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Dynamic Warm Up:
Stationary Duck Walk x10 each side
Knee Pulls with jog x10 each side
Quad stretch with Reach with jogs x5 each side
Bodyweight Air Squats x10
Lunge with OH Reach and Rotation x5 each side
1/2 Froggers x 15 each side
Push-up to Down-Dog with Pedals x6

Monday – Full Body Resistance

A1: Alternating Push-up – 10-12x total
A2: Eccentric Squat (5-0-1) – 10x total
3-4 sets

B1: Bridge Walkouts – 8x
B2: 3 Point Backpack Row – 12-15x
3-4 sets

C1: Alternating Lateral Lunge – 8x each side
C2: Overhead Carries – 30 seconds each sdie
C3: Modified Side Planks with Knee Drive – 10x
3 sets

Tuesday – Bodyweight Cardio

Option A: 30-40 min Run
Option B: 30 min AMRAP – As Many Rounds as Possible
1. 1.5 rep split squat – 6x each side
2. Power Push-up – 10x each side
3. Full Plank w/ Rotation – 10-12x each side
4. Lateral High Knees – 20 seconds
5. Single Leg Bridges – 8-10x each side
6. Jumping Jacks – 30x

Wednesday – Full Body Resistance

A1: Underhand Push-ups – 10-15x each side
A2: Prisoner Squat – 10-12x
4 sets

B1: SL RDL – 10x
B2: Lunge Row – 8x with 5’’ hold
4 sets

C1: Reverse Lunge with Long-Lever Hold – 8x each side
C2: Single Leg Plank – 30s each side
C3: Leg Raise with Knee Drive – 10-15x 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-ups with Shoulder Tap – 12x (6x each side)
A2: RFESS with Rotation Press – 6-8x each side
4 sets

B1: Weighted Supine Bridges – 10-15 reps with 5″ holds
B2: Long Sitting Unilateral Iso Towel Row – 6x each side with 5″ holds
4 sets

C1: Backward Rotational Lunge – 8 reps per side
C2: Dead Bugs – 8-10 per side with 5 second holds
C3: Modified Side Plank with Hip Abduction – 12-15x per side
3 sets

Saturday – Bodyweight Cardio

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

  1. Push-up with Double Knee Drive – 6-8x each side
  2. Squat Jumps – 8-10x
  3. Bicep Curl to Front Raise – 10-15x
  4. Reverse Lunge with Knee Smash – 8x each side
  5. Crossover Runs (with towel on floor) – 20 seconds
  6. Quad Hovers – 20 seconds

Sunday – Rest

Rest