Monday

Day 1 - Upper Body Contrast Strength Workout : ~ 50 Minute

5 Minute Shoulder Floss Flow

Flow through all 4 Movements with each leg forward doing 10 Reps per set. Should complete 8 total sets

Complete one station at a time adjusting weight and/or band resistance to maximize challenge along with work output as sets progress. The goal is to build strength which will require optimally loading the movement with band or free weight resistance. The goal is to try and train close to failure on each set. If you are hitting over 15 reps/set, make sure to increase resistance. If you are hitting 6 to 8 reps on sets 1 or 2, you should decrease weight. I would suggest tracking weight used on each exercise to see progress over the 5 week program.

1. Station1 - Barbell - Band Floor Press or DB-Band Bench Press or Band Floor Press 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)

2. Station 2 - Barbell - Band Bentover Row or DB-Band Bentover Row or Dowel Bentover Row 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)

3. Station 3 - Barbell - Band Push Press or Band Seated Overhead Press or Band Overhead Press 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)

4. Station 4 - Barbell - Band Curl or Ezy Bar Curls or Dowel Curl 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)

5. Station 5 - Barbell - Band Triceps Pushup or Band Only Triceps Pushup 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)

Tuesday

Day 2 - Lower Body Contrast Strength Workout ~ 50 Minutes

5-Minute Bodyweight Flow Warm up(Follow Along)

Complete one station at a time adjusting weight and/or band resistance to maximize challenge along with work output as sets progress. The goal is to build strength which will require optimally loading the movement with band or free weight resistance. The goal is to try and train close to failure on each set. If you are hitting over 15 reps/set, make sure to increase resistance. If you are hitting 6 to 8 reps on sets 1 or 2, you should decrease weight. I would suggest tracking weight used on each exercise to see progress over the 5 week program.

1. Station 1 - Barbell - Band Zercher Squats or KB - Band Towel Goblet Squat or Dowel Zercher Squat 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)
2. Station 2 - DB-Band Side Lunge Right or Band only variation 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)
3. Station 3 - DB-Band Side Lunge Left or Band only variation 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)
4. Station 4 - DB-Band Sumo DL or Band Deadlift 3-Sets 10 to 15 Reps (Rest 90-seconds between sets)
5. Strength Station 5 - DB-Mini-Band Carries Deadlift 1 minute carry / 1 minute rest x 3 rounds

Wednesday

Day 3 - Stability - HITT Workout : ~ 20 to 40 Minutes

Warm up

Coaching Instructional Video

Cycle through this 10-exercise Dowel Reach-Lunge Mobility sequence doing each movement for 30-second with a 10-second transition into the next movement. Don’t forget to do each side of the unilateral exercises.

Workout 1

Stability Ball - Band Rotations R - L 60-seconds work / 30-seconds Rest x 3 sets (can also use smaller ball or pillows)

Workout 2

Low Box - Mini-Band HIIT Workout

Alternate through the following 5 mini-band-Low Box exercises doing 30-seconds work / 30-seconds rest.

1. Alternating Side Step Downs or Box Lateral Quick Steps

2. Alternating Arm - Drop Squat (to the box)

3. Elevated Alternating Knee Taps

4. Predator Jacks

5. Elevated Burpee

Thursday

Day 4 - Band Upper Body Continuous Strength - 40 Minute

5 Minute Shoulder Floss Flow

Flow through all 4 Movements with each leg forward doing 10 Reps per set. Should complete 8 total sets

Complete each station before moving to the next station. Rest as needed and keep rep quality high. Track your total time to complete all 6 stations and attempt to improve time each week as a way of measuring work capacity and efficiency.

• Squat Row - 50 Reps

• Staggered Chest Press - 50 Reps

• Bentover Power Row - 50 Reps

• Staggered Bentover Press - 50 Reps

• Curl Variation - 50 Reps

• Triceps Press Variation - 50 Reps

Follow Along Coaching Instructional Video

Friday

Day 5 - Band Lower Body Continuous Strength : 40 Minutes

5-Minute Mini-Mobility Slant Board Routine

Flow through all 5 movement switching sides every 30-seconds.

Complete each station before moving to the next station. Rest as needed and keep rep quality high. Track your total time to complete all 6 stations and attempt to improve time each week as a way of measuring work capacity and efficiency.

1. 1. Towel Band Goblet Squat - 50 Reps

2. 2. Mini- Band Reach Right - 50 Reps

3. 3. Mini- Band Reach Left - 50 Reps

4. 4. Towel Reverse Lunge Right - 50 Reps

5. 5. Towel Reverse Lunge Left - 50 Reps

6. 6. Mini-Band Skater Hop - 50 Reps Per Side

Follow Along Coaching Instructional Video

Saturday

Day 6 - Band Assisted Cardio Workout - 31 Minutes

Workout

Cycle through the following 10 Band Assisted Exercises doing 60-seconds of work / 30-seconds of rest. That is 1 Round. Rest 2-Minutes and Repeat for 2 Total Rounds

1. 1. Downward Dogs
2. 2. Alt. Hip lunge with Rotation
3. 3. Shoulder open
4. 4. Y-T-Ws
5. 5. Split Stance Overhead Reach Right
6. 6. Split Stance Overhead Reach Left
7. 7. Side Lunge - Low Reach Right
8. 8. Side Lunge - Low Reach left
9. 9. Alt. Crossover Lunge
10. 10. Mt Climbers

View Follow-Along Workout Coaching Video

Sunday

Day 7 - Workout

Here are a few mobility sessions you can follow along with if you want.

• Slant Board Mobility Session 1
• Slant Board Mobility Session 2
• 12-Exercise Mobility Flow
• Assisted Band Warm Up
• Dowel - Band Upper Body Mobility