shoulder Opener

Question 17

GHD Sit-ups

Answer 17

KB Psoas Smash
Banded Hip Extension with reach
Banded Quad Hip Stretch

Question 18

Handstand Push-ups

4

Answer 18

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

Question 19

Handstand Hold

4

Answer 19

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

Question 20

Handstand Walk

4

Answer 20

Lat Foam Roll
Trap Smash
Shoulder Mobilization
Internal Rotation Shoulder Stretch

Question 21

Hang Clean

6

Answer 21

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch 1-3
Banded Supine Hip Opener

Question 22

Hang Power Clean

5

Answer 22

Lacrosse Ball Hip Smash
Back Foam Roll
Wrist Stretch 1-3

Question 23

Hang Power Snatch

4

Answer 23

Back Foam Roll
Banded Supine Hip Opener
Banded Hip Extension with reach
Calf Banded Distraction

Question 24

Hang Snatch | 4

Answer 24

Back Foam Roll Banded Supine Hip Opener Banded Hip Extension with reach Calf Banded Distraction

Question 25

Jumping Pull ups | 4

Answer 25

Lat Foam Roll Banded Lat Stretch Double Lacrosse Ball Forearm Smash Lacrosse Ball Calf Hamstring Smash

Question 26

Jumping Squats | 5

Answer 26

``` Back Foam Roll Foam Roller Calves Banded Adductor Stretch Lacrosse Ball Shin Smash Calf Banded Distraction ```

Question 27

Kettlebell Cleans | 6

Answer 27

Lacrosse Ball Hip Smash Back Foam Roll Wrist Stretch 1-3 Banded Supine Hip Opener

Question 28

Kettlebell Snatch | 4

Answer 28

Back Foam Roll Banded Supine Hip Opener Banded Hip Extension with reach Calf Banded Distraction

Question 29

Kettlebell SDHP | 4

Answer 29

Back Foam Roll Double Lacrosse Ball Forearm Smash Lacrosse Ball Glute Smash Banded Hamstring Stretch

Question 30

Kettlebell Swing | 4

Answer 30

Lacrosse Ball Glute Smash Double Lacrosse Ball Forearm Smash Back Foam Roll Foam Roller Hamstrings