Athletic Strength (Minimal Equipment)
DAY 1DAY 2DAY 3DAY 4DAY 5
Lower Body Focus – Week 1
- Bodyweight Stationary Lunges x 10 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
- Bodyweight Lateral Lunges x 10 each leg
- Squat Jumps x 5
- Alternating Single Leg Knee Hugs x 10 each
- Double Leg Knee Hugs x 15 sec
- Double Leg Knee Hugs + Rocking x 15 sec
- Aquaman x 20 each
- Bodyweight Step-Ups x 10 each leg
- Squat Jumps x 5
- RFE Hip Flexor Stretch (Engage Glute) x 30 seconds each
- Banded 180s x 15 each
- Partner Reverse Leg Curl x 10
- Spiderman + Hip Raise x 5 each side
- Supine 90/90 Wipers x 20 each
- Single-Leg RDL x 10
- V-Ups x 20
- Single-Leg RDL x 10
- Glute Bridge + Adduction x 10
- Glute Bridge + Abduction x 10
- Banded Straight Leg Kickback x 5
- Banded Angled Straight Leg Kickback x 5
- Banded Donkey Calf x 20
- Banded Donkey Soleus x 20
Lower Body Focus – Week 2
- Bodyweight Stationary Lunges x 12 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
- Bodyweight Lateral Lunges x 12 each leg
- Squat Jumps x 5
- Alternating Single Leg Knee Hugs x 10 each
- Double Leg Knee Hugs x 15 sec
- Double Leg Knee Hugs + Rocking x 15 sec
- Aquaman x 20 each
- Bodyweight Step-Ups x 12 each leg
- Squat Jumps x 5
- RFE Hip Flexor Stretch (Engage Glute) x 30 seconds each
- Banded 180s x 15 each
- Partner Reverse Leg Curl x 10
- Spiderman + Hip Raise x 5 each side
- Supine 90/90 Wipers x 20 each
- Single-Leg RDL x 10
- V-Ups x 20
- Single-Leg RDL x 10
- Glute Bridge + Adduction x 10
- Glute Bridge + Abduction x 10
- Banded Straight Leg Kickback x 5
- Banded Angled Straight Leg Kickback x 5
- Banded Donkey Calf x 20
- Banded Donkey Soleus x 20
Lower Body Mobility – Week 1
- Single-Leg Alternating Knee Hugs x 10 each leg
- Double Leg Supine Knee Hug x 20 second hold
- Double Leg Supine Knee Hug with Rocking x 20 seconds
- Isometric Dead Bugs x 30 seconds each side
- Dead Bug x 30 each side
- Sumo Squat with Rotations into Straddle Stand x 5
- Modified Triangle Pose + Rotation x 10 each side
- Child’s Pose (3-Way) x 30 seconds each way
- Kneeling Thoracic Rotations + Hip Extension x 10 each side
- IT Band Stretch x 30 seconds each
- Lat Stretch x 30 seconds each
- Oblique Stretch x 30 seconds each
- Hand Plank Hip Mobility x 10 each side
- Single-Leg Bridge x 10 each leg
- Glute Bridge + Abduction Iso x 5
- Glute Bridge + Adduction Iso x 5
- Cobra Pose x 30 seconds
- Bird Dogs x 10 each side
- Bird Dogs Same Side x 10 each side
- Walking Figure 4 (Flat Foot) x 10 yards
- Walking Figure 4 (Plantar Flexion) x 10 yards
- Walking Hamstring Activation + Reach x 10 yards
- Calf Stretch x 30 seconds each
- Soleus Stretch x 30 seconds each
- Lateral Crunch x each side
- Supine 90/90 Rotations x 10 each side
Lower Body Mobility – Week 2
- Single-Leg Alternating Knee Hugs x 10 each leg
- Double Leg Supine Knee Hug x 20 second hold
- Double Leg Supine Knee Hug with Rocking x 20 seconds
- Isometric Dead Bugs x 30 seconds each side
- Dead Bug x 30 each side
- Sumo Squat with Rotations into Straddle Stand x 5
- Modified Triangle Pose + Rotation x 10 each side
- Child’s Pose (3-Way) x 30 seconds each way
- Kneeling Thoracic Rotations + Hip Extension x 10 each side
- IT Band Stretch x 30 seconds each
- Lat Stretch x 30 seconds each
- Oblique Stretch x 30 seconds each
- Hand Plank Hip Mobility x 10 each side
- Single-Leg Bridge x 10 each leg
- Glute Bridge + Abduction Iso x 5
- Glute Bridge + Adduction Iso x 5
- Cobra Pose x 30 seconds
- Bird Dogs x 10 each side
- Bird Dogs Same Side x 10 each side
- Walking Figure 4 (Flat Foot) x 10 yards
- Walking Figure 4 (Plantar Flexion) x 10 yards
- Walking Hamstring Activation + Reach x 10 yards
- Calf Stretch x 30 seconds each
- Soleus Stretch x 30 seconds each
- Lateral Crunch x each side
- Supine 90/90 Rotations x 10 each side
Lower Body Mobility – Week 3
- Single-Leg Alternating Knee Hugs x 10 each leg
- Double Leg Supine Knee Hug x 20 second hold
- Double Leg Supine Knee Hug with Rocking x 20 seconds
- Isometric Dead Bugs x 30 seconds each side
- Dead Bug x 30 each side
- Sumo Squat with Rotations into Straddle Stand x 5
- Modified Triangle Pose + Rotation x 10 each side
- Child’s Pose (3-Way) x 30 seconds each way
- Kneeling Thoracic Rotations + Hip Extension x 10 each side
- IT Band Stretch x 30 seconds each
- Lat Stretch x 30 seconds each
- Oblique Stretch x 30 seconds each
- Hand Plank Hip Mobility x 10 each side
- Single-Leg Bridge x 10 each leg
- Glute Bridge + Abduction Iso x 5
- Glute Bridge + Adduction Iso x 5
- Cobra Pose x 30 seconds
- Bird Dogs x 10 each side
- Bird Dogs Same Side x 10 each side
- Walking Figure 4 (Flat Foot) x 10 yards
- Walking Figure 4 (Plantar Flexion) x 10 yards
- Walking Hamstring Activation + Reach x 10 yards
- Calf Stretch x 30 seconds each
- Soleus Stretch x 30 seconds each
- Lateral Crunch x each side
- Supine 90/90 Rotations x 10 each side
Upper Body Focus – Week 1
- Bodyweight Incline Push-Ups x 10
- Cobra Pose x 30 seconds
- Suitcases x 25
- Bodyweight Decline Push-Ups x 10
- Prone Reachovers x 10 each side
- Superman x 20
- Bodyweight Push-Up to T Hold x 10
- Prone Kickovers x 10 each side
- Side Lying Crunches x 20 each side
- Standing Row x 10
- Supine Kickovers x 10 each side
- Straight Leg Half Wipers x 15 each side
- Inverted Row x 10
- T-Spine Rotations x 10 each
- Banded 180 + Pallof Press x 10 each side
- Chin-Up x 10
- T-Spine Windmills x 10 each
- Inverted Row x 10
- Banded Shoulder Press x 10
- Banded Lat Raise x 10
- Banded Post Delt x 10
- Banded Bicep Curls x 10
- Banded Hammer Curls x 10
- Banded Rotational Curls x 10
- Banded Triceps Kickbacks x 10
- Banded Triceps Extensions x 10
- Banded Push-Downs x 10
Upper Body Focus – Week 2
- Bodyweight Incline Push-Ups x 12
- Cobra Pose x 30 seconds
- Suitcases x 25
- Bodyweight Decline Push-Ups x 12
- Prone Reachovers x 10 each side
- Superman x 20
- Bodyweight Push-Up to T Hold x 12 (6 each side)
- Prone Kickovers x 10 each side
- Side Lying Crunches x 20 each side
- Standing Row x 10
- Supine Kickovers x 10 each side
- Straight Leg Half Wipers x 15 each side
- Inverted Row x 10
- T-Spine Rotations x 10 each
- Banded 180 + Pallof Press x 10 each side
- Chin-Up x 10
- T-Spine Windmills x 10 each
- Inverted Row x 10
- Banded Shoulder Press x 10
- Banded Lat Raise x 10
- Banded Post Delt x 10
- Banded Bicep Curls x 10
- Banded Hammer Curls x 10
- Banded Rotational Curls x 10
- Banded Triceps Kickbacks x 10
- Banded Triceps Extensions x 10
- Banded Push-Downs x 10
Upper Body Mobility – Week 1
- Banded Retraction x 10
- Banded or Dumbbell Serratus Punch x 10
- Band or Dumbbell Supinated Serratus Punch x 10
- Cat Cow x 15 each
- Lat Stretch 2 x 20 sec each
- Oblique Stretch 2 x 20 sec each
- IT Band Stretch 2 x 20 sec each
- Tricep Stretch 2 x 20 seconds
- Post Delt Stretch 2 x 20 seconds
- Straight Arm Pec Stretch 2 x 20 seconds
- Bent Arm Pec Stretch 2 x 20 seconds
- Trap Stretch 2 x 20 seconds
- *You can get a deeper stretch by sitting on a bench in upright position and holding onto the bench with the hand opposite of the site you are stretching toward.
- Prayer Stretch 2 x 20 seconds
- Sleeper Stretch (Posterior Capsule) 2 x 20 seconds
- Seated Straddle Slump Stretch x 20 seconds
- Kettlebell Carries in 90/90 Shoulder Flexion x 30 yards each
- Overhead Kettlebell Carries x 30 yards each
- Cobra Pose x 20 seconds
- T-Spine Rotations x 5 each arm
- T-Spine Windmills x 5 each arm
- Prone Reachovers x 10 each
- Prone Kickovers (Scorpions) x 10 each
- Supine Kickovers x 10 each
- Lateral Lying Dumbbell External Shoulder Rotations x 10 each
Upper Body Mobility – Week 2
- PVC Straddle Forward Hip Hinge and Backward Lean x 5 each
- PVC Lateral Flexion with Straddle Stance x 5 each
- PVC Straddle Crossover x 5 each
- PVC Standing Double Arm Shoulder Mobility x 5 each
- PVC Standing Single Arm Shoulder Mobility x 5 each
- PVC Lunge + Double Arm Shoulder Mobility x 5 each
- PVC Lunge + Single Arm Shoulder Mobility x 5 each
- Prone PVC Shoulder Mobility x 5
- Straight Arm Shoulder Flexion on Foam Roller x 5
- Foam Roller Snow Angels x 5 each
- Rotator Cuff Circuit
- Banded Internal Rotations @ 0 Abduction x 10 each
- Banded External Rotations @ 0 Abduction x 10 each
- Banded Internal Rotations @ 90 Abduction x 10 each
- Banded External Rotations @ 90 Abduction x 10 each
- Wield the Sword x 10 each
- Diagonal Flexion x 10 each
- Diagonal Extension x 10 each
- External Rotation in Shoulder Flexion x 10 each
- Y-T-W’s x 10 each
- 4-Way Banded Abduction x 4 each hand position
- 4-Way Banded Anterior Delt Raises x 4 each hand position
- 4-Way Banded Lateral Delt Raises x 4 each hand position
Upper Body Mobility – Week 3
- Banded Retraction x 10
- Banded or Dumbbell Serratus Punch x 10
- Band or Dumbbell Supinated Serratus Punch x 10
- Cat Cow x 15 each
- Lat Stretch 2 x 20 sec each
- Oblique Stretch 2 x 20 sec each
- IT Band Stretch 2 x 20 sec each
- Tricep Stretch 2 x 20 seconds
- Post Delt Stretch 2 x 20 seconds
- Straight Arm Pec Stretch 2 x 20 seconds
- Bent Arm Pec Stretch 2 x 20 seconds
- Trap Stretch 2 x 20 seconds
- *You can get a deeper stretch by sitting on a bench in upright position and holding onto the bench with the hand opposite of the site you are stretching toward.
- Prayer Stretch 2 x 20 seconds
- Sleeper Stretch (Posterior Capsule) 2 x 20 seconds
- Seated Straddle Slump Stretch x 20 seconds
- Kettlebell Carries in 90/90 Shoulder Flexion x 30 yards each
- Overhead Kettlebell Carries x 30 yards each
- Cobra Pose x 20 seconds
- T-Spine Rotations x 5 each arm
- T-Spine Windmills x 5 each arm
- Prone Reachovers x 10 each
- Prone Kickovers (Scorpions) x 10 each
- Supine Kickovers x 10 each
- Lateral Lying Dumbbell External Shoulder Rotations x 10 each
Total Body Focus – Week 1
- Bodyweight Push-Ups x 10
- 90/90 Hip Switches x 10 each side
- Lateral Lying Flexion x 20 each side
- Pull-Ups x 10
- Bird Dogs x 10 each
- Toe Touches x 30
- Bodyweight Close Grip Push-Ups x 10
- Single-Leg Glute Bridge x 10 each
- Aquaman x 20 each side
- Inverted Row x 10
- Cat Cow x 10 each
- V-Sit Russian Twist x 20 each side
- Bodyweight Triangle Triceps Push-Up x 10
- Modified Triangle Pose x 5 each way
- Supine 90/90 Wipers x 20 each side
- Inverted Row x 10
- Kneeling Rotations + Extension x 5 each way
- Single-Leg Squat (Rear Foot Elevated) x 10 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
- 3-Way Lunges x 5 each way
- Cycled Lunge Jumps x 5 each
- 3-Way Child’s Pose x 20 seconds each
- Partner Reverse Leg Curl x 10
- Partner Reverse Leg Curl x 10
- Banded Prone Leg Curl x 10
- Banded Prone Leg Curl x 10
- Single-Leg Calf Raises x 15 each
- Single-Leg Soleus Raises x 15 each
Total Body Focus – Week 2
- Bodyweight Push-Ups x 12
- 90/90 Hip Switches x 10 each side
- Lateral Lying Flexion x 20 each side
- Pull-Ups x 10
- Bird Dogs x 10 each
- Toe Touches x 30
- Bodyweight Close Grip Push-Ups x 12
- Single-Leg Glute Bridge x 10 each
- Aquaman x 20 each side
- Inverted Row x 10
- Cat Cow x 10 each
- V-Sit Russian Twist x 20 each side
- Bodyweight Triangle Triceps Push-Up x 12
- Modified Triangle Pose x 5 each way
- Supine 90/90 Wipers x 20 each side
- Inverted Row x 10
- Kneeling Rotations + Extension x 5 each way
- Single-Leg Squat (Rear Foot Elevated) x 12 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
- 3-Way Lunges x 5 each way
- Cycled Lunge Jumps x 5 each
- 3-Way Child’s Pose x 20 seconds each
- Partner Reverse Leg Curl x 10
- Partner Reverse Leg Curl x 10
- Banded Prone Leg Curl x 10
- Banded Prone Leg Curl x 10
- Single-Leg Calf Raises x 15 each
- Single-Leg Soleus Raises x 15 each