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Rest
Where to Start
Weekly Workout
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Corrective Routines
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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 Each Side
Supported Bolt ISO Till Fail
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Goblet Chuck Squat Till Fail
Access Hinge Till Fail
Weighted Wall Sit Till Failure
Corner Wall Sit 1 Min
Weighted Bow Corner Wall Flow 12 Reps
Cat Crawl Iso Till Fail
Day 2
5 Sets Circuit
Shoulder Flys 12 Reps
Reverse Circles 30 Reps
Over & Back 20 Reps
Frontside Pulls 20 Reps
Back Side Pulls 20 Reps
Compression Push Up Till Failure
Cat Crawl Till Failure
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
Toe Tuck Rockers 1 Min
Supported Bolt ISO Till Fail
3-5 Sets Workout
Goblet ISO Hold Till Fail
Walk Up And Back 12 Reps Each Side
No Support Drop In Till Fail Each Side
Lateral Line Drill 30 Secs Each Direction
Mountain Climbers Till Failure
Day 5
3-5 Sets Warm-up
Hip Stretch Rocker 10 Pulses Each Side
Bow Hip Stretch 45 Sec Each Side
Crawl Up And Back 20 Reps Each Side
Toe Tuck Rockers 45 Sec Each Side
Bolt Squat To Hinge 12 Reps
3-5 Sets Workout
Baby Crawl 1 Min
Elevated Drop In 45 Secs Each Side
Wall Ball Bow Till Fail
Wall Ball Corner Till Fail
Wall Ball Bow Corner Flow 10 Reps
Mountain Climbers Till Failure
Day 6
Day 6 Run walk jog sprint
Day 7
Rest
Day 7 Rest
Rest
