Monday

Day 1 - Mini-Band Interval Cardio-Core - 40 Minutes

5- Minute Band Assisted Flow Warm - up

Flow through all 5 band Assisted Lunge - Reach movements doing 1-minute of controlled rhythmic movement, making sure each lunge step has a controlled landing and maximal stride length.

Low Box - Mini-Band Cardio - Alternate through all 8 exercises doing 40-seconds of work / 20-seconds of rest. That is 1 round. Complete 4 total rounds for a 35 Minute workout. Exercises will alternate between a core stabilization exercise or an agility movement.

1. 1. Elevated Mt. Climber

2. 2. Lateral Quick Step

3. 3. Hands Elevated Plank Jack

4. 4. Side Switch

5. 5. Hands Elevated Alternating Knee Taps

6. 6. Low Box Frog Jumps

7. 7. Hand Side Step Downs

8. 8. Burpee

Coaching Exercise Demo Video

Tuesday

Day 2 - Total Body Strength & Power : 40 Minutes

5-minute Bodyweight Warm up

Starting with exercise #1 complete all reps before moving on to the next exercise. On STRENGTH exercises challenge yourself with a higher level of band resistance. On POWER exercises focus on performing each concentric portion of the rep as fast as possible by taking a slight pause prior to performing the rep. Complete all 8 exercise stations to challenge total body strength and power.

1. Station 1 - Extended Plank KneeTaps - 50-Reps (Strength)
2. Station 2 - Power Lawnmower Row - 25-Reps/Side (Power)
3. Station 3 - Towel Goblet Squats - 50 Reps (Strength)
4. Station 4 - Split Jerk Single Arm Wall Press or Stepping Single Arm Wall Press 25-Reps/Side (Power)
5. Station 5 - Elevated Single Leg RDL Variation - 25 Reps/side (Strength) - Use hand assist as needed)
6. Station 6 - Alternating Side Step Pull a Part 25-Reps/side (Power)
7. Station 7 - Towel Reverse Lunge - 25-Reps/side (Strength)
8. Station 8 - Split Jerk Chest Press or Stepping Chest Press - 25 Reps/leg (Power)

Coaching Exercise Demo Video

Wednesday

Day 3 - Cardio-Core Day: ~ 40 Minutes

Warm up

5-Minute Dowel Flow Warm up

Workout

Do 30-Minutes of Continuous Sustainable Cardio which can be running, elliptical, rower, skier or bike. The goal is to work for 30-minutes at a continuous pace that is sustainable and keeps Heart Rate around 50 to 70% of max HR. Once this is completed, perform the following 10-minute Trunk Stabilization Workout.

Flow through the following 4 exercise sequence resting and adjusting reps/exercise as needed.

1. 50 - Standing Long Arm Rotation 25 per Arm

2. 25 - 4 Point T-Rotation Right 25 Reps

3. 25 - 4 Point T-Rotation Left 25 Reps

4. 50 - Slide Knee Tucks 50 Reps

Perform movements slowly to emphasize trunk stabilization while keeping low back in relative neutral.

Thursday

Day 4 - Total Body Unilateral Strength & Power : 50 Minutes

5- Minute Shoulder Flossing Flow

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

Starting with exercise #1 complete all reps before moving on to the next exercise. On STRENGTH exercises challenge yourself with a higher level of band resistance. On POWER exercises focus on performing each concentric portion of the rep as fast as possible by taking a slight pause prior to performing the rep. Complete all 8 exercise stations to challenge total body strength and power.

• Station 1 - 3 Point Pillar Row R - L - 25 Reps/side (Strength)
• Station 2 - Off-set Loaded Reverse Lunge - 25 Reps/Side (Power)
• Station 3 - Off-Set Loaded 1 Arm Chest Press Variation - 25 Reps/Side (Strength)
• Station 4 - Alternating Step Back Row or Skiers - 25 Reps/Leg (Power)
• Station 5 - Slide Side Lunge - 25 Reps/Leg (Strength)
• Station 6 - Assisted Plyo Mt Climber - 25 Reps/side (Power)
• Station 7 - Attached Curl Variation - 50 Reps (Strength)
• Station 8 - Half-Kneeling Triceps Press - 50 Reps (Strength)

Coaching Workout Demo Video

Friday

Day 5 - Locomotion Cardio Flow - 40 Minute

5-Minute Band Hip Mobility Warmup

Using a 2 or 3 Band Linked Up System, flow through these 5 exercises doing 3-Minutes of work with no rest during transition. Cycle through 2 times for solid 30-Minute cardio-flow workout.

1. 1. Backpedal Walk

2. 2. Loaded Shuffle Walk Right

3. 3. Loaded Shuffle Walk Left

4. 4. Crawling

5. 5. Alternating Quarter Shuffle

1. 1. Skaters

2. 2. Gorilla Walks

Coaching Exercise Demo Video

Saturday

Day 6 - Flex Workout - 40 Minutes

Flex Workout Options

1. 1. Choose to do 30-minutes of your favorite continual cardio options
2. 2. Choose the above 30-Minute Upper Body AMRAP Strength Workout
3. 3. Combine up both doing 20-minutes of cardio and 20-Minutes of strength using the AMRAP Workout.

8-Minute Assisted Mobility Flow

Using a series of single attached bands to optimally load each exercise perform the following Upper or Lower Body Strength workout following a 21 - 15 - 9 - 5 Rep sequence. Perform 21 Reps of all 6 Exercises, then repeat the same exercise sequence doing 15 Reps, then 9 Reps and finally 5 Reps.

Upper Body Coaching Video

Lower Body Coaching Video

Sunday

Day 7 - Active Day

Today is an Active Recovery day. My recommendation is you consider doing any of the following

1. 1. Do a 30-minute mobility session that focuses on primarily hip and shoulder mobility
2. 2. Go on a 30-minute brisk walk
3. 3. Enjoy a recreational activity that is relaxing
4. 4. Spend some time with a friend or family member

Enjoy your recovery day.