Day 1 3 Rounds A1-Push up hold 20-40 seconds A2-Weighted PVC Shoulder Dislocated 6-8 reps “50% Controlled” A3-Flat Feet Bridge Hold 20-40 seconds 3 Rounds A1-Partials Push Ups 15-20 reps A2-Facing Down Crawl 10-12 reps total “50% Controlled” A3-Flat Feet Alternating Single Arm Thoracic Bridge 10 reps total 2 Rounds A1-Up to Down Dog Push Ups 6-8 reps A2-Flat Feet Reverse Tall Plank Thoracic Opener 8-10 reps 10 seconds hold on last rep Day 1 Week Three Day 1 Week Four Day 2 3 Rounds A1-Half Kneeling Hip Flexors Stretch 10 reps each 10 seconds hold on last rep A2-Deficit Single Leg Hip Thrust 10 reps each leg A3-Pigeon Stretch Hold on the Bench 30-40 seconds each leg 3 Rounds A1-Active Hip Opener on the Floor 8 reps each 10 seconds hold on last rep A2-Goblet Sumo Squat Hold Side to Side Hip Opener 8-10 reps total A3-Split Squat Hold Knee Rotational Slow Pace 6-8 reps 3 Rounds A3-Split Squat Hold Knee Rotational Slow Pace 6-8 reps A2-Active Weighted Side Plank 30-40 seconds each side A3-Crunches Hold 30-40 seconds Day 2 Week Three Day 2 Week Four Day 3 3 Rounds A1-Side Seated Shoulder Rotational 10 reps each side A2-Tall Plank Knee Tuck to Lateral Stretch 4-5 reps each side “50% Controlled” A3-Push Ups to Child Pose 10 reps “50% Controlled” 3 Rounds A1-Paralettes Wide Push Ups 8-10 reps 10 seconds hold on last rep A2-AB Rollout ABS 6 reps “50% Controlled” A3-Toe Touches Crunches ABS 20-30 reps 2 Rounds A1-Hamstring Curls Stability Ball 8-10 reps 10 seconds hold on last rep A2-Tall Plank Stability Ball 30-60 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 -20 minutes Steady Pace Cardio “Walking, jogging” Day 4 Week Three Day 4 Week Four Day 5 3 Rounds -20 minutes Steady Pace Cardio “Walking, jogging” A2-Bulgarian Spilt Squat Partials Wide Stance 10 reps each side 10 seconds hold on last rep A3-Leg Lift Overs 30 reps total 3 Rounds A1-Slider Cross Leg Lunges 8-10 reps each 10 seconds hold on last rep A2-Active Pigeon Stretch on the floor 8-10 reps 10 seconds hold on last rep A2-Active Pigeon Stretch on the floor 8-10 reps 10 seconds hold on last rep 2 Rounds A1-Sumo Squat Partials Fast Pace 15 reps A2-Plank With Kettlebell Slide 10 reps each side Day 5 Week Three Day 5 Week Four Day 6 3 Rounds A1-Banded Kettlebell Lateral Raises 8-10 reps A2-Copenhagen Plank Shoulder Press 8-10 reps each side A3-Crunches 30 reps 30 seconds hold on last rep 3 Rounds A1-Weighted PVC Shoulder Dislocated 6-8 reps “50% Controlled” A2-Reverse Grip Push Ups 10-12 reps A3-Low Plank 60 seconds 3 Rounds A1-Side to Side Push Ups 10 reps total A2-Banded Biceps Curl 10 reps A3-Active Shoulder Extension on the Bench 8 reps Day 6 Week Three Day 6 Week Four Day 7 REST 🔄 Reset All Progress
