ATLAS

ATLAS-
core and back strength
1 - Opposite Arm, Opposite Leg - x8 reps per side
2 - Prone Double Arm Raise - x8 reps
3 - Prone Straight Leg Lift - x8 reps per leg
4 - Prone Lower Body Crawl - x8 reps per side
5 - Sitting Bicycle - 30 seconds
6 - Straight Leg Circles on Knee - x10 reps per leg (both directions)
7 - Sitting Push Kicks - x8 reps per leg
8 - In-n-Outs - 20 seconds
9 - Australian Crawl - 20 seconds
10 - Back Rounders (3 count) - x10 reps
11 - Catback, Swayback (3 count) - x8 reps

Coach Jay Johnson-
https://www.youtube.com/watch?v=9KRpJg7r7bE

Opposite Arm, Opposite Leg - https://www.youtube.com/watch?v=anKFOcFfcMo
Prone Double Arm Raise - https://www.youtube.com/watch?v=h8gCIqn59OE
Prone Straight Leg Lift - https://www.youtube.com/watch?v=2qjUX3MpMEA
Prone Lower Body Crawl - https://www.youtube.com/watch?v=4-fzPRxElgg
Sitting Bicycle - https://www.youtube.com/watch?v=PYiTNgeoCsA
Straight Leg Circles on Knee - https://www.youtube.com/watch?v=-Xqv0skOyu8
Sitting Push Kicks - https://www.youtube.com/watch?v=2Qrnk-EHo7g
In-n-Outs - https://www.youtube.com/watch?v=3fX7c3-gEnk
Australian Crawl - https://www.youtube.com/watch?v=3567zBqAPHk
Back Rounders (3 count) - https://www.youtube.com/watch?v=OgntrYSYaIs
Catback, Swayback (3 count) - https://www.youtube.com/watch?v=oUuiHms3tZc