Day 1 3 Rounds A1-Banded Front Raises 5-6 reps “Very Controlled” A2-Banded Behind Raises 5-6 reps “Very Controlled” A3-PVC Lying Down Mid Back Activation 10-12 reps “50% Controlled” 3 Rounds A1-Banded Single Arm Hammer Curl to Push Forward 6-8 reps “50% Controlled” A2-Squat Hold Banded Kettlebell Swings 40 seconds A3-Tall Plank Stability Ball 30-40 seconds 3 Rounds A1-Barbell Standing Side to Side 12 reps total “50% Controlled” A2-Barbell Front Push 5-8 “50% Controlled” A3-Side Tall Plank 30-40 seconds Day 1 Week One Day 1 Week Two Day 2 3 Rounds A1-ATG Split Squat 8-10 reps each A2-Rotational Knee Drop Squat Hold 8-10 reps total A3-Straight Leg Bike Kicks 20 reps total 3 Rounds A1-Toes Elevated Good Morning Pulses 30-40 reps A2-Goblet Bulgarian Split Squat with knee Rotational Drive 6 reps A3-Plank with Kettlebell Slide 10 reps 2 Rounds A1-Active Hip Opener on The Floor 8 reps each 10 seconds hold on last rep A2-Triple Stance Sumo Squats 40-60 seconds Day 2 Week One Day 2 Week Two Day 3 3 Rounds A1-Weighted PVC Shoulder Dislocated 6-8 reps “50% Controlled” A2-Cat-Caw Lumbar Band 10 reps 10 seconds hold on last rep “50% Controlled” A3-Reverse Plank Shoulder Extension 8-10 reps 10 seconds hold on last rep 3 Rounds A1-Paralettes Wide Push up 8-10 reps 10 seconds hold on last rep A2-Side Plank Hip Raises on Bench 5-6 reps 10 seconds hold on last rep “50% Controlled” A3-Jefferson Curl hold 60-90 seconds 3 Rounds A1-Up to Down Dog Push ups 8-10 reps 10 seconds hold on last rep A2-Facing Down Crawl 10 reps total “50% Controlled” A3-Seated Good Morning Hold 60 seconds Day 3 Week One Day 3 Week Two Day 4 -Accumulate 6 minutes Passive Hang -Accumulate 6 minutes Low Plank -Accumulate 6 minutes Squat Resting Position -20 minutes Steady Pace Cardio “Walking, jogging” Day 4 Week One Day 4 Week Two Day 5 3 Rounds A1-Banded Back Extension 25 reps A2-Upward Facing Dog Slow Pace 10-12 reps 10 seconds hold on last rep A3-Squat Position Single Arm Shoulder Extension 30-40 seconds each 3 Rounds A1-Slider Cross Leg Lunges 8-10 reps each 10 seconds hold on last rep A2-Split Squat Hold Knee Rotational Slow Pace 8-10 reps each 10 seconds hold on last rep A3-V-ups 20 reps 3 Rounds A1-Side plank Over Head Dumbbell Drop 6-8 reps “50% Controlled” 10 seconds hold on last rep A1-Side plank Over Head Dumbbell Drop 6-8 reps “50% Controlled” 10 seconds hold on last rep A3-Crunches 30 reps 30 seconds hold on last rep Day 5 Week One Day 5 Week Two Day 6 3 Rounds A1-Goblet Sumo Squats 8 reps “50% Controlled” A2-Sumo Squat Hold 30-40 seconds A3-Bench Slider Pigeon Stretch 8-10 reps each 10 seconds hold on last rep 3 Rounds A3-Bench Slider Pigeon Stretch 8-10 reps each 10 seconds hold on last rep A2-Sumo Squat Dumbbell Down Hold 30 seconds “Challenging Weight” A3-Cat-Caw Lumbar Band 10 reps 10 seconds hold on last rep 3 Rounds A1-Active Hip Flexors and Quads stretch 8-10 reps 10 seconds hold on last rep A2-Half kneeling Hip Flexors Stretch 10 reps each 10 seconds hold on last rep A3-Half Kneeling Hamstring And Hip Flexors Stretch 4-5 reps each 10 seconds hold on last rep Day 6 Week One Day 6 Week Two Day 7 3 Rounds A1-Foam Roller Lat Releasing 60 seconds each side A1-Foam Roller Lat Releasing 60 seconds each side A3-Seated Good Morning Flat Feet 6 reps 10 seconds hold on last rep 3 Rounds A3-Seated Good Morning Flat Feet 6 reps 10 seconds hold on last rep A2-Side Lying Lat Stretch 60 seconds each side A3-Side Tall Plank Lateral Side Stretch 10 reps each side 10 seconds hold on last rep 2 Rounds A1-Facing Down Crawl 10 reps total A2-Crunches 40 reps 40 seconds hold on last rep Day 7 Week One Day 7 Week Two 🔄 Reset All Progress
