Yoga

Standing chest breathing

3 x 5

Half Kneeling Plank with Supinated Reach

3 x 5

Childs pose with twist

3 x 5

Half Superman Hold

3 x 5

Bird Dog

3 x 5

Warm up 3

warm up 2 90/90 breathing feet on the wall (if your space allows) 5x5x5 breaths - 5 sec inhale 5 sec exhale for 5 breaths- focus on inhaling from nose out from mouth, use slow gentle breaths. Prone IYT 5 reps each letter + 5 floor angles childs pose or wall dogs 30 seconds or 5 reps backwards walking or running 2 x 10 steps drop hinge - 5reps co-contractions 5 reps each

Biking

1 x 35:00

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Childs pose with twist

2 x 5

Bear to down Dog

2 x 5

reverse lunge with contralateral reach

2 x 5

Complex 3

Complex - do each exercise for prescribed number of reps and then continue to the next exercise, repeat for the prescribed number of rounds. work as hard as you can with proper form, resting as little as long as you can maintain proper form. 7 reps of each exercise for 5-7 rounds. - increase load and decrease rest to increase work. 1. Sit to stand (or squat) -use load that safely challenges you 2. shoulder press 3. alternating lunge (or step up) 4. row - barbell, dumbbell, kettle bell, bands, trx 5. floor press 6-7. dead bug - with single side shoulder stabilization - hold heavy load in right arm - press it above your chest and hold- meanwhile complete your dead bug on left arm and right leg for 7 reps. switch and complete the last side on the other side. You should feel your core and your shoulder working hard in this position- really challenge yourself here.

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Breathing Position 1 90/90

1 x 3:00

Cardio

1 x 45:00

Childs pose with twist

1 x 10:00

Breathing Position 1 90/90

1 x 5:00

Air Squat

2 x 15

Standing hip abduction

2 x 15

prone leg raise

2 x 15

Glute Bridge

2 x 15

Bear

2 x 0:45

Dead Bug

2 x 16

Tempo Goblet Squat

3 x 12

Bridge

3 x 12

Single Leg sit to stand

3 x 10

Crossover Step Up

3 x 10

DB Lateral Lunge

3 x 10

DB Lateral Step-Up

3 x 10

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Warm up 3

warm up 2 90/90 breathing feet on the wall (if your space allows) 5x5x5 breaths - 5 sec inhale 5 sec exhale for 5 breaths- focus on inhaling from nose out from mouth, use slow gentle breaths. Prone IYT 5 reps each letter + 5 floor angles childs pose or wall dogs 30 seconds or 5 reps backwards walking or running 2 x 10 steps drop hinge - 5reps co-contractions 5 reps each

Biking

1 x 35:00

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Upper Body warm up

Bear Breathing- 15 breaths serratus wall push away - 15 reps band or cable pull aparts 15 reps

Tempo method circuit lift

each rep for will last for approximately 4 seconds without rest, going directly into the next rep- you will move and breathe continuously for all 10 reps of the exercise and then progress to the next exercise with as minimal rest as you can still maintain an steady state of breathing. Complete all 4 exercises as a series, then rest for 4-5 min - following the prescribed active rest (if you worked hard enough, this rest should be welcomed) then repeat the series another 2-4 times. making sure to do your active rest or cool down between rounds. EXERCISES - Incline or floor push up squat Bench or floor press row - bb, db, band, kb, cable, TRX Hip thrust

Active Recovery

1 x 4:00

Tempo method circuit lift

each rep for will last for approximately 4 seconds without rest, going directly into the next rep- you will move and breathe continuously for all 10 reps of the exercise and then progress to the next exercise with as minimal rest as you can still maintain an steady state of breathing. Complete all 4 exercises as a series, then rest for 4-5 min - following the prescribed active rest (if you worked hard enough, this rest should be welcomed) then repeat the series another 2-4 times. making sure to do your active rest or cool down between rounds. EXERCISES - Incline or floor push up squat Bench or floor press row - bb, db, band, kb, cable, TRX Hip thrust

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Upper Body warm up

Bear Breathing- 15 breaths serratus wall push away - 15 reps band or cable pull a-parts 15 reps very light

Bear

3 x 40

DB Floor Press

3 x 10

DB Bench Pull-over

3 x 10

Supine DB Tricep Press

3 x 10

Dead Bug

3 x 10

Half Kneeling shoulder press

3 x 10

DB Bicep Curls

3 x 10

Inchworm

3 x 10

Rotating Sit Up

3 x 10

Cool down 4

1 x 5:00

Warm up 3

warm up 2 90/90 breathing feet on the wall (if your space allows) 5x5x5 breaths - 5 sec inhale 5 sec exhale for 5 breaths- focus on inhaling from nose out from mouth, use slow gentle breaths. Prone IYT 5 reps each letter + 5 floor angles childs pose or wall dogs 30 seconds or 5 reps backwards walking or running 2 x 10 steps drop hinge - 5reps co-contractions 5 reps each

Biking

1 x 35:00

Cool down 1

Cool down Wall chest stretch down dog foam roll bum/ glutes/ external hip rotators/TFL/hamstrings

Warm up 3

warm up 2 90/90 breathing feet on the wall (if your space allows) 5x5x5 breaths - 5 sec inhale 5 sec exhale for 5 breaths- focus on inhaling from nose out from mouth, use slow gentle breaths. Prone IYT 5 reps each letter + 5 floor angles childs pose or wall dogs 30 seconds or 5 reps backwards walking or running 2 x 10 steps

Cardio

1 x 1:00

Active Recovery

1 x 3:00

Cardiac Power

1 x 1:00

Active Recovery

1 x 3:00

Cardiac Power

1 x 1:00

Active Recovery

1 x 3:00

Cardiac Power

1 x 1:00

Active Recovery

1 x 3:00

Cardiac Power

1 x 1:00

Breathing Position 1 90/90

1 x 5:00