Warm-Up Day 1:
Prone Nodding x3/ea (Up/Down – Right/Left)
1-Leg Adductor Rock Backs x 5/ea
Ankle Mobility (Tilts / Rocks / Leg Swings) x 3+3+5/ea
Day 1 Strength:
Iso Squat Hold 3 x 8/10/12/15sec
Kneeling Bottom Push-Up Hold 3x8/10/12/15sec
Warm-Up Day 2:
Supine Knee's Bent Wall Press Deep Belly Breath x 3
Supine 90/90 Straight Leg Lowers x 5/ea
Prone Nodding x3/ea (Up/Down – Right/Left)
1-Leg Adductor Rock Backs x 5/ea
Ankle Mobility (Tilts / Rocks / Leg Swings) x 3+3+5/ea
Day 2 Strength:
BW Reverse Lunge w/Hip Flexion Pause 3x3/4/5/6/ea
Kneeling Ecc. Push-Ups 3x3/4/5/6 (4sec Down)
Bodyweight 1.5 Squat 3x3/4/5/6
- No DB even though I use one in the video
Push Up Position Shoulder Taps 3x3/4/5/6/ea
Warm-Up Day 3:
Prone Nodding x3/ea (Up/Down – Right/Left)
2-Leg Hip Bridge x3x10sec Hold
1-Leg Hip Bridge x 3x5sec/each Leg Hold
1-Leg Adductor Rock Backs x 5/ea
Ankle Mobility (Tilts / Rocks / Leg Swings) x 3+3+5/ea
Day 3 Strength:
Split Squats 3 x 8/10/12/15/each leg
1-Leg Hip Lift 3x8/10/12/each Leg
Anterior Wall Slide w/Y Lift Off 3x8/10/12/15
- For Added intensity Do Bear Crawl Holds with the
Same sets and reps.
Cardio - 30-60min Brisk Pace Walk 4-7 Days a Week