Integrate (ubd)

Stability Integration (ubd-i)

Core Anti-rotation - Opposing Chest Press and Row

Kill The Trainer Game: Single Leg Balance Reactive Drill

NASM Prone Ball Combo (Trapezius Activation)

Prone Cobra on Foam Roll (Activation for muscles of the scapula, thorax & deep cervical flexors)

Single Leg Touchdown with Scaption and PNF Carry Away

Standing Cobra to Balance to Calf Raise

Subsystem Integration (ubd-i)

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Single Leg Squat to Bilateral Cable Pull Down

Single Leg Touchdown with Scaption and PNF Carry Away

Squat to Row (Posterior Oblique Subsystem Integration)

Standing Cobra to Balance to Calf Raise

Static Lunge to Row (Posterior Oblique Subsystem) Integration Progressions