Home Workouts
Month 1
Day 1
Warm Up:
Complete block A 3 times
A.
5 Modified push-ups https://youtu.be/8bbrBbsR9G0
12 Bridge lifts https://youtu.be/taR2Z8P24P8
Complete block B 3 times
B.
16 Single leg RDL (8 each side)
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 2
Warm Up:
Complete block A 3 time
A.
10 Modified tricep extensions
15 Calf raises
10 Open/Close core reps
Complete block B 3 times
B.
16 Sidestep lunge with overhead reach (8 each side)
Single leg crunch (10 each side)
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 3
Warm Up:
Strength: Complete block A 3 times
A.
5 Modified diamond push-ups Do these with knees on the ground and a little behind your hips
Complete block B 3 times
B.
10 Second modified push-up hold
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Month 2
Day 1
Warm Up:
Complete block A 3 times
A.
10 Modified push-ups https://youtu.be/8bbrBbsR9G0
20 Single leg bridge lifts (10 each side)
Complete block B 3 times
B.
15 Second modified push-up hold
20 Single leg RDL (10 each side)
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 2
Warm Up:
Complete block A 3 time
A.
16 Single leg calf raises (8 each side)
Complete block B 3 times
B.
30 sec. of Plank shoulder taps
16 Sidestep lunge w/pulse (8 each side)
20 Lying single leg crunch (10 each side)
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 3
Warm Up:
Strength: Complete block A 3 times
A.
10 Modified diamond push-ups
Complete block B 3 times
B.
5 Modified pulse push-ups
10 Straddle crunches
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Gym Workouts
Month 1
Day 1
Warm Up:
Complete block A 3 times
A.
Strength: Complete block B 3 times
B.
20 Dumbbell single arm bench press (10 each arm)
10 Hip thrusts
Complete block C 3 times
C.
20 Single arm dumbbell shoulder press (10 each arm)
16 Single leg RDL (8 each side. Weight optional)
Day 2
Warm Up:
Complete block A 3 times
A.
10 Open/Close core reps
10 Lying single-leg crunch
Complete block B 3 times
B.
10 Single arm dumbbell row (5 each side)
15 Calf raises
Complete block C 3 times
C.
16 Side step lunge w/overhead reach
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 3
Warm Up:
Complete block A 3 times
10 Straddle crunches
Strength: Complete block B 3 times
B.
10 Tempo squats
Complete block C 2 times
C.
10 Bent over reverse fly
20 Reverse lunges
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Month 2
Day 1
Warm Up:
Complete block A 3 times
A.
Strength: Complete block B 3 times
B.
10 Alternating dumbbell bench press
16 Single leg hip thrusts (8 each side)
Complete block C 3 times
C.
10 Alternating dumbbell shoulder press
20 Single leg RDL (10 each side. Weight optional)
Day 2
Warm Up:
Complete block A 3 times
A.
10 Open/Close core reps
10 Lying single-leg crunch
Complete block B 3 times
B.
10 Single arm dumbbell rows (5 each side)
16 Single leg calf raises (8 each side)
Complete block C 3 times
C.
16 Sidestep lunge w/pulse (8 each side)
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs
Day 3
Warm Up:
Complete block A 3 times
Strength: Complete block B 3 times
B.
10 Goblet squats
Complete block C 2 times
C.
10 Bent over reverse fly
20 Weighted reverse lunges
Post workout stretch
60 sec each side Hip 90/90 https://youtu.be/WIY6CG8fZUE
60 sec. Wall straddle stretch https://youtu.be/7nfNa4FcJU4
Upper Body Stretches https://youtu.be/wZ0Nu-hWnhs