Dynamic Warm Up:
Bear Hug Swings x10
Plank to 2 push-ups x5
½ kneel hip flexor with reach x 10 each side
½ kneel groin with reach x 10 each side
½ Froggers x 15 each side
Seated Leg Raises x 15 each side
Quad stretch with Reach with jogs x 5 each side

Monday – Full Body Resistance

A1: Pike Push-Up on Chair – 8-10x
A2: Backpack Squat -10-15x
3-4 sets

B1: Narrow Glute Bridge – 15x
B2: Bird-Dog Row– 8x per side
3-4 sets

C1: Curtsy Lunge to Lateral Lunge – 8-10x each side
C2: Boat Pose – 20-30 seconds
C3: Loaded Side Plank – 30 seconds each side
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 T-spine Rotation – 8x each side
2. Splitter Jumps– 10x each side
3. Bicep Curl with Backpack and Towel – 20x
4. Tuck Jumps – 8-10x
5. Windshield Wipers – 8 per side
6. Side Steps with Squat– 30 seconds

Wednesday – Full Body Resistance

A1: 1.5 rep Push-Up – 8-10x
A2: Squat with Horizontal Push – 10-12x
4 sets

B1: Elevated Reverse Planks – 6×5” holds
B2: Backpack DL RDL – 8-12x
4 sets

C1: Step Ups to Reverse Lunge– 8x each side
C2: Pilates Sit Up -10-12x
C3: Offset Tall Plank – 15-20s per side
3 sets

Thursday – Active Recovery

Tall Knee Shoulder CARS – 5x FWD, 5x BWD each side
3 way ankle dorsiflexion (straight, inside, outside; keep back heel on the floor) – 10x each direction, each side
Cat Cow – 10x
Child’s pose to cobra – 8-10x each
90/90 Hip openers (3 way) – 5x each direction for 3 rounds on each side

*Do 2 Rounds, followed by 30 min walk
**CARS = Controlled Articular Rotations

Friday – Full Body Resistance

A1: Push-ups to Elevated Hand walks – 10-12x
A2: Squat with Vertical Push – 8x
4 sets

B1: Prone Broom Row – 12 reps
B2: Bridge with alt. Hamstring Kicks – 8x per side
4 sets

C1: Iso Lateral Lunges – 5×5” per side
C2: Crab Walk Taps – 12 per side
C3: Mini Copenhagen plank – 30s 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 to Lateral Walk – 4x each side
  2. Alternating SL Box Jumps – 10x each side
  3. ½ Kneel Chops – 12x each side
  4. A-skips – 20 seconds
  5. SL Box Pistol – 6-8x each side
  6. Hip Shifts to Lateral Shuffle – 20 seconds

Sunday – Rest

Rest