DAY 1: HIP ABDUCTION MOBILITY DRILL + “LAZY DAY” THIGHS SCULPT

TIMER 1: 50 / 10 HIP MOBILITY WARM UP: L/R 1. Side Lying Bent Knee hip C.A.R.S. 2. 90/90 Hip Fold-Overs 3. Quadruped Spinal Segmentations (Lumbar to Neck) 4. Quadruped Spinal Segmentations (Neck to Lumbar) TIMER 2: 2:00 / 20 / 20 HIP ABDUCTION DRILL: ROUND 1 *Block Optional - Seated on for regression / Feet on block for progression* 2:00 • Passive Stretch - Butterfly Abduction :20 • PAILS Contraction (Adduct into Palms) :20 • RAILS Contraction (Abduct into block hands) TIMER 3: 1:00 / 20 / 20 HIP ABDUCTION DRILL: ROUND 2 1:00 • Recovery - Butterfly Abduction :20 • PAILS Contraction (Adduct into Palms) :20 • RAILS Contraction (Abduct into block hands) HIP ABDUCTION DRILL: ROUND 3 1:00 • Recovery - Butterfly Abduction :20 • PAILS Contraction (Adduct into Palms) :20 • RAILS Contraction (Abduct into block hands) LIFT-OFFS ( NO SPECIFIC TIMER) - back slightly out of end range 1. X10 REPS Lift Off / Back On (Knee Drive Down) – TIMER 4: 45 / 15 THIGHS SCULPT CIRCUIT: X12 INTERVALS L/R 1. S.L. Bent - Supine S.L. Thigh Abduction / Adduction Leg Drop L/R 2. Both Legs Straight - Supine S.L. Thigh Abduction / Adduction Leg Drop 3. Froggy Bridges 4. Lying Dual Leg Froggy Extensions L/R 5. Side Lying Leg over Leg Lifts L/R 6. Side Lying / Bottom Leg Bent - Hip External Rotation / Lowers L/R 7. Fire Hydrant Leg Lift / Lowers COOL DOWN: L/R 1. Side Lying Straight Leg Hip C.A.R.S. 2. Supine Internal / External Hip Rotations 3. V-Legged Split Stretch 4. 90/90 Hip Tug-Of-War

DAY 2: SHOULDER EXTENSION MOBILITY + UPPER BODY STRENGTH

TIMER 1: 50 / 10 SHOULDER MOBILITY WARM UP: 1. Neck C.A.R.S. 2. Wide Stance T-Spine Rotations 3. Dual Arm Shoulder C.A.R.S. 4. Standing Scapular C.A.R.S. 5. Shoulder Flexion / Extension “Waves” TIMER 2: 2:00 / 20 / 20 SHOULDER EXTENSION DRILL: ROUND 1 *Mobility Stick Optional* 2:00 • Passive Stretch - Bench Supported Shoulder Extension :20 SEC PAILS (Drive Arms Down) :20 SEC RAILS (Drive Arms Up) TIMER 3: 1:00 / 20 / 20 SHOULDER EXTENSION DRILL: ROUND 2 1:00 • Recovery - Shoulder Extension :20 SEC PAILS (Drive Arms Down) :20 SEC RAILS (Drive Arms Up) SHOULDER EXTENSION DRILL: ROUND 3 1:00 • Recovery - Shoulder Extension :20 SEC PAILS (Drive Arms Down) :20 SEC RAILS (Drive Arms Up) LIFT-OFFS ( NO SPECIFIC TIMER) - back slightly out of end range 1. X10 REPS Lift Off / Back On – TIMER 4: 45 / 15 UPPER BODY ENDURANCE CIRCUIT: X12 INTERVALS • • 1. ALT. Front + Side Arm Raises • • 2. ALT. Hammer Presses • • 3. Hinged Arm Flyes *Palms In* • • 4. Half Moon / Front Arc Raises • • 5. Hinged Row + Triceps Kick L/R • 6. S.A. Arnold Press + Side Arm Raise • • 7. Lying Chest Flyes • • 8. ALT. Narrow Chest Presses B.W. 9. Prone Superwoman Squeezes B.W. 10. High Plank ALT. Shoulder Taps B.W. 11. Cobra Push-Ups COOL DOWN: L/R 1. Side Lying S.A. Shoulder C.A.R.S. 2. Dual Arm Scapular C.A.R.S. 3. Shoulder Flexion / Extension *Waves* 4. Wall-Based Shoulder Flexion / Chest Drop Stretch

DAY 3: KNEE EXTERNAL ROTATION DRILL + BODY WEIGHT SQUATS FINISHER

TIMER 1: 50 / 10 KNEE / ANKLE MOBILITY WARM UP: L/R 1. Seated Knee C.A.R.S. L/R 2. Seated Ankle C.A.R.S. TIMER 2: 2:00 / 20 / 20 KNEE EXTERNAL ROTATION DRILL: ROUND 1 2:00 • Passive Stretch - Knee E.R. :20 • PAILS Contraction (Internally Rotate into Palm) :20 • RAILS Contraction (Externally Rotate into Block Hand) TIMER 3: 1:00 / 20 / 20 KNEE EXTERNAL ROTATION DRILL: ROUND 2 1:00 • Recovery - Knee E.R. :20 • PAILS Contraction (Internally Rotate into Palm) :20 • RAILS Contraction (Externally Rotate into Block Hand) KNEE EXTERNAL ROTATION DRILL: ROUND 3 1:00 • Recovery - Knee E.R. :20 • PAILS Contraction (Internally Rotate into Palm) :20 • RAILS Contraction (Externally Rotate into Block Hand) LIFT-OFFS ( NO SPECIFIC TIMER) - back slightly out of end range 1. X10 REPS Lift Off / Back On **REPEAT DRILL ON OTHER SIDE** – TIMER 4: 45 / 15 BODYWEIGHT SQUATS: X10 INTERVALS 1. Wide Stance B.W. Squats 2. Plie Stance Squats 3. Quad / Narrow Stance Squats Round 1: L/R 4. Cossacks Squats Round 2: L/R 4. Curtsy Squats **REPEAT ROUND 1-5** COOL DOWN: L/R 1. Side Lying Bent Knee Hip C.A.R.S. L/R 2. Seated Knee C.A.R.S.

DAY 4: SPINAL MOBILITY + LOWER BACK HINGE POINT DECOMPRESSION DRILL

TIMER 1: 50 / 10 SPINAL MOBILITY WARM UP: 1. Quadruped Spinal Segmentations (Lumbar to Neck) 2. Quadruped Spinal Segmentations (Neck to Lumbar) 3. Isolated Anterior / Posterior Pelvic Tilts 4. Isolated Pelvic Tilts Side to Side 5. Segmental Glute Bridges 6. Glute Bridge Base - Anterior / Posterior Pelvic Tilts TIMER 2: WORK AT OWN PACE / NO SPECIFIC TIMER LUMBAR HINGE POINT TRAINING DRILL: NOTES: * Locate first 2 vertebrae of lumbar spine and place band between the two vertebrae * Band placement doesn’t need to be overly specific - use tactile feedback for placement * With each rep, flex into the band, relax into extension VERT 1: X10 REPS - Final Rep Hold Flexion for :15 VERT 2: X10 REPS - Final Rep Hold Flexion for :15 VERT 3: X10 REPS - Final Rep Hold Flexion for :15 VERT 4: X10 REPS - Final Rep Hold Flexion for :15 VERT 5: X10 REPS - Final Rep Hold Flexion for :15 TIMER 3: 50 / 10 SPINAL MOBILITY COOL DOWN: 1. Quadruped Spinal Segmentation (Lumbar to Neck) 2. Quadruped Spinal Segmentation (Neck to Lumbar) 3. Jefferson Curls 4. Hinged Forward Anterior / Posterior Hip Tucks L/R 5. Side Lying Bent Knee Hip C.A.R.S.

DAY 5: NECK LATERAL FLEXION & ROTATION MOBILITY DRILL

TIMER 1: 50 / 10 NECK / SPINE WARM UP: X5 1. Standing Neck C.A.R.S. (L/R) L/R 2. Wide Stance T-Spine Rotations 4. Jefferson Curls 5. Quadruped Neck C.A.R.S. TIMER 2: 2:00 / 20 / 20 NECK LATERAL FLEXION DRILL: ROUND 1 2:00 • Passive Stretch - Neck Lateral Flexion :20 • PAILS Contraction (Drive head up into block hand) :20 • RAILS Contraction (Drive head down into lateral flexion) TIMER 3: 1:00 / 20 / 20 NECK LATERAL FLEXION DRILL: ROUND 2 (OPTIONAL) 1:00 • Passive Stretch - Neck Lateral Flexion :20 • PAILS Contraction (Drive head up into block hand) :20 • RAILS Contraction (Drive head down into lateral flexion) LIFT-OFFS ( NO SPECIFIC TIMER) - back slightly out of end range 1. X10 REPS Lift Off / Back On (:15 Second Hold on Final Rep) **REPEAT DRILL ON OTHER SIDE** TIMER 2: 2:00 / 20 / 20 NECK ROTATION DRILL: ROUND 1 2:00 • Passive Stretch - Neck Rotation :20 • PAILS Contraction (Drive head into block hand, towards midline) :20 • RAILS Contraction (Drive head further back into rotation) TIMER 3: 1:00 / 20 / 20 NECK ROTATION DRILL: ROUND 2 (OPTIONAL) 1:00 • Passive Stretch - Neck Rotation :20 • PAILS Contraction (Drive head into block hand, towards midline) :20 • RAILS Contraction (Drive head further back into rotation) LIFT-OFFS ( NO SPECIFIC TIMER) - back slightly out of end range 1. X10 REPS Lift Off / Back On (:15 Second Hold on Final Rep) **REPEAT DRILL ON OTHER SIDE** TIMER 4: 50 / 10 NECK / SPINE COOL DOWN: X5 1. Prone Neck C.A.R.S. (on forearms) 2. Prone Neck Flexion / Extension (back and forth) 3. Quadruped Spinal Segmentations (Neck to Low Back) 4. Quadruped Spinal Segmentations (Low Back to Neck) 5. Jefferson Curls