Young Hockey Athlete – Functional Strength

Exercises labeled as “Weighted” are meant to be performed with any type of weight you have available. These can be dumbbells, kettlebells, etc, or even a backpack or suitcase filled with items to add resistance.

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
Bodyweight Single-Leg RDL x 10
- V-Ups x 20
Bodyweight 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
Bodyweight Single-Leg RDL x 10
- V-Ups x 20
Bodyweight 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 3

Bodyweight Stationary Lunges x 15 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
Bodyweight Lateral Lunges x 15 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 15 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 12
- Spiderman + Hip Raise x 5 each side
- Supine 90/90 Wipers x 20 each
Bodyweight Single-Leg RDL x 12
- V-Ups x 20
Bodyweight Single-Leg RDL x 12
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 4

Bodyweight Stationary Lunges x 15 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
Bodyweight Lateral Lunges x 15 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 15 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 12
- Spiderman + Hip Raise x 5 each side
- Supine 90/90 Wipers x 20 each
Bodyweight Single-Leg RDL x 12
- V-Ups x 20
Bodyweight Single-Leg RDL x 12
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 5

Weighted Stationary Lunges x 10 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
Weighted 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
Weighted 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
Weighted Single-Leg RDL x 10
- V-Ups x 20
Weighted 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 6

Weighted Stationary Lunges x 12 each leg
- Squat Jumps x 5
- Hip Switches x 10 each
- Side Bends x 25 each
Weighted 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
Weighted 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
Weighted Single-Leg RDL x 10
- V-Ups x 20
Weighted 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

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 Mobility

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
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 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
Pull-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 3

Bodyweight Incline Push-Ups x 15
- Cobra Pose x 30 seconds
- Suitcases x 25
Bodyweight Decline Push-Ups x 15
- Prone Reachovers x 10 each side
- Superman x 20
Bodyweight Push-Up to T Hold x 14 (7 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
Eccentric 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 4

Bodyweight Incline Push-Ups x 15
- Cobra Pose x 30 seconds
- Suitcases x 25
Bodyweight Decline Push-Ups x 15
- Prone Reachovers x 10 each side
- Superman x 20
Bodyweight Push-Up to T Hold x 14 (7 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
Eccentric Pul- 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 5

Banded Incline Push-Ups x 10
- Cobra Pose x 30 seconds
- Suitcases x 25
Banded Decline Push-Ups x 10
- Prone Reachovers x 10 each side
- Superman x 20
Bodyweight Push-Up to T Hold x 14 (7 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
Weighted Shoulder Press x 10
Weighted Lat Raise x 10
Weighted Post Delt x 10
Weighted Bicep Curls x 10
Weighted Hammer Curls x 10
Weighted Rotational Curls x 10
Weighted Triceps Kickbacks x 10
Weighted Triceps Extensions x 10
Weighted Tricep Skull Crushers x 10

Upper Body Focus – Week 6

Banded Incline Push-Ups x 12
- Cobra Pose x 30 seconds
- Suitcases x 25
Banded Decline Push-Ups x 12
- Prone Reachovers x 10 each side
- Superman x 20
Bodyweight Push-Up to T Hold x 14 (7 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
Pull-Up x 10
- T-Spine Windmills x 10 each
Inverted Row x 10
Weighted Shoulder Press x 10
Weighted Lat Raise x 10
Weighted Post Delt x 10
Weighted Bicep Curls x 10
Weighted Hammer Curls x 10
Weighted Rotational Curls x 10
Weighted Triceps Kickbacks x 10
Weighted Triceps Extensions x 10
Weighted Tricep Skull Crushers x 10

Upper Body Mobility

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
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

Lower Body Mobility

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

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
Chin-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

Total Body Focus – Week 3

Bodyweight Push-Ups x 15
- 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 15
- 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 15
- 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
Bodyweight Single-Leg Squat (Rear Foot Elevated) x 15 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
Bodyweight 3-Way Lunges x 6 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 4

Bodyweight Push-Ups x 15
- 90/90 Hip Switches x 10 each side
- Lateral Lying Flexion x 20 each side
Chin-Ups x 10
- Bird Dogs x 10 each
- Toe Touches x 30
Bodyweight Close Grip Push-Ups x 15
- 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 15
- 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
Bodyweight Single-Leg Squat (Rear Foot Elevated) x 15 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
Bodyweight 3-Way Lunges x 6 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 5

Weighted Push-Ups x 10
- 90/90 Hip Switches x 10 each side
- Lateral Lying Flexion x 20 each side
Eccentric Pull-Ups x 10
- Bird Dogs x 10 each
- Toe Touches x 30
Weighted 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 15
- 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
Weighted Single-Leg Squat (Rear Foot Elevated) x 10 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
Weighted 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 6

Weighted Push-Ups x 12
- 290/90 Hip Switches x 10 each side
- Lateral Lying Flexion x 20 each side
Eccentric Pull-Ups x 10
- Bird Dogs x 10 each
- Toe Touches x 30
Weighted 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 15
- 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
Weighted Single-Leg Squat (Rear Foot Elevated) x 12 each
- Cycled Lunge Jumps x 5 each
- Sumo Squat with Rotation + Stands x 5
Weighted 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