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