MVP Strength Program Outline
Here is an outline of the program. Below this, you will find videos & descriptions of the exercises.

Start with the Mobility set (1 set), and then do Strength Round 1 and then Strength Round 2 for 3 sets each

Mobility Round: (1 set)

• Windshield Wipers -- x8 each side
• 90/90 Glute Stretch -- x:30sec each side
• Half-Kneeling Hip Flexor Stretch -- x8 each side
• World's Greatest Stretch -- x8 each side

Strength Round 1: (3 sets)

• Forward Monster Walks -- x:30sec
• Reverse Lunge -- x10 each side
• Russian Twist -- x:30sec

Strength Round 2: (3 sets)

• Air Squat -- x15 reps
• Single Leg Calf Raise -- x20 each side

Mobility Round​ (1 set)

These joint mobility movements should be through a pain-free range of motion. Don't force any movement, and don't push through any pain. Explore!

#1 Windshield Wipers​ x 8 each side
On your back, cross one leg over the other. Gently rock back and forth. Should feel a gentle mobilization in your low back.

#2 Hip 90/90 Glute Stretch​ x :30sec
Sit with your front leg in 90degrees bent position. Lean over the front leg and feel a stretch in your glute

#3 Hip Flexor Stretch​ x 8 each side
Half-kneeling position. Gently lunge forward and feel a stretch on the back leg hip flexor (front of the hip).

#4 World's Greatest Stretch​ x 8 each side
8x rotations, 8x knee extensions. With the knee extensions should feel a good stretch in the hamstring. 

STRENGTH ROUND 1 (3 sets)

These exercises are meant to be done in a circuit. Meaning - go from one exercise to the next until the prescribed number or sets is complete. Shoot for a minimum of 3 sets (3 times through the circuit). Eventually, with consistency, try to build up to 4-5 sets.

#1 Forward Monster Walks​ x :30sec
Sit low into this one. Should feel the hips as well as the quads.
If you don't have a band, try the side plank variation

#2 Reverse Lunge x10 each leg
10 reps each side = 20 reps total

#3 Russian Twist x :30sec
Keep the heels off the floor, rotate side to side. Keep those abs tight!

STRENGTH ROUND 2 (3 sets)

These exercises are meant to be done in a circuit. Meaning - go from one exercise to the next until the prescribed number or sets is complete. Shoot for a minimum of 3 sets (3 times through the circuit). Eventually, with consistency, try to build up to 4-5 sets.

#1 Air Squat x 15 reps
You should feel a muscle burn by the end of this - if not, add more reps or add some weights!

#2 Single Leg Calf Raise x 20 reps
Go until you get a good burn, with the intention to trying to get to 20