Day 1 3 Rounds A1- Side Rotational Chest Stretch 60-90 seconds each A2- Side Tall Plank 40 seconds each side A3- Ring Cobra Stretch 40-60 seconds 3 Rounds A1- Side to Side Dumbbell 15 reps each “50 Controlled” 10 seconds hold on last rep A2- Passive Hang 60 seconds A3- Weighted Worlds Greatest Opener 10 reps total 2 Rounds A1- Straight Leg Seated Good Morning 8 reps 10 seconds hold on last rep “50% Controlled” A2- Crunches 30-50 reps 30 seconds hold on last rep Day 1 Week Three Day 1 Week Four Day 2 2 Rounds A1- Floor to Feet Quad and Hip Opener 60 seconds A2- Hip Flexors and Quads Wall Stretch 60 seconds each side 3 Rounds A1-Static Split Squat Foam Roller Push 30-40 seconds each side A2-Foam Roller Lat Stretch 60-90 seconds A3-Side Lying Lat Stretch 60 seconds each side 2 Rounds A2-Bulgarian Split Squat Partials Wide Stance 12-15 reps each 10 seconds hold on last rep “50% Controlled” A2-Sit-ups 25 reps Day 2 Week Three Day 2 Week Four Day 3 3 Rounds A1- Squat Resting Position 60-90 seconds A2- Banded Shoulder Dislocated 60 seconds A3- Side Tall Plank Hip Drop 10 reps each 10 seconds hold on last rep 3 Rounds A1- Jefferson Curl Wide Stance 8 reps 10 seconds hold on last rep A2- DB Chair Position Windmill 12 reps total A3- Reverse Plank Shoulder Extension 10 reps 10 seconds hold on last rep 3 Rounds A1- Flat Feet Reverse Tall Plank Thoracic Opener 10-12 reps 10 seconds hold on last rep A2- Deficit Single Leg Hip Thrust 10-12 reps each 10 seconds hold on last rep A3- Straight Leg Bike Kicks 16-20 reps total 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 A1- Banded Mid Back Extension 40-60 seconds A2- Facing Down Crawl 10-12 reps “50% Controlled” A3- Child Pose Push Ups to Facing Dog Push Ups 10 reps total 3 Rounds A1- Scorpion Reach 10 reps total 10 seconds hold on last rep A2- Up to Down Dog Push Ups 10 reps A3- V-Ups 20 reps 3 Rounds A1- Active Weighted Side Plank 12-15 reps each “50% Controlled” A2- Side Lying Lats Stretch 60 seconds each side A3- Leg Raises 20-25 reps Day 5 Week Three Day 5 Week Four Day 6 3 Rounds A1- Banded Shoulder Dislocated 60 seconds A2- Scapula Push ups 10-12 reps A3- Flat Foot Quads Extension on the Slider 6-8 reps each 10 seconds hold on last rep 3 Rounds A1- Upward to Cobra 6-8 reps A2- Active Hip Flexors and Quads Stretch 10-12 reps 10 seconds hold on last rep A3- Crunches 30 reps 30 seconds hold on last rep 3 Rounds A1- Wide Stance Bulgarian Split Squat hold 20-30 seconds A2- Sumo Squat Hold 30-40 seconds A3- Tall Plank 60 seconds Day 6 Week Three Day 6 Week Four Day 7 3 Rounds A1- Narrow Stance Wide Knee Jefferson Squat Hold 60-90 seconds A2- Half CC Squat Hold 30-40 seconds A3- PVC Shoulder Dislocated 15 reps “50% Controlled” 3 Rounds A1- ATG Split Squat 10-12 reps 10 seconds hold on last rep A2- Rotational Knee Drop Squat Hold 12 reps total A3- Active Pigeon Stretch on the Floor 10-12 reps 10 seconds hold on last rep 3 Rounds A1- Active Shoulder Extension on the bench A2- Shoulder Extension on the Floor 30-60 seconds A3- V-Ups 20 reps Day 7 Week Three Day 7 Week Four 🔄 Reset All Progress
