Monday

Day 1 - Max Rep Attachment Free Push Workout

Micro Mobility Slant Board

Using an Attachment Free Setup, Start the clock and track how long it takes you to complete the following exercise sequence. The goal each week is for you to increase your reps per exercise. You can follow the rep plan below or create one that fits your fitness level.

• Week 1 - 30 Reps / exercise
• Week 2 - 35 Reps / exercise
• Week 3 - 40 Reps / exercise
• Week 4 - 45 Reps / exercise
• Week 5 - 50 Reps / exercise

1. 1. Elevated Pushup or a Preferred Pushup Variation

2. 2. Split Squat R or Dangle DB Split Squat

3. 3. Kneeling Rambo Press Right or Elevated Rambo Press Variations

4. 4. Split Squat L or Dangle DB Split Squat

5. 5. Kneeling Rambo Press Left or Elevated Rambo Press Variations

6. 6. Triceps Press or Double band Triceps Press

Tuesday

Day 2 - Max Rep Attachment Free Pull Workout

Micro-Mobility - Band Hip Stretching

Using an Attached Single or Looped in Band Setup or Mini-Band Setup Start the clock and track how long it takes you to complete the following exercise sequence. The goal each week is to increase your max # of reps per exercise. You can follow the sample rep plan below or create one that fits your fitness level.

• Week 1 - 30 Reps / exercise
• Week 2 - 35 Reps / exercise
• Week 3 - 40 Reps / exercise
• Week 4 - 45 Reps / exercise
• Week 5 - 50 Reps / exercise

1. 1. Seated Low Row or Bentover Row or Dowel Bentover Row

2. 2. Single Leg Deadlift Right or DB-Band Single Leg DL Right

3. 3. Single Leg Deadlift Left or DB-Band Single Leg DL Left

4. 4. Bentover Pull a Part or Pull a Part Jack

5. 5. Hammer Curl or Dowel Curl

6. 6. Alternating Mini-band Side Lunge or Mini-band-DB Side Lunge

Wednesday

Day 3 - Low Resistance Mobility/Strength Session

Workout

Take 30 minutes to cycle through some of these mobility/strength exercises doing 60-seconds on / 30-second rest x 3 times each side per position. The goal of this workout is to focus on increasing mobility while doing low band resistance strengthening movements. Here are 4 setups and some exercises I perform within these setups to increase mobility and range of motion while doing a light strengthening exercise.

1. 1. Half Kneeling Foot Elevated Pushing for Quadricep Mobility

2. 2. Attached Single Band for Chest and Anterior Hip Mobility

3. 3. 1 Arm Side Rowing Setup for Posterior Shoulder and T-Spine Mobility

4. 4. Assisted Side Lunge or Reach for Hip Rotation and Adductor Mobility

5. 5. Dowel-Band Upper Body Mobility

Thursday

Day 4 - Max Rep Attached Push Workout

Micro Mobility - Dowel-Band

Using an Attached Single or Looped in Band Setup, Start the clock and track how long it takes you to complete the following exercise sequence. Total reps The goal each week is for you to increase your reps per exercise. You can follow the sample rep plan below or create one that fits your fitness level.

• Week 1 - 30 Reps per side or exercise
• Week 2 - 40 Reps per side or exercise
• Week 3 - 45 Reps per side or exercise/li>
• Week 4 - 50 Reps per side or exercise

1. 1. Single Arm Chest Press Variation Right - Left or Off-set Chest Press Variations

2. 2. Attached Off-set Reverse Lunge Right - Left / Off-Set Reverse Lunge Variations

3. 3. Attached 3 Point Bentover Press Right - Left / Elevated Pillar Press Variations

4. 4. Attached Side Lunge Right - Left / Attached DB-Band Side Lunge R - L

5. 5. Triceps Press Variations / Half-kneeling Triceps Press

Friday

Day 5 - Max Rep Attached Pulling Workout

Micro-Mobility - Slant Board

Using an Attached Single, Looped or Towel- Band Setup, Start the clock and track how long it takes you to complete the following exercise sequence. The goal each week is for you to increase your reps per exercise. You can follow the sample rep plan below or create one that fits your fitness level.

• Week 1 - 30 Reps per side or exercise
• Week 2 - 40 Reps per side or exercise
• Week 3 - 45 Reps per side or exercise
• Week 4 - 50 Reps per side or exercise

1. 1. Split Squat Row Right - Left / Hose Pulls R - L

2. 2. Ground Zero Swings - Skaters / DB-Band Swings

3. 3. Pull Through - Face Pulls

4. 4. Low Reach R - L / DB-Band Low Reaches

5. 5. Attached Curl Variations / DB-Band Curls

Saturday

Day 6 - Lower Body Core Slider-Band Workout

Warm Up

Mini-Mobility Single Attached Band

Workout

Using an Attached Single Band Setup and a pair of Sliders . Alternate through these 10 exercises doing 60-Seconds of work / 60-second of rest. That is 1 Cycle. Complete 1 or 2 cycles depending on your fitness level and time. If needed, you can decrease to 30-seconds of work / 30-seconds rest and perform 2 full cycles before moving to 60-second work sets in the upcoming weeks.

Exercises

• 1 - Assisted Body Saw

• 2 - Reverse Lunge Slide Right or DB-Band Slider Reverse Lunge

• 3 - Reverse Lunge Slide Left

• 4 - Assisted Sliding Mt. Climbers

• 5 - Slide Low Reach Right or DB-Band Slider Low Reach

• 6 - Slide Low Reach Left

• 7 - Assisted Kneeling Ab Slide-outs

• 8 - Sliding Side Lunge Right or DB-Band Slider Side Lunge

• 9 - Sliding Side Lunge left

• 10 - Assisted Sliding Knee Tucks

Sunday

Day 7 - Hip Mobility Flow Session

Workout

Flow through these 12 mobility movements doing the reps/movement for that week. You are welcome to increase the reps based on your mobility level. Each week attempt to increase the number of reps/movement to increase your hip mobility work.

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

1. 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