Day 1 3 Rounds A1-Banded shoulder dislocated slow pace 60 seconds A2-Upward facing dog slow pace 10 reps 10 seconds hold on last rep “ 50% controlled” A3-Flat feet bridge hold 20-40 seconds 3 Rounds A1-Toes Elevated Jefferson Curl 8-10 reps 10 seconds hold on last rep A2-Dumbbell Pull Over From The Floor 8-10 reps 10 seconds hold on last rep A3-Side Plank Hip Raises on Bench 10 reps each 10 seconds hold on last rep 3 Rounds A1-Facing Down Crawl 10-12 reps total “50% Controlled” A2-Reverse Tall Plank Knee 30-60 seconds A3-Reverse Plank Shoulder Extension 10 reps 10 seconds hold on last rep Day 1 Week One Day 1 Week Two Day 2 3 Rounds A1-Upward Facing Dog Fast Pace 20 reps A2-Scorpion Reach 12 reps total 10 seconds hold on last rep A3-Sit-ups 20-30 reps 3 Rounds A1-Wide Stance Dumbbells Side to Side 16-20 reps total “50% Controlled” A2-Standing Lateral Cross Body Stretch 40 seconds each side A3-Side plank 4 Rounds A1-Bear to Pike Push Ups 10 reps A2-Narrow Stance Jefferson Squat Hold 90 seconds A3-Pigeon Stretch 40-60 seconds each A4-Forearm Plank 60 seconds Day 2 Week One Day 2 Week Two Day 3 3 Rounds A1-Banded Shoulder Dislocated 20 reps A2-Reverse Plank Shoulder Extension 10 reps 10 seconds hold on last rep A3-Crunches 50 reps 3 Rounds A1-Paralettes Wide Push Up 8-10 reps 10 seconds hold on last rep A2-Spider Walk Plate A3-Sit-ups 25 reps 3 Rounds A1-Triple Stance Sumo Squats 60 seconds A2-Sumo Squat Dumbbell Down Hold 40-60 seconds A3-Tall Plank Knee Tuck to Lateral Stretch 5 reps each 10 seconds hold on last rep “50% controlled” 2 Rounds A1-Tall Plank 60 reps A2-Toe Touch Crunches Abs 30-40 reps Day 3 Week One Day 3 Week Two Day 4 Accumulate 5 minutes passive hang Accumulate 2 minutes Plate Hold Accumulate 5 minutes squat resting position 20 minutes Steady Pace Cardio “Walking, jogging” Day 4 Week One Day 4 Week Two Day 5 3 Rounds A1-ATG Split Squat 10 reps 10 seconds hold last rep “50% Controlled” A2-Seated Leg Left Over Hip Flexor Activation reps each “50% Controlled” A3-Pigeon Stretch 3 Rounds A1-Deficit Single Leg Hip Thrust 10 reps each 10 seconds hold on last rep A2-Jefferson Curl 8-10 reps 10 seconds hold on last rep “50% Controlled” A3-Barbell Kayaking Abs 20 reps total 3 Rounds A1-Bulgarian Split Squat Partials Wide Stance 12 reps 10 seconds hold on last rep “50% Controlled” A2-Rotational Knee Drop Squat Hold 12 reps total “50% Controlled” A3-Sumo Squat Hold 40-60 seconds Day 5 Week One Day 5 Week Two Day 6 3 Rounds A1-Banded Back Extensions 20 reps A2-Upward Facing Dog Slow Pace 10 reps A3-Bear Crowl Position Shoulder Taps Ball Between Knees 16 reps total “50% Controlled” 3 Rounds A1-Side Plank Weight Ground to Over Head 10-12 reps each “50% Controlled” A2-AB Rollout Abs 6-8 reps “50% Controlled” A3-Down Dog Waist Shifts 10 reps total 10 seconds hold on last rep 2 Rounds A1-Rower Pike to Push Up 8-10 reps “50 Controlled” A2-V-Ups 20-25 reps Day 6 Week One Day 6 Week Two Day 7 3 Rounds A1-PVC Shoulder Dislocated 15 reps “50 Controlled” A2-Jefferson Circles 10 reps each side A3-Cobra Hanging to Lateral Side Stretch on the Ring 40-60 seconds each 3 Rounds A1-PVC Side to Side Fast Pace 40-60 seconds A2-Cross Leg Stance Side to Side Dumbbells 12-15 reps each A3-Side Tall Plank 40 seconds each side 3 Rounds A1-Sumo Squat Wide Stance Side to Side Hip Opener 12 reps total “50 Controlled” A2-Active Pigeon Stretch on the Floor 12 reps each 10 seconds hold on last rep A3-Crunches 40-50 reps Day 7 Week One Day 7 Week Two 🔄 Reset All Progress
