CAP Masters

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Monday, 102918

Prep 1-2 mins rolling out hip flexors 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out triceps # Activation 15 banded good mornings 15 banded face pulls 15 Lying banded dorsiflexion **https://www.youtube.com/watch?v=dRiLLq12SR4 :30 sec wall squat hold # Warm-up 250m row 5-7 Close grip push-ups 5 kang squats 1 wall …

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Saturday, 102718

Final Day of DE-Load week Activation/Prep :30 -:40 sec Banded hip flexor and extensor stretch **https://www.youtube.com/watch?v=-nlP6iONogo 12-15 reps Single leg banded hip flexor pulls **https://www.youtube.com/watch?v=drh1C9wVVYI 15-20 glute bridges 3 min bike @70-80% Directly into warm-up # Warm-up 3 Rounds 14 Mountain climbers 12 jumping jacks 10 air squats 8 bent over reserves flies 6 push-ups …

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Wednesday, 102418

  Prep/Activation 1-2 mins rolling out upper thoracic 1-2 mins rolling out lats 7 Quadrupeds **side 5 side lying T-Spine arm circles **each **https://www.youtube.com/watch?v=X_cTDRhnxCc 3 min bike: 1 min @60-70% 2 mins @:20 hard/:20 easy # Warm-up 1 min row 10 hanging scap squeezes 1 wall walk + :05 sec hold – 150m row 8 …

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Monday, 102218

Prep 1-2 mins rolling out triceps 1-2 mins rolling out quads 1-2 mins rolling out glutes 1-2 mins rolling out lats # Activation 12 Single leg banded hip flexor pulls **each **https://www.youtube.com/watch?v=drh1C9wVVYI 10 glute bridges 5 single leg glute bridges **each 12 banded face pulls w/pause # Warm-up 500m row w/damper @10 – 3-5 strict …

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