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PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DAY 6 - LOW INTENSITY ACTION ON THE OBJECTIVES
Training should not be like a thumb and a blanket but like a hurricane and an earthquake. Don't suckle yourself to your strengths and lay a cover over your weaknesses. Training should lay bear your impediments, ripping the bandage off, leaving you naked of hidden deficits and doubts. - Coach Sonnon
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND
60 60 60 60 60 60
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DAY 18 - LOW INTENSITY ACTION ON THE OBJECTIVES
What's inside the mind of a fighter? I've trained many but the true inner life remains locked private. Within my heart I wonder: what if this were my final competition? How would I be remembered? Would I fight with honor; with valor; with integrity and dignity? Would I be worthy of remembrance? I will sleep peacefully knowing that when things were at their worst, most hopeless and bleak, I continued. I fought on. Coach Sonnon
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND
60 60 60 60 60 60
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 MOBILITY
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS CLOSED CHAIN KNEE ROTATIONS TAI CHI TWIST CLOSED CHAIN ELBOW ROTATIONS REAR SHOULDER ROTATIONS OUTSIDE HIP ROTATIONS THORAX ROTATIONS AIR GUITAR KNEE INFINITIES CAT DOG SPINAL WAVE KNEE TO CHEST LEG SWING TEA CEREMONY ARM WAVE SPINAL WAVE 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 COMPENSATION
DRILL BIT DOWNWARD FACING DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND FORWARD FOLD TWISTED CHAIR CLASPED HAND SHOULDER BRIDGE EXTENDED TABLE KNEELING LUNGE THREADING ARM CLASPED HAND BACK BEND SEATED SPINAL TWIST UPWARD FACING DOG SPLIT LEG FORWARD FOLD SEAL ELEVATED ROCKING BOAT 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
PROGRAM 1 WARMUP
ELBOW ROTATIONS SHOULDER ROTATIONS GUNSLINGER INSIDE HIP ROTATIONS OUTSIDE KNEE CIRCLES SPINAL ROTATIONS 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS
EXERCISE X R FRONT LUNGE LEAP PLANK PUSH SQUAT SIT THRU CLIMB GUARD PUSHUP SPINAL ROCK DROP TRIPOD OVERHEAD TWIST
SCORE
PROGRAM 1 COOLDOWN
DRILL BIT DOWNWARD DOG SHOULDER BRIDGE FOREARM FROG PIGEON STANDING SIDEBEND 60 60 60 60 60 60 SECONDS SECONDS SECONDS SECONDS SECONDS SECONDS