Day 1 3 Rounds A- Squat resting position 60-90 seconds B- Active pigeon stretch 8 reps 10 seconds hold on last rep C- Pigeon stretch hold on the bench 30 seconds 3 Rounds A- Bulgarian Split Squat Partials wide stance 15 reps 15 seconds hold on last rep “ 50% controlled” B- Dog position knee rotational 12 reps each “ 50% controlled” C- Slider Cross mountain climber 30-40 reps total “push the sliders down” 2 Rounds A- Front feet elevated Split squats 10 reps 10 seconds hold on last rep “ 50% controlled” B- Frog pose 40-60 seconds ” Day 1 Week Three Day 1 Week Four Day 2 3 Rounds A- PVC or Banded shoulder dislocated 60 seconds “Preferred PVC” B- Side rotational Chest stretch 60 seconds each C- Upward facing dog 10 reps total 10 seconds hold on last rep 2 Rounds A- Push up 10-20seconds B- Facing down Crawl 10 reps “ 50% controlled” 2 Rounds A- passive hang thoracic circles 10 reps B- Reverse Tall plank knee tucks slow pace 40-60 seconds Day 2 Week Three Day 2 Week Four Day 3 2 Rounds A- Sumo squat wide stance side to side Hips opener” 60-90 seconds “ 50% controlled” B- wide stance Bulgarian Split Squat hold stretch 60 seconds 2 Rounds A- Bulgarian Split squat knee rotational 10 reps 10 seconds hold on last rep B- Active Pigeon stretch on the floor 8 reps 10 seconds hold on last rep “50% controlled” 2 Rounds A- Squat resting position 60-90 seconds B- Hip flexors and quads wall stretch 60-90 seconds Day 3 Week Three Day 3 Week Four Day 4 Accumulate 6 minutes passive hang Accumulate 6 minutes Low Plank Accumulate 6 minutes squat resting position Day 4 Week Three Day 4 Week Four Day 5 3 Rounds A- PVC or Banded shoulder dislocated 60 seconds “Preferred PVC” B- Foam roller lat stretch 90 seconds each C- dog position leg rotational 10 reps total 10 seconds hold up last rep “ 50% controlled” 3 Rounds A- Squat position Single arm shoulder extension 30 seconds B- Facing down Crawl 10 reps plated “50% controlled m” C- Banded lat stretch 90 seconds each Day 5 Week Three Day 5 Week Four Day 6 2 Rounds A- Sumo squat side to side “Hips opener” 60-90 seconds “ 50% controlled” B- Goblet Cossack Squats 10 reps total 2 Rounds A- Horse Stance Squat 20 reps 20 seconds hold on last rep B- Frog pose 60 seconds 2 Rounds A- Active back leg Pigeon on the bench 8 reps 10 seconds hold down last rep “ 50% controlled” B- Standing hip rotational overs 6 reps each “ 50% controlled” Day 6 Week Three Day 6 Week Four Day 7 Accumulate 6 minutes passive hang Accumulate 6 minutes Tall Plank Accumulate 6 minutes squat resting position Day 7 Week Three Day 7 Week Four 🔄 Reset All Progress
