Day 1 3 Rounds A- Banded Shoulder Dislocated 8 Reps “50% Controlled B- Upward facing dog 10 reps total 10 seconds hold on last rep C- worlds greatest opener 10 reps total 10 seconds hold on last each rep 2 Rounds A- Facing down Crawl 10 reps total “ 50% Controlled B- Crocodile side to side on knees 10 reps total 10 seconds hold on last each rep 2 Rounds A- Scapula push ups 10 reps 10 seconds hold on last rep B- Side tall plank 30-60 seconds Day 1 Week One Day 1 Week Two Day 2 2 Rounds A- wide stance Bulgarian split squat hold 20-40 seconds B- Hip flexors and quads wall stretch 40-60 seconds 2 Rounds A- Supported Bulgarian split squat knee rotational 6 reps 10 seconds hold on last rep “ 50% controlled” B- Pigeon stretch 40-60 seconds each side 2 Rounds A- Sumo Squat hold 30-60 seconds B- Squat resting position 60 seconds Day 2 Week One Day 2 Week Two Day 3 3 Rounds A- Banded shoulder dislocated 60-90 seconds B- Flat feet bridge hold 20-40 seconds C- Upward facing dog 10 reps 10 seconds hold on last rep “50% controlled” 2 Rounds A- Shoulder extension 40-60 seconds B- Tall plank pull through 16 reps long “50% controlled” 3 Rounds A- Dumbbell Circles 15 reps B- Gymnastic Tall plank hold 60 seconds C- Banded facing pull 15 reps 15 seconds hold on last rep “ 50% controlled” Day 3 Week One Day 3 Week Two Day 4 Accumulate 5 minutes passive hang Accumulate 5 minutes Low Plank Accumulate 5 minutes squat resting position Day 4 Week One Day 4 Week Two Day 5 2 Rounds A-Sumo squat side to side “Hips opener” 40-60 seconds “ 50% controlled” B- Wide stance Bulgarian Split Squat hold 2 Rounds A- Sumo Squat partials 15-20 reps 20 seconds hold on last rep B- Active back leg pigeon on the bench stretch 6-8 reps 10 seconds hold on down last rep “50% controlled” 2 Rounds A- Front feet elevated Split squats 10 reps 10 seconds hold on last rep B- Dog Position leg rotational 10 reps each “ 50% controlled” Day 5 Week One Day 5 Week Two Day 6 3 Rounds A- Banded shoulder dislocated 60-90 seconds B- Foam Roller lat stretch 60-90 seconds C- Crocodile side to side on knees 10 reps total 10 seconds hold on last each rep 3 Rounds A- Side rotational Chest stretch 60 seconds each B- Banded Lat stretch 60 seconds each C- Push up hold reverse grip on knees 40-60 seconds 2 Rounds A- Shoulder extension 40-60 seconds B- Scapula push ups 10 reps 10 seconds hold on last rep Day 6 Week One Day 6 Week Two Day 7 Accumulate 5 minutes passive hang Accumulate 5 minutes Tall Plank Accumulate 5 minutes squat resting position Day 7 Week One Day 7 Week Two 🔄 Reset All Progress
