Monday

Day 1 - Mobility- Stability -Strength - Power: 50 Minutes

5-Minute Band Assisted Mobility Warm Up

Complete Station 1 doing 30-seconds of work / 60-seconds of rest x 5 consecutive sets. Rest 1 minute and move to the next Station repeating the workout sequence. Complete all 5 stations for a 37-Minute absolute strength session

1. Strength Station1 - DB-Band Elevated Sumo DeadLift or Att Band-Band Deadlift

2. Strength Station 2 - DB-Band Incline Press or Push Up Variations (Use the Advance Push Setup)

3. Strength Station 3 - DB-Band Alternating Reverse Lunge or Band Only Alternating Reverse Lunge

4. Strength Station 4 - Heavy Band Power Pulls

5. Strength Station 5 - Band Split Jerk Presses or Step and Press

Tuesday

Day 2 - Interval Mini-Band Cardio and Stability - 50 Minutes

5-Minute Band Hip Mobility

Flow through these 10 exercises doing 60-seconds of work with a 30-second transition. That is 1 cycle. Rest as needed while completing 1 to 3 total Cycles based on fitness level.

1. 1. Wall touches (Move further away from wall)
2. 2. Jumping Jacks (Do step vs hop)
3. 3. Wall Touch - Leg Raise (Move further away from wall)
4. 4. Stepovers (Fast or Slow)
5. 5. Mt Climber (Elevate hands)
6. 6. Seal Jacks (Do step vs hop)
7. 7. Spidermans (Place hands on elevated surface)
8. 8. Elevated Burpee Jacks (eliminate elevated surface)
9. 9. Elevated Knee Taps (eliminate elevated surface)
10. 10. Skaters (Make this a side step vs hop)

If you have access to other equipment you can substitute the following as your Interval Cardio Workout Do a 30 to 50 minute Continuous Bike - Run - Elliptical.

Wednesday

Day 3 - Mobility - Stability - Strength - Power - 45 Minutes

Mobility Warm up

Continuous 8-Minute Band Mobility Flow

Follow along as I take you through an abbreviated session of a 8-Minute mobility flow doing 50-second mobility-10-second transition x 8 Sets.

Total Body Strength Session: 37 Minutes

Complete Station 1 doing 30-seconds of work / 60-seconds of rest x 5 consecutive sets. Rest 1 minute and move to the next Station repeating the same consecutive set sequence. Complete all 5 stations.

1. 1. DB-Band Goblet Squat or Band-Towel Only Goblet Squat

2. 2. DB-Hip Attached Band Bentover Row or Band Bentover Rows or Seated Low Row

3. 3. Db-Band Push Press or Band Push Press

4. 4. DB- Band Alternating Side Lunge Low Reach or Band Only Alternating Side Lunge

5. 5. Mini-Band Box Jumps or Ground Zero Swing

Thursday

Day 4 - Bodyweight Cardio Challenge - 40 Minutes

5-Minute Bodyweight Warm up

Here is a small space steady state cardio workout flow you can try. Flow through these 10 Body Weight exercises doing 1-minute of work with minimal rest between exercises. That is 1 cycle. Goal is to complete 4 total Cycles while continually moving and trying to maintain a steady state cardio effort for 40-total minutes.

1. 1. Mt Climber

2. 2. Side Lunge

3. 3. Seal Jack

4. 4. Side Crawl

5. 5. Reverse Lunge - Overhead Reach

6. 6. Stepover

7. 7. Hip Lunge

8. 8. Shuffle

9. 9. Side Switch

10. 10. Burpee

If you have access to other equipment you can substitute the following as your Interval Cardio Workout Do a 30 to 50 minute Continuous Bike - Run - Elliptical

Friday

Day 5 - Upper Body Continuous Strength - 40 Minutes

5-minute Shoulder Flossing

Workout

Alternate through all 8 exercises doing 45-seconds of work / 15-seconds of rest. That is 1 cycle. Complete 4 total cycles.

1. Off-set Loaded Chest Press Variations R - L

2. Single Arm Row Variations R - L

3. Elevated Pillar Press Variations R - L

4. Curl Variation - Triceps Press Variation

Saturday

Day 6 - Lower Body Continuous Strength - 40 Minutes

5-Minute Warm Up

Dowel Band Reach Series

Alternate through all 8 exercises doing 45-seconds of work / 15-seconds of rest. That is 1 cycle. Complete 4 total cycles.

1. 1. Split Squats Right
2. 2. Split Squats Left
3. 3. Side Lunge Right
4. 4. Side Lunge Left
5. 5. Crossover Low Reach Right
6. 6. Crossover Low Reach Left
7. 7. Forward Lunge Right
8. 8. Forward Lunge Left

Sunday

Day 7 - Mobility Challenge ~ 30 to 40 Minutes

Workout

Flow through these 12 mobility movements doing the # of reps/movement for that week. You are welcome to increase the reps/week based on your mobility level or follow the rep plan shown. Each week attempt to increase the number of reps/movement as noted to increase your hip mobility work.

Sample Weekly Rep/exercise Progression

• Week 1 - 10 Reps
• Week 2 - 15 Reps
• Week 3 - 20 Reps
• Week 4 - 25 Reps
• Week 5 - 30 Reps

Exercise Sequence

• 1. Child's Pose Rocking
• 2. Ankle Rocks
• 3. Down Dog
• 4. Pigeon Stretch Left
• 5. Pigeon Stretch Right
• 6. World's Greatest Stretch Left
• 7. Hamstring Pumps Left
• 8. Groin-Internal Rotation Stretch Left
• 9. World's Greatest Stretch Right
• 10. Hamstring Pumps Right
• 11. Groin-Internal Rotation Stretch Right
• 12. Alternating Hip Rotation