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1 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm Up 25
1 Round x 30-60 seconds each exercise: 1. Lying 90/90 Hip Turns 2. Lying Hamstring Flosses 3. Dead Bugs 4. Glute Bridges 5. BW Wide Stance Spinal CARS 6. BW Low Cossack Shifts 7. Banded 3 Way Leg Lifts 8. Hops to DL Snapdown
B1
KB/DB Goblet Squat
3 x 10
B2
2 DB Floor Press
3 x 10
C1
2 DB/KB RDL
3 x 10
C2
wall push quadruped db row
3 x 10
D1
DB DL Hip Thrust
2 x 15
D2
Banded Face Pull
2 x 12
E1
TK MB Rotational Slams
2 x 10
E2
2 DB/KB Farmer's Carry
2 x 40
Recovery
F
Cool Down
1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle
A
Walk
Midday Mobility
B
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach
C
Yoga ッ
Warm Up
A
1 Round x 30-60 seconds each 1. Banded Glute Bridge + Abductions 2. Extended SL Glute Bridge 3. Quad Hip Circles 4. Bird Dog 5. Quadruped Thread the Needle 6. Banded Hip Flexor Marches 7. Banded Arm Pulses 8. Toe to Heel Raises 9. Hops to Quick Hip Turn
B1
KB/DB Swing
3 x 10
B2
Pause Push Ups (at bottom)
3 x 6
C1
KB/DB Goblet Reverse Lunge
3 x 8
C2
BB Inverted Body Row
3 x 10
D1
1 KB/DB Lateral Lunge
2 x 8
D2
KB/DB 1/2 TGU
2 x 3
E1
MB Side Throws
2 x 8
E2
Lateral Hops - Bouncy
2 x 8
Recovery
F
Cool Down
1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle
A
Walk
Mobility Flow
B
Mobility Circuit 3
1 Round: go slow, deep breathes, relax *think about doing 5 reps (each side/each way) or about 30-60 seconds each movement *if you need to spend less or even more time depending on your schedule - just do what works best for you :) 1. Quadruped Hip Circles 2. Cat/Cow 3. Quadruped/Kneeling Thread the Needle 4. 90/90 Hip Flips - hand support 5. BW Jefferson Curl + OH Reach *add or do what feels good!
Warm Up
A
1 Round x 30-60 seconds each 1. BW Staggered Stance Glute Bridge 2. 90/90 Hip Flips - Leaning Back 3. Floor Slides 4. Quadruped Pelvic Tilts/Holds 5. Spiderman + Hip Rotation/Drop 6. Toe Touch Squat + Hamstring Stretch to Overhead Reach 7. SL Square Hops
B1
2 KB/DB Push Press
3 x 10
B2
Cable Ab Crunch
3 x 12
C1
Bent Knee Seated Lat Pull Down
3 x 12
C2
Lateral Suitcase Step Up/Down
3 x 8
D1
Band Assisted Nordics
2 x 6
D2
Double Arm DB Lateral Raise
2 x 12
E1
Side Plank Abduction
2 x 15
E2
Cable Glute Kickbacks
2 x 15
Recovery
F
Cool Down
1 Round x 60-90 seconds each: 1. Four Way Banded Hamstring + Quad Stretch 2. Lying Pigeon Stretch + Rocks 3. Kneeling Thread the Needle
A
Walk
Midday Mobility
B
Mobility Circuit 1
1 Round *can be done before/after workout or anytime during the day when it works best for you 1. 30 seconds x Assisted Deep Squat ISO Holds 2. 5 each x BW HK Ankle Rocks 3. 5 each way, each side x 3-Way Hip Rotations 4. 5 each, 5 second hold on reach x Lying 90/90 + Arm Reach 5. 5 x BW Jefferson Curl to OH Reach
C
Yoga ッ
