Matrix Sports Medicine and Physical Therapy
General FitnessThis program was made with home fitness in mind! All you need is a dumbbell and some bands and you will get your sweat on! Prior exercise experience is recommended as well as approval to exercise from a medical provider prior to participation.
Features3 sessions per week
Must use App app to view and log training
Program Training
A1
Inch Worms
1 x 5
A2
Spiderman Lunge
1 x 4
A3
Backwards Lunge with Twist
1 x 4
A4
*Side Lunge
1 x 4
A5
Shoo the Rooster
1 x 10
A6
Half-Kneeling Hamstring Mobilization
1 x 10
A7
Half-Kneeling Adductor Mobilization
1 x 10
A8
Hip Switches
1 x 10
B1
Goblet Alternating Side Lunge
3 x 16
B2
Core Engaged Glute March
3 x 20
B3
Kettlebell RDL
3 x 8
C1
Bear Crawl Wall Taps
3 x 20
C2
Static Bridge Pullover
3 x 12
C3
Banded Bird Dog Row
3 x 8
D1
*Reverse Lunge to Press
3 x 8
D2
Dumbbell Skull Crushers
3 x 8
D3
Half Kneeling Dumbbell Bicep Curl
3 x 8
E1
Banded Skiiers
3 x 20
E2
Alternating Jump Lunges
3 x 20
E3
Plank Jacks
3 x 0:30
E4
Low to High Plank
3 x 0:30
F1
Pigeon Glute Stretch
1 x 2 @ 0:30
F2
Quadruped Reach Through
1 x 10 @ 0:05
A1
Inch Worms
1 x 5
A2
Spiderman Lunge
1 x 4
A3
Backwards Lunge with Twist
1 x 4
A4
*Side Lunge
1 x 4
A5
Shoo the Rooster
1 x 10
A6
Half-Kneeling Hamstring Mobilization
1 x 10
A7
Half-Kneeling Adductor Mobilization
1 x 10
A8
Hip Switches
1 x 10
B1
135 Wall Slide Lift Off
3 x 8
B2
Back to wall Y's
3 x 8
B3
Back to Wall External Rotation
3 x 8
B4
Wall Slide Stick 'em Ups
3 x 8
C1
Single Arm Dumbbell Bench Press
3 x 8
C2
Dumbbell Curl to Press in Single Leg Stance
3 x 8
C3
T Push Ups
3 x 8
D1
Half Kneeling Dumbbell Press
3 x 8
D2
Dumbbell Row
3 x 8
D3
Single Leg Yoga Pushup
3 x 5
E1
Side Plank Pull Down
3 x 10
E2
Single Leg Dips
3 x 10
E3
Kettlebell Pull Through
3 x 10
F1
Kneeling Thoracic Rotations
1 x 10
F2
Quadruped Reach Through
1 x 10 @ 0:05
F3
Child's Pose
1 x 2 @ 0:30
A1
Inch Worms
1 x 5
A2
Spiderman Lunge
1 x 4
A3
Backwards Lunge with Twist
1 x 4
A4
*Side Lunge
1 x 4
A5
Shoo the Rooster
1 x 10
A6
Half-Kneeling Hamstring Mobilization
1 x 10
A7
Half-Kneeling Adductor Mobilization
1 x 10
A8
Hip Switches
1 x 10
B1
Side Steps
3 x 12
B2
Single Leg RDL to Row
3 x 12
B3
High Plank Toe Touches
3 x 20
C1
Goblet Squat
3 x 8
C2
Dead Bug Pullover
3 x 8
C3
Split Squat High to Low Chop
3 x 8
D1
Pistol Squat
3 x 8
D2
Banded T's
3 x 10
D3
Turkish Get-Up
3 x 5
E1
Shuffle Lunges
3 x 0:30
E2
Push Up Mountain Climber Burpee
3 x 5
E3
Step Ups
3 x 0:30
E4
wall runs
3 x 0:30
F1
Pigeon Glute Stretch
1 x 2 @ 0:30
F2
Quadruped Reach Through
1 x 10 @ 0:05
