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Where to Start
Recode Program
Weekly Workout
Corrective Routines
Education Videos
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Exercise Videos
Day 1
3-5 Sets Warm-up
Hip Stretch Rocker 10 Pulses
Child Rockers 20 Reps
Side To Side Rocker Iso Hold 45 Sec Each Side
Toe Tuck Rockers 45 Sec
Supported Bolt ISO Till Fail
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Wall Ball Bow Till Fail
Weighted Sidebends 45 Secs
Wall Ball Corner Till Fail
Weighted Sidebends 45 Secs
Wall Ball Bow Corner Flow 10 Reps
Depth Drop Landings 5 Jumps
Cat Crawl Till Fail
Day 2
5 Sets Circuit
Shoulder Flys 12 Reps
Shoulder Over & Back 20 Reps
Frontside Pulls 20 Reps
Shoulder Back Side Pulls 20 Reps
Crossover Push Ups 20 Secs Each Direction
Scap Circles 20 Each Side
Compression Push Up Till Failure
Cat Crawl Till Fail
Day 3
Rest
Day 4
3-5 Sets Warm-up
Bow Hip Stretch 45 Sec Each Side
Corner Hip Stretch 45 Sec Each Side
Hip Stretch Flow 45 Sec Each Side
Child Rockers 1 Min
Side To Side Rocker Iso Hold 45 Sec Each Side
Toe Tuck Rockers 20 reps
Supported Bolt ISO Till Fail
3-5 Sets Workout
Walk Up And Back 12 Reps Each Side
No Support Drop In Till Fail Each Side
Back Drop Taps 45 Secs Each Side
Front Drop Taps 45 Secs Each Side
Front Drop To Back Drop Taps Till Fail Ea Side
Lateral Line Drill 30 Secs Each Direction
Mountain Climbers Till Failure
Day 5
3-5 Sets Warm-up
Bow Hip Stretch 45 Sec Each Side
Crawl Up And Back 20 Reps Each Side
Toe Tuck Rockers 20 reps
Supported Bolt ISO Till Fail
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Baby Crawl 1 Min
Bolt Squat To Hinge 12 Reps
Access Hinge Till Fail
Goblet ISO Hold Till Fail
Weighted Bow Corner Wall Flow 12 Reps
Back Chain Iso Slides 30 Sec Each Direction
Cat Crawl Till Fail
Day 6
Day 6 Run walk jog sprint
Day 7
Rest
Day 3 Rest
Rest
