Push up
    Pull up
    Sit ups
    Back raises
    Squats 

    Hip extension: Couch stretch (page 114), 2 min each side 
    Bracing Sequence (page 65), at least 3x 
    100 Oz Water (some w/ electrolytes) 

    Lying lateral raises face-down
    Barbell Shrugs
    Curls
    French Curls
    Sit ups
    Dynamic Tension

    Back Presses (Dips)
    Pull ups
    Lying OH leg raises
    Calf raises 

    Hip function: Spend a total of 4 mins in a squat position 
    100 Oz Water (some spiked w/ electrolytes)
    Warm up before workout and cool down afterward 

    Back raises
    Bench press
    Lying lateral raises face-up
    Lying lateral overhead raises
    Lying overhead leg raises
    Stand ups (Squats)

    Push up
    Neck tension 
    Sit ups
    Back raises
    Squats 

    Plantar mobilizations page 217, 2 min each foot 
    Wear flat shoes  
    100 Oz Water (some spiked w/ electrolytes) 

    Standing lateral raises
    Overhead press
    Standing bent over pulls 
    Wrist curls
    Grips
    Calf raises

    Back presses (dips)
    Pull up (many variations)
    Lying OH leg raises (Heavy boots if too easy!) 
    Calf raises (Ball of foot!) 

    Lateral ankle smash and floss page 212  
    Medial ankle smash and twist page 213 
    Couch stretch / 100oz water  

    Lying lateral raises face-down
    Barbell Shrugs
    Curls
    French Curls
    Sit ups
    Dynamic Tension

    Push up
    Pull up
    Sit ups
    Back raises
    Squats 

    T-spine global smash & Hamstring Floss page 244
    100 Oz Water (some spiked w/ electrolytes) 
    Mobility work as a post-workout cool-down

    Back raises
    Bench press
    Lying lateral raises face-up
    Lying lateral overhead raises
    Lying overhead leg raises
    Stand ups (Squats)

    Back Presses (Dips)
    Pull ups
    Lying OH leg raises
    Calf raises 

    Barefoot Saturday page 71
    Quad smash roller page 230 
    100 Oz Water (some w/ electrolytes)
    Bracing sequence 5x throughout the day    

    Standing lateral raises
    Overhead press
    Standing bent over pulls 
    Wrist curls
    Grips
    Calf raises

    Jogging

    Glute smash floss page 235
    100 Oz Water (some w/ electrolytes)

    Jogging