Workout 1 - Upper Body

See the Welcome Page for sets/reps. Go heavier on weeks 3 and 6.

Warm Up

• 15 Min Foam roll video or roll the:

  • low back, upper traps, lats and rotator cuff, peroneals, hip flexors and quads and the posterior tibialis, gastrocnemius and soleus.

• Self Myofascial release of pec major/minor

Workout

• Renegade Rows

• Resistance Band Rows or Seated DB Rows

• Y’s

• Upright Rows

• OH Lat Pullovers

• Triceps Kickbacks

• Arnold Press

• Lateral Arm Raise

• Rest 60 - 75 seconds. Repeat for desired number of sets. After the final set, go into the finisher below.

Finisher

• Weeks 1, 2, and 3: 4:30 Glute Video then Eagle Abs each side & Crown Abs each side

• Weeks 4, 5 and 6: 4:30 Glute Video then Eagle Abs each side & Crown Abs & Half Turkish Get Up

Cardio Options (Add cardio on Weeks 5 & 6 only):

• Option 1 for people with Gym Access- Make a playlist of 4 - 6 songs. Get on a cardio machine of your choice. Go at a moderate pace. When the chorus of each song comes on, go MUCH faster. Return to your moderate pace when the chorus of each song is over.

• Option 2 for people without Gym Access- Make a playlist of 4 - 6 songs. Press play and dance moderately. When the chorus of each song comes on, dance WILDLY. Get high, get low, make it weird. For people who aren’t into dancing, you could do a mix of burpees and/or this low impact move for the duration of 3 - 5 songs, going faster during the chorus.

Cool Down - Foam roll the whole body.

Workout 2 - Lower Body

See the Welcome Page for sets/reps. Go heavier on weeks 3 and 6.

Warm Up

• 15 Min Foam roll video or roll the:

  • low back, upper traps, lats and rotator cuff, peroneals, hip flexors and quads and the posterior tibialis, gastrocnemius and soleus.

• Self Myofascial release of pec major/minor

Workout

• Crossover Lateral Step Down

• Walking Lunges

• RDLs

• SL Hip Thrust

• Weighted Curtsy Squat

• 15 - 30 Sec Hollow Hold on week 1, add 5 - 10 seconds each week.

• Rest 60 - 75 seconds. Repeat for desired number of sets. After the final set, go into the finisher below.

Finisher

• Weeks 1, 2, and 3: 10 Min Resistance Band Workout

• Weeks 4, 5 and 6: Single Leg Wall Squat, Quadrupled Adductor Leg Press with Abduction, Low Banded Lateral Steps

Cool Down - Foam roll the whole body.

Workout 3 - Upper Body

See the Welcome Page for sets/reps. Go heavier on weeks 3 and 6.

Warm Up

• 15 Min Foam roll video or roll the:

  • low back, upper traps, lats and rotator cuff, peroneals, hip flexors and quads and the posterior tibialis, gastrocnemius and soleus.

• Self Myofascial release of pec major/minor

Workout

• Single Arm Bench Press

• Crush Press

• Fly Press

• 45 Deg Floor Chest Press

• Banded Biceps Curls

• Forearm Rotations

• Plank Shoulder Tap with DBs

• Rest 60 - 75 seconds. Repeat for desired number of sets. After the final set, go into the finisher below.

Finisher

• Weeks 1, 2, and 3: Side Plank with Abduction, Bear Plank Walk, Side Plank Rotations.

• Weeks 4, 5, and 6: Lateral Plank Walks, Side Plank with Abduction, Bear Plank Walk, Side Plank Rotations.

Cardio Options (Add cardio on Weeks 5 & 6 only):

• Option 1 for people with Gym Access- Make a playlist of 4 - 6 songs. Get on a cardio machine of your choice. Go at a moderate pace. When the chorus of each song comes on, go MUCH faster. Return to your moderate pace when the chorus of each song is over.

• Option 2 for people without Gym Access- Make a playlist of 4 - 6 songs. Press play and dance moderately. When the chorus of each song comes on, dance WILDLY. Get high, get low, make it weird. For people who aren’t into dancing, you could do a mix of burpees and/or this low impact move for the duration of 3 - 5 songs, going faster during the chorus.

Cool Down - Foam roll the whole body.

Workout 4 - Lower Body

See the Welcome Page for sets/reps. Go heavier on weeks 3 and 6.

Warm Up

• 15 Min Foam roll video or roll the:

  • low back, upper traps, lats and rotator cuff, peroneals, hip flexors and quads and the posterior tibialis, gastrocnemius and soleus.

• Self Myofascial release of pec major/minor

Workout

• Cossack Squats

• Deficit Back Lunge

• Repeating Step Up

• Adductor Pulse

• Side Lying Hip Raise

• Heel Elevated Squats

• Rest 60 - 75 seconds. Repeat for desired number of sets. After the final set, go into the finisher below.

Finisher

• Weeks 1, 2, and 3: SL Glute Bridge with Abduction, Glute Max Activation, Glute Kickback, Air Squat Jump w Low Impact Option

• Weeks 4, 5, and 6: Sprinter Skips (or if you need a low impact move, just don’t jump, simply lift the knee and then go back), SL Glute Bridge with Abduction, Glute Max Activation, Glute Kickback, Air Squat Jump w Low Impact Option

Cool Down - Foam roll the whole body.

Day 5: Optional Active Recovery Day

Choose from 1 below or do your own fun thing (hiking, jogging, dance class, anything you enjoy doing that gets you moving but doesn’t completely drain you).

• 45 Min Strengthening and Relaxing Yoga Practice

• 30 Min Balancing Practice

• 30 Min Yoga Foundations

• 37 Min All Levels Flow

• 30 Min Vinyasa Practice

• 30 Min Arm Balance Practice