Monty’s home plan

Video	Sets	Reps	Weight	Comment
Long Adductors Stretch
Table Short Adductor Stretch (Groin)
spiderman rotation
Bridge and Variations
Hip Flexor
Chest and Hip Flexor combined
Mobility for the Ankle
DB Rear Foot Elevated Split Squats
Prone Row

Video	Sets	Reps	Weight	Comment
Bench Jumps				Start wirth power try a bench jump lateral squatpush shove med slam do 3 sets of reps integarate mobility in here and listen to body
Kettlebell High Row To Catch	3	8-10		a1
Correct Push Up Tips				a2
1 Arm Squat Press	3	10		B1- use kb 2 hands
Dead- Row	3	10		underhand 3 at a time
Kettlebell Swings	3	40/20		c1
Commando	3	40/20		c2