*Perform all movements 1x thru. *Burn through these, but be SUPER DIALED into the details *Learn the names of these movements.- do them with intention. They will make your body feel so much better. (Should take around 5-8 min) 1. T-Spine Flow = 5x (all movements) *Watch video to see entire sequence. (Pause the video, complete the movement, then continue). 2. Hamstring "Rock" = 5/5x (each) 3. Groin "Rock" = 5/5x (each) 4. Bird-Dog = 10/10x (each) *All on one side before moving onto the next. 5. Dead-Bug Jam = 1010x (each) *All on one side before moving onto the next. 5. 90/90 Forward Fold = 5/5x (each) 6. 90/90 Wipers = 5/5x (each) *10x TOTAL - alternating reps. DETAILS HERE! 7. 90/90 Grape Smash = 5/5 (each) 8. Low Squat + T-Spine Rotation = 10x TOTAL - alternating reps. 9. Glute March = 10x TOTAL - alternating reps. 10. DNS Star Plank = 5/5x (each) DETAILS HERE!

*This will be done as a "super-set." Go from the first movement, right into the next. Rest begins once both are done. *Perform movements 2x thru. *45 sec rest once both are done. 1. Split Squat Jump = 4/4x (each) *8x TOTAL - alternating reps. 2. Dumbbell High Pull = 8/8x (each) (See Videos)

RFE Split Squat *

3 x 8

Plank Row **

3 x 8

Single Leg Lateral Lunge *

3 x 8

Single-Arm Dumbbell Chest Press *

3 x 8

Single Leg, Dumbbell Hip Thrust *

3 x 8

1/2 Kneeling DB Curl + Press

3 x 8

CORE: *You can do this 2x, or 3x thru, depending on how much time you have. *45-60 sec rest once all movements are done. 1. SuitCase Crunch = 15-20x 2. Active Side Plank = 5/5x (each) *Bottom leg lift + Top-leg lift = 1x ... 5x total on each side. 3. Alt. Superman = 10/10x (each) *20x TOTAL - alternating reps.

STRETCH/RECOVERY: *This is optional, but so money if you have time. *Perform each stretch 1 or 2x thru *Think about your breathing throughout the stretch. *30-45 sec (each stretch) 1. Banded Hamstring Stretch (wide) 2. Banded Hamstring Stretch (narrow) 3. 1/2 Kneeling, Banded Hip Flexor 4. 1/2 Kneeling Couch Stretch 5. Lat Stretch 6. Pec/Chest Stretch 7. Elevated Pigeon

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. --------------------------------------------------- *Perform all movements 1x thru. *Burn through these, but be DIALED into the details. Do these consistently the correct way, your body will feel 1000x better. 1. T-Spine Flow = 5x (all movements) *Watch Video! 2. Hamstring "Rock" = 5x (each) 3. Groin Sway = 5x (each) 4. Bird-Dog = 12x (each) 5. Dead-Bug Jam = 12x (each) 6. 90/90 Forward Fold = 5x (each) 7. 90/90 Wipers = 5/5 *10x TOTAL - alternating reps. 8. 90/90 Sit-Thru = 5/5 *10x TOTAL - alternating reps 9. Leg Lift Sequence = 8x (all movements) *Watch Video

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. ------------------------------ Dynamic Warm-Up* *If you have a 10 yard space you can use that is HUGE. If you do not, that is ok. You can do some of these movements in place if you need to. *If you DO have a small space you can work in - go down and back with each movement. *Perform with intention. Get better each week at these. 1. Heel + Toe Wak 2. Pogo(s) *Perform these Forward AND Backwards. 3. Straight Leg, Snap-Down Kick(s) 4. Lateral Shuffle Glide *Face the same way going down and back! 5. Bear-Crawl *Perform these Forward AND Backwards. 6. Compass Balance *Hit each direction 2x thru (on each side)

*Perform whatever form of cardio work best for you. Ideas: 1. Low Intensity, Steady-State Cardio (ex: walk, bike ride, elliptical) = 30 min minimum. 2. Sprints = 5-10x bursts. (ex: 2x10yds / 2x15yds / 4x20yds) *Make sure to warm up well if you sprint. *Use the walk back to the start as your rest. 3. Play a sport, take a hike, put a vest/weighted backpack on and go for a walk, ANYTHING

Stretch/Recovery: *Perform each movement 1 or 2x thru, depending on how much time you have and how you feel. *Be sure to breath through these stretches. *30-45 sec (each stretch) 1. Banded Wide Hamstring Stretch = 30-45 sec 2. Banded Narrow Hamstring Stretch = 30-45 sec 3. 1/2 Kneeling, Banded Hip Flexor = 30-45 sec (each) 4. Couch Stretch = 30-45 sec (each) 5. Lat Stretch = 30-45 sec (each) 6. Pec Stretch = 30-45 sec (each) 7. Elevated Pigeon = 30-45 sec (each)

*Perform all movements 1x thru. *Burn through these, but be SUPER DIALED into the details *Learn the names of these movements.- do them with intention. They will make your body feel so much better. (Should take around 5-8 min) 1. T-Spine Flow = 5x (all movements) *Watch Video to understand the sequence. 2. Side Lying Rotation (5x) + Shoulder Sweep (5x) *All on one side before moving onto the next! 3. Bird-Dog = 10/10x (each) *All on one side before moving onto the next! 4. 4pt. Dead-Bug = 15x *Low back JAMMED into the ground or this movements is pointless! 5. Scap Slides = 15x *Find a way to get this done. Sometimes you can make it work with no sliders at all! 6. Bear-Plank Scap Push-Ups = 10x 7. Banded IR/ER = 15x (each) **If you do not have a band, skip these! 8. Under-Grip Banded Pull-Apart Variation = 8/8/8x *Watch video to understand the rep scheme.

*This will be done as a "super-set." Go from the first movement, right into the next. Rest begins once both are done. *Perform movements 2x thru. *45 sec rest once both are done. 1. Explosive Push-Up (from knees) = 5x 2. Squat Jump = 10x *Get low, keep the chest up, and EXPLODE! (See Videos)

Dumbbell Front Rack Squat *

3 x 8

Bilateral Z-Press

3 x 8

DB RDL #2

3 x 10

Bilateral DB Chest Press

3 x 12

Alternating Lateral Lunge *

3 x 6

Bent-Over DB Row #2

3 x 12

(2-3 sets) *Depending on what you have time for! *This will be done as a "triple-set." Go from the first movement, right into the next, then into the last. *60 sec rest once both movements are done. 1. Dumbbell Hamers Curl = 12x 2. Dumbbell Skulls = 12x *These can be done laying on the floor as well! 3. Hamstring Bridge ISO = 30 sec

Core: *2-3 sets (depending on what you have time for) *45 sec rest once all movements are complete. 1. Bear-Plank Dumbbell Slide = 10/10x (each) *20x TOTAL - alternating reps. 2. Dumbbell Side Bend = 12/12x (each) 3. Dumbbell Overhead March = 20x TOTAL Marches - alternating reps.

Stretch/Recovery

Stretch/Recover: *This is obviously optional. Do it if you have time. Know that it will be at the end of each workout if you ever need to refer back to it. *Perform each movement 1 or 2x thru. -Hold each stretch 30-45 sec. **Dial in your breathing during these stretches! 1. Banded (Wide) Hamstring Stretch 2. Banded (Narrow) Hamstring Stretch 3. Banded Hip Flexor (1/2 Kneeling) 4. Couch Stretch 5. Lat Stretch (1/2 Kneeling) 6. Prone Pec Stretch 7. Elevated Pigeon

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. --------------------------------------------------- *Perform all movements 1x thru. *Burn through these, but be DIALED into the details. Do these consistently the correct way, your body will feel 1000x better. 1. T-Spine Flow = 5x (all movements) *Watch Video! 2. Hamstring "Rock" = 5x (each) 3. Groin Sway = 5x (each) 4. Bird-Dog = 12x (each) 5. Dead-Bug Jam = 12x (each) 6. 90/90 Forward Fold = 5x (each) 7. 90/90 Wipers = 5/5 *10x TOTAL - alternating reps. 8. 90/90 Sit-Thru = 5/5 *10x TOTAL - alternating reps 9. Leg Lift Sequence = 8x (all movements) *Watch Video

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. ------------------------------ Dynamic Warm-Up* *If you have a 10 yard space you can use that is HUGE. If you do not, that is ok. You can do some of these movements in place if you need to. *If you DO have a small space you can work in - go down and back with each movement. *Perform with intention. Get better each week at these. 1. Heel + Toe Wak 2. Pogo(s) *Perform these Forward AND Backwards. 3. Straight Leg, Snap-Down Kick(s) 4. Lateral Shuffle Glide *Face the same way going down and back! 5. Bear-Crawl *Perform these Forward AND Backwards. 6. Compass Balance *Hit each direction 2x thru (on each side)

*Perform whatever form of cardio work best for you. Ideas: 1. Low Intensity, Steady-State Cardio (ex: walk, bike ride, elliptical) = 30 min minimum. 2. Sprints = 5-10x bursts. (ex: 2x10yds / 2x15yds / 4x20yds) *Make sure to warm up well if you sprint. *Use the walk back to the start as your rest. 3. Play a sport, take a hike, put a vest/weighted backpack on and go for a walk, ANYTHING

Stretch/Recovery: *Perform each movement 1 or 2x thru, depending on how much time you have and how you feel. *Be sure to breath through these stretches. *30-45 sec (each stretch) 1. Banded Wide Hamstring Stretch = 30-45 sec 2. Banded Narrow Hamstring Stretch = 30-45 sec 3. 1/2 Kneeling, Banded Hip Flexor = 30-45 sec (each) 4. Couch Stretch = 30-45 sec (each) 5. Lat Stretch = 30-45 sec (each) 6. Pec Stretch = 30-45 sec (each) 7. Elevated Pigeon = 30-45 sec (each)

*Perform all movements 1x thru. *Burn through these, but be SUPER DIALED into the details *Learn the names of these movements.- do them with intention. They will make your body feel so much better. (Should take around 5-8 min) 1. T-Spine Flow = 5x (all movements) *Watch Video to understand the sequence. 2. Hamstring "Rock" = 5x (each) 3. Groin "Rock" = 5x (each) 4. Bird-Dog = 10/10x (each) *all one one side before moving onto the next. 5. 8pt. Plank = 20 sec *Pay attention to the details. This will roast you if done correctly! 6. 90/90 Forward Fold = 5/5x (each) 7. 90/90 Wipers = 5/5x (each) *10x TOTAL - alternating reps. 8. 90/90 Sit-Thru = 5/5x (each) *10x TOTAL - alternating reps. 9. Quadruped Hip CARS - 3/3x (each) *Forward+Backwards = 1x. *all on one side before moving onto the next. 10. VG Wall Slide = 4x (each) *TRY your best with this one. Seems daunting, but its not bad. Absolute money.

*This will be done as a "super-set." Go from the first movement, right into the next. Rest begins once both are done. *Perform movements 2x thru. *45 sec rest once both are done. 1. Eccentric Push-Up = 8x (3 sec eccentric phase - the "lowering" phase. 1 sec pause at the bottom) 2. Reverse Lunge + Squat = 5x thru the sequence. Reverse Lunge on both legs - take it into the squat, thats 1x thru) *This is a warm up so try not to go too crazy heavy.

Dumbbell Thruster *

3 x 8

Bird-Dog Row ***

3 x 8

DB Floor Press w/ Glute Bridge Iso Hold

3 x 10

Dumbbell Overhead Reverse Lunge *

3 x 8

Bilateral Dumbbell Hip Thrust

3 x 15

Zottman Curl *

3 x 12

(2-3 sets) *Depending on what you have time for! *This will be done as a "triple-set." Go from the first movement, right into the next, then into the last. *60 sec rest once both movements are done. 1. Narrow-Stance Push-Up = MAX reps (as many as you can get) 2. Dumbbell Lateral Raise = 15x 3. Glute March = 10/10x - 20x TOTAL - alternating reps! *You can hold a dumbbell (on either side) for these. (Arms pointing straight up to 12 o'clock.

Core: *2-3 sets (depending on what you have time for) *45 sec rest once all movements are complete. 1. Clap-Under(s) = 12/12x (each) 24x TOTAL - alternating reps. 2. Side Plank Reach Thru = 8/8x (each) *Reach as far as you can! 3. Superman = 12x

Stretch/Recovery

Stretch/Recover: *This is obviously optional. Do it if you have time. Know that it will be at the end of each workout if you ever need to refer back to it. *Perform each movement 1 or 2x thru. -Hold each stretch 30-45 sec. **Dial in your breathing during these stretches! 1. Banded (Wide) Hamstring Stretch 2. Banded (Narrow) Hamstring Stretch 3. Banded Hip Flexor (1/2 Kneeling) 4. Couch Stretch 5. Lat Stretch (1/2 Kneeling) 6. Prone Pec Stretch 7. Elevated Pigeon

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. --------------------------------------------------- *Perform all movements 1x thru. *Burn through these, but be DIALED into the details. Do these consistently the correct way, your body will feel 1000x better. 1. T-Spine Flow = 5x (all movements) *Watch Video! 2. Hamstring "Rock" = 5x (each) 3. Groin Sway = 5x (each) 4. Bird-Dog = 12x (each) 5. Dead-Bug Jam = 12x (each) 6. 90/90 Forward Fold = 5x (each) 7. 90/90 Wipers = 5/5 *10x TOTAL - alternating reps. 8. 90/90 Sit-Thru = 5/5 *10x TOTAL - alternating reps 9. Leg Lift Sequence = 8x (all movements) *Watch Video

*If you are limited on time - you can perform what you can of this warm up. There is both "ground-work," as well as a "dynamic warm-up." This could eat into your workout until you get comfortable with the movements. I challenge you to watch/study these videos and learn the terms so you can see the movement and jump right into it. These movements will both keep your body feeling fresh and top-notch, as well as prime you for whatever cardio you choose to do. ------------------------------ Dynamic Warm-Up* *If you have a 10 yard space you can use that is HUGE. If you do not, that is ok. You can do some of these movements in place if you need to. *If you DO have a small space you can work in - go down and back with each movement. *Perform with intention. Get better each week at these. 1. Heel + Toe Wak 2. Pogo(s) *Perform these Forward AND Backwards. 3. Straight Leg, Snap-Down Kick(s) 4. Lateral Shuffle Glide *Face the same way going down and back! 5. Bear-Crawl *Perform these Forward AND Backwards. 6. Compass Balance *Hit each direction 2x thru (on each side)

*Perform whatever form of cardio work best for you. Ideas: 1. Low Intensity, Steady-State Cardio (ex: walk, bike ride, elliptical) = 30 min minimum. 2. Sprints = 5-10x bursts. (ex: 2x10yds / 2x15yds / 4x20yds) *Make sure to warm up well if you sprint. *Use the walk back to the start as your rest. 3. Play a sport, take a hike, put a vest/weighted backpack on and go for a walk, ANYTHING

Stretch/Recovery: *Perform each movement 1 or 2x thru, depending on how much time you have and how you feel. *Be sure to breath through these stretches. *30-45 sec (each stretch) 1. Banded Wide Hamstring Stretch = 30-45 sec 2. Banded Narrow Hamstring Stretch = 30-45 sec 3. 1/2 Kneeling, Banded Hip Flexor = 30-45 sec (each) 4. Couch Stretch = 30-45 sec (each) 5. Lat Stretch = 30-45 sec (each) 6. Pec Stretch = 30-45 sec (each) 7. Elevated Pigeon = 30-45 sec (each)