Dynamic Warm Up:
Inchworm with 2 push-ups x5
Bodyweight Air Squats x10
Open the Gates x 10 each side
Close the Gates x 10 each side
Lateral Lunge with Reach x 5 each side
Quad stretch with Reach with jogs x5 each side
1/2 Froggers x 15 each side
Down-Dog Heel Raises x15 each side

Monday – Full Body Resistance

A1: Eccentric Push-up (5-1-1) 8 – 10x
A2: Elevated hip bridge with Marches 10x each leg
3-4 sets

B1: Goblet squat with Pause (1-3-1) 8x each side
B2: Bent-Over Row 12-15x
3-4 sets

C1: Curtsy Lunge 8-10x each side
C2: Side plank with Rotation 30 seconds each side
C3: V-ups 10 – 15x
3 sets

Tuesday – Bodyweight Cardio

Option A: 30-40 min Run
Option B: 30 min AMRAP – As Many Rounds as Possible
1. Push-up with Fwd Reach – 8x each side (one tap each side is one rep)
2. Run in place with lateral hops – 20 seconds
3. Squat to Alternating Lunge – 5 rounds ( 1 round = 2 squats, one lunge each side)
4. Quad Hovers to Full Plank – 10 – 12x
5. Suitcase Carries (literally) Fwd / Bwd – 30 seconds
6. SL RDL with hop – 6x each side

Wednesday – Full Body Resistance

A1: Tall Kneel Single Arm Press – 10-15 each side
A2: SumoSquat – 10-12x
3-4 sets

B1: Couch Hip Thrust – 10x
B2: Doorway Row – 8x with 5’’ hold
4 sets

C1: Deficit ReverseLunge – 8x each side
C2: Reverse Plank with Knee Drive – 10-15x
C3: Hollow Body hold with Press – 8-10x per side
3 sets

Thursday – Active Recovery

Tall Knee Shoulder CARS – 5x FWD, 5x BWD each side
Seated ankle CARS – 5x each direction, hold each side for 3-5 seconds
Cat Cow – 10x
3rdworld squatholds – 2 sets, 30s each set
½ kneel Thoracic Rotation – 10x each side
90/90 Hip openers – 10xeach side

*Do 2 Rounds
**CARS = Controlled Articular Rotations

Friday – Full Body Resistance

A1: Push-up to Down-Dog – 10-12x
A2: SL lateral step down – 8x each side
4 sets

B1: Frog Pumps – 20reps
B2: Prone Shoulder Series – 5x total
4 sets

C1: Lateral Lunge to Press – 8 reps per side
C2: Up Downs over Object – 8-10 per side
C3: Decline side planks– 30 seconds per side
3 sets

Saturday – Bodyweight Cardio

Option A: 30 – 40 min run
Option B: 30 min AMRAP – As Many Rounds as Possible

  1. Spider-man push-up – 10 – 12x
  2. Split Squat Jumps – 6x each side
  3. Tricep Dips – 8 – 15x
  4. Mountain Climbers – 20x each side
  5. Fwd/Bwd Lunges – 8x each side
  6. In-in-out-out (fwd/bwd) – 20 seconds

Sunday – Rest

Rest