Notes: some of the movements might me unfamiliar take the time to watch the videos work on perfecting each movement. Ensure that each movement is done in a controlled manner; think 2 – 3 seconds lowering. 

NO. 1

Flexibility 10 – 30 minutes of stretching 6 – 12 exercises held 2 – 4 times for 10 – 30 seconds. 

Choose 6 – 12: Figure 4, Hamstring, Standing Hip Flexor, Couch Stretch, Lat, Posterior Shoulder, Gastroc, Soleus, Door Stretch, Pec Minor Stretch, Adductors, Traps

Abdominals 4rds

Bird Dog, 2s pause – 4 x 5 ea., pair with 

Side Plank Hip Touch – 4 x 10 ea., pair with

Dead Bugs – 4 x 10 ea., rest 30s repeat

Primary 

RDLs w/ DB or Barbell – 4 x 6 – 8 @3 – 4 RIR, pair with 

Single Leg Glute Bridge – 4 x 8 – 10, rest 30 – 60s 

Secondary 

Peterson Step-Up, unweighted (use curb) – 3 x 10 – 12, rest 15s 

Tertiary 

Side-Lying Horizontal Abduction aka Powell Raise, 2s pause – 3 x 15 – 17 @ 1 – 5lbs., pair with 

Tall Plank Walk Out – 3 x 5 – 8, rest 30s

Notes: @3 – 4 RIR means find a weight you can use that will allows you to complete the prescribed number of reps and leave 3 – 4 reps in the tank ie., 4 x 6 – 8 with a weight you could do 11 – 12 reps with if asked. All reps are for each side not to be divided in half ie., lunges 1 x 12 means 12 each leg, not 6 each leg. 

NO. 2

Flexibility same as above

Abdominals 4rds

Mountain Climbers – 4 x 10, pair with 

Side Plank – 4 x 30s, pair with 

Reverse Crunch – 4 x 10, rest 30s 

Primary 

Goblet Lateral Split Squat – 4 x 8 – 10 @4 – 5 RIR, or 4 x 20 if unweighted, pair with

Hip Airplane – 4 x 3 – 5, rest 30s 

Secondary 

Option 1: Single Arm Tall Kneeling Overhead Press – 4 x 8 – 10 @4 – 5 RIR, rest 30s 

Option 2: Tall Kneeling Landmine Press – same as above

Tertiary T

Option 1: Single Leg RDL – 4 x 12 – 15, rest 30s 

Option 2: Landmine Single Leg RDL – same as above

NO. 3

Flexibility same as above

Abdominals

Walking Bear – 4 x 10m, pair with 

Unsupported Leg Lowering – 4 x 8 – 10, pair with 

Mountain Climber ISO, 2s holds – 4 x 6 – 8, rest 30s 

Primary U

Push-Ups or Reduced Range of Motion (ROM) Push-Ups – 4 x as many as possible, rest 30s 

Secondary T

Turkish Get-Up – 4 x 5, rest 30s 

Tertiary L

Reverse Lunge to Single-Leg Support – 4 x 8 – 10 @3 – 4 RIR

Note: Reduced range of motion means normal pushup but aim for a target that allows for a few inches of movement as that gets easier to increase the range of motion. 

NO. 4 Optional 

Flexibility 30 – 90 minutes of stretching 8 – 20 exercises held 3 – 6 times for 10 seconds – 10 minutes

Choose 8 – 20: Figure 4, Hamstring, Standing Hip Flexor, Couch Stretch, Lat, Posterior Shoulder, Gastroc, Soleus, Door Stretch, Pec Minor Stretch, Adductors, Traps → get creative try different Yoga Poses (Contact Bean!!!)