Week 1: Stretch, Strengthen, and Condition

Monday and Thursday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for
the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to
finish the workout.

1. Alternating Step-Overs (Fwd)

2. Alternating Step Overs (Bwd)
3. Toe Touch Squat
4. Prisoner Squat
5. Seal Jumps
6. Cross-Over Jumps
7. Walk-Outs
8. Shoulder taps
9. Rows
10. Tuck holds

Week 1: Get Mobile, Get Strong

Tuesday and Friday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for
the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to
finish the workout.

1. Rear Delt Raises (L)

2. Frontal Delt Raises (L)
3. Frontal Delt Raises (R)
4. Rear Delt Raises (R)
5. Alternating Knee Drives
6. Elevator Planks
7. Pushups
8. Fire Hydrant (L)
9. Fire Hydrant (R)

Week 2: Stretch, Strengthen, and Condition

Monday and Thursday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for
the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to
finish the workout.

 1. Alternating Knee Grabs

Tip: Aim to drive the knee up to the navel, while avoiding leaning forward to grab the knee. Doing this will decrease the amount of flexibility
gained from the movement.

 2. Alternating Step-Overs (Forward)

 3. Alternating Step-Overs (Backwards)
 4. Unilateral – Toe Touchers (Left)
 5. Unilateral – Toe Touchers (Right)
 6. Alternating Backward Lunges

Tip: Aim to form a 90-degree angle with front knee, while driving through front heel. This will help to fully activate the hamstring.

 7. Rotational Lunges (Left)

Tip: Aim to keep the head and hands in line as your rotate. This will fully create optimal torso rotation, while increasing hip mobility.

 8. Lunge to Glute Kick (Left)

Tip: Aim to keep the hips level at all times, while not leaning forward as you kick heel to glute. This will keep the body under control as progress
throughout the movement.

 9. Rotational Lunges (Right)

  10. Lunge to Glute Kick (Right)

Week 2: Get Mobile, Get Strong

Tuesday and Friday

Perform each exercise continuously for 30 seconds, either by completing as many reps as possible (AMRAP) within the timeframe or holding for
the entire period. Take as little time as possible between moves, then rest for 2 minutes after completing each round. Perform 3 rounds to
finish the workout.

 1. Squat with Shoulder Press

Tip: Keep your hands behind ears as they press up and over head.

 2. Squat with Shoulder Rotations

Tip: Aim to keep the chin parallel to the floor at all times. This will ensure proper form throughout movement.

 3. Squat with Rows

Tip: Avoid rocking back and forth throughout movement.

 4. Squat with Y-Raises

Tip: Avoid looking down at any point throughout this movement.

 5. Alternating Single Legged Walk Out

Tip: Keep the core tight throughout entire movement. This will keep the hips from dropping toward the floor when performing the walkout.

 6. Scapular Pushups

Tip: Keep the hands in line with shoulders at all times.

 7. Pushups: Explained
 8. Plank to Elbow Dips (L)
 9. Plank to Elbow Dips (R)
 10. Tricep Presses

Tip: Push your hips up as if you were performing a downward dog

Week 3: Stretch, Strengthen, and Condition

Monday and Thursday

 1. Skipping Forward Circle / Knee Raisers

Tip: Keep your navel pointing forward at all times, to increase hip mobility.

 2. Skipping Backward Circle / Knee Raisers

Tip: Keep your navel pointing forward at all times, to increase hip mobility.

 3. Alternating Leg Swings

Tip: Aim to flex toes toward face at all times. This will help get a deeper stretch throughout the calf and hamstring.

 4. Lunge to Leg Swing (Left)

Tip: Aim to flex toes toward face at all times. This will help get a deeper stretch throughout the calf and hamstring.

 5. Switch-up Lunges (Left)

Tip: Aim to step fully forward and backward, without pausing. This will assist with maximum stability.

 6. Lunge Jumps (Left)

Tip: It is important not to jump for height. This will keep the body under control and more stable upon landing.

 7. Lunge to Leg Swing (Right)

 8. Switch-up Lunges (Right)
 9. Lunge Jumps (right)
 10. Burpees

Week 3: Get Mobile, Get Strong

Tuesday and Friday

 1. Single Legged Knee to Elbow (L)

Tip: Aim to coordinate breathing with movement. Inhale as your reach toward the ceiling and exhale as you drive your knee and elbow
together.

 2. Single Legged Knee to Elbow (R)

 3. Side Planks with Hip Dip (L)

Tip: If you are having difficulty stabilizing your top leg on your bottom one, place your right leg either in front or behind your left leg on the
floor.

 4. Side Planks with Arm Raises (L)

Tip: If your hips begin to sag, simply lower them to the floor.

 5. Knee Scratchers (L)

Tip: To avoid dropping the hips to floor, keep core braced at all times.

 6. Fire Hydrants (L)

Tip: To keep your body in proper form, keep your hands in line with your shoulders.

 7. Knee Scratchers (R)

 8. Fire Hydrants (R)
 9. Side Planks with Hip Dip (R)
 10. Side Planks with Arm Raises (R)

Week 4: Stretch, Strengthen, and Condition

Monday and Thursday

 1. Toe-Touch Squat
 2. Prisoner Squat
 3. Crossed Legged Squat (L)

Tip: As you bend knee, aim to push hips back with weight resting on heel. This will help to keep body in proper position.

 4. Crossed Legged Squat (R)

 5. Reverse Lunge with Hamstring Activation (L)

Tip: To maximize hamstring gains, aim to avoid rocking forward as you drive toward the upward position,
  6. Reverse Lunge with Hamstring Activation (R)
 7. Single Legged Walk-outs (L)
 8. Single Legged Walk-outs (R)
 9. Single Legged Burpee (L)

Tip: This is a difficult move and should be performed at a slow place until you become more confident.

 10. Single Legged Burpee (R)

Week 4: Get Mobile, Get Strong

Tuesday and Friday

 1. Squat with Shoulder Presses

 2. Squat with Rotations
 3. Squat with W-Raises

Tip: To avoid unwanted stress on the back of your neck, keep the chin from tucking in toward your chest.

 4. Squat with Y-Raises

 5. Push-ups to Alternating Frontal Raises

Tip: In order to keep your body from swaying back and forth, keep your feet hip-to- shoulder width apart.

 6. Diver Bomb Pushups

Tip: Aim to run through this move at a slow pace until you are able to control the body.

 7. Plank-Hand to Knee-Holds (L)

Tip: Aim to form a straight line from back of head to back of heel this will help stabilize the body and prevent the torso from rotating side to
side.

 8. Plank-Hand to Knee-Holds (R)

 9. Plank-Full Plank to Lower Plank Up & Downs

Tip: If you find your body swaying side to side, move you feet hip-to-shoulder width apart.

 10. Breakdancers

Week 5: Stretch, Strengthen, and Condition

Monday and Thursday

 1. Toe-touch Squats
 2. Seal Jacks
 3. Cross-overs
 4. X-Out Jumps

Tip: Don't jump for height with this exercise. You want to cover the floor as fast as possible.

 5. Skips in Place

Tip: Aim to stay in the air for as long as you can in a controlled manner.

 6. Double Backs

Tip: Swing your arms in an explosive motion in order to lift the body forward and backward as far as possible.

 7. Rotational Jump-Squats (180)

Tip: Swing your arms to lift hip upward as high and fast as possible.
  8. Single Legged Walk-outs (L)
 9. Single Legged Walk-outs (R)
 10. Plank Jacks

Week 5: Get Mobile, Get Strong

Tuesday and Friday

 1. Plank

Tip: Contract your abs as hard as possible.

 2. Plank Alternating Leg Swings

Tip: Coordinate your breathing with the leg swings. Exhale as the leg swings outward, then inhale as it comes in toward body.

 3. Plank Alternating Knee to Side

Tip: Make this move more advanced by performing this exercise in a full-plank position.

 4. Plank Money in Pockets

Tip: Don't rest or slam your hip down toward floor. The body will likely over rotate and possibly cause you to lose control of the move.

 5. Plank Full-Hand to Knee Holds (L)

 6. Plank Full-Hand to Knee Holds (R)
 7. Plank Full Alternating Leg Swings

Tip: Aim to keep the elbows locked at all times throughout the move.

 8. Bracers

Tip: Drive your lower back into the floor, while having your stomach contracted upward toward the ceiling.

 9. Single Legged Bracers (L)

Tip: Keep the chin parallel to your left thigh.

 10. Single Legged Bracers (R)

Week 6: Stretch, Strengthen, and Condition

 1. Alternating Forward Step-Overs

 2. Alternating Backward Step-Overs
 3. Walk-Outs
 4. Pushups
 5. Breakdancers
 6. Reverse: Glute Raises

Tip: To reduce neck strain, your eyes should be fixed toward the ceiling.

 7. Reverse Knee Walks

Tip: Performed in a slow to moderate pace. Increasing the speed can cause the individual to lose control on the top position.

 8. Reverse High Fives

Tip: Don't rush through the arm extension portion of the movement to keep yourself under control.

 9. Bracers
 10. Dead Bugs
Tip: Reach both the hand and foot as far as possible for a full stretch

Week 6, Day 2: Get Mobile, Get Strong

Tuesday and Friday

 1. Squat-Y Raises
 2. Unilateral-Torso Toe-Touchers (L)
 3. Unilateral-torso Toe-Touchers (R)
 4. Split Squat with Rotation (L)
 5. Split Squat with Rotation (R)
 6. Jump Lunge

Tip: Jump for speed, not for height. Keep the hips the level throughout the entire movement.

 7. Plank Money-in-Pocket
 8. Bracers

Week 7: Stretch, Strengthen, and Condition

Monday and Thursday

 1. Alternating Ankle Grabs

Tip: Don't lean forward to grab your ankle. Instead, raise the ankle to come up to your navel, then grab at its highest position.

 2. Skipping Knee Drives (FWD)

 3. Skipping Knee Drives (BKWD)
 4. High Knees

Tip: Don't jump, and keep your hips level at all times.

 5. Sprinter Jumps (L)

Tip: Aim to drive the hips up as high as possible while maintaining the sprinter position throughout the entire movement.

 6. Sprinter Jumps (R)

 7. Breakdancer
 8. Plank Double-Legged Side-to-Side Jumps

Tip: Start by jumping from side to side at a moderate distance from the center of your body. As you become more proficient, increase the
distance.

 9. Plank Foot-to-Side Hand

Tip: Keep the core contracted at all times throughout the exercise to keep your hips from sagging.