Monday

Day 1 - Linear Upper Body Strength - 40 Minutes

Slant Board Upper Body Mobility Flow

Alternating between 2 exercises, performing 40-seconds of work / 20-seconds of rest x 6 total set (3 each exercise)

Crawling Front Raise (Band resistance is optional)

Perform 5 Reps every 30-Seconds x 10 sets. Focus on performing a fast pull down and a slow return back up with arms.

Alternating between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 90-seconds and repeat the same sequence for stations 3. Reminder- If you struggle coordinating the step with the upper body movement, start by mastering the movement without the step first.

Station 3

Station 4

Tuesday

Day 2 - Linear Lower Body Strength - 40-Minutes

New Slant Board Lower Body Mobility Flow

Alternating between 2 exercises, performing 40-seconds of work / 20-seconds of rest x 6 total set (3 each exercise)

1. Mini-Band Switch Drill
2. Alternating Mini-Band Wall Touch - Leg Raise

Perform 5 Reps every 30-Seconds x 10 sets. Focus on performing a fast movement coming out of the squat and slow return back down.

1. Mini-Band Chair Jumps or Chair Squat (Fast Up-Slow Down)

Alternating between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 90-seconds and repeat the same sequence for stations 3. Reminder- If you struggle coordinating the step with the upper body movement, start by mastering the movement without the step first.

Station 3

Station 4

Wednesday

Day 3 - Lateral Upper Body Strength - 40-Minutes

Warm Up

Shoulder Distraction Series

Alternating between 2 exercises, performing 40-seconds of work / 20-seconds of rest x 6 total set (3 each exercise)

1. 1 - Halos
2. 2 - Assisted Walkouts

Perform 5 Reps every 30-Seconds x 10 sets. Focus on performing a fast overhead press movement with a slow return down. Do 5 continuous sets on one side or alternate sides to maximize rep speed.

1. Stepping Overhead Wall Press Right or Split Jump Wall Press

2. SteppingOverhead Wall Press Left or Split Jump Wall Press

Alternating between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 90-seconds and repeat the same sequence for stations 3. Reminder- If you struggle coordinating the step with the upper body movement, start by mastering the movement without the step first.

Station 3

Station 4

Thursday

Day 4 - Lateral Lower Body Strength - 40 Minutes

5-Minute Band Assisted Flow Warm up

Alternating between 2 exercises, performing 40-seconds of work / 20-seconds of rest x 6 total set

1. 1 - Alternating Drop Step Reach
2. 2 - Elevated Running Mt Climber

Perform 5 Reps every 30-Seconds x 10 sets. Focus on performing a fast concentric phase with a slow return on the eccentric phase.

1. 1 - Alternating Mini-Band Short Shuffle Pause

Alternating between 2 exercises, performing 30-seconds of work / 30-seconds of rest x 10 total set (5 per exercise) - Rest 90-seconds and repeat the same sequence for stations 3. Reminder- If you struggle coordinating the step with the upper body movement, start by mastering the movement without the step first.

Station 3

Station 4

Friday

Day 5 - I Go - You Go Partner Upper Body Metcon - 40-Minute

Upper Body Flossing

Using an I-Go You-Go workout format flow through the following 6 exercises doing 30-seconds of work and then resting while partner exercises for 30-seconds. Complete a 30-minute workout by cycling through this 6 exercise circuit - 5 times taking no rest between cycles.

• 1 - Alternating Stepping Chest Press

• 2 - Side Step PAP

• 3 - Step and Overhead Press

• 4 - Side Step Hammer Curl (Pick up feet to keep band safe)

• 5 - Step and Triceps Press

• 6 - Power Lawnmower Row

Saturday

Day 6 - I Go-You Go Partner Lower Body Metcon - 40-Minutes

Do each movement for 60-seconds without having to rest between movements.

Bodyweight Flow Warm Up

Workout

Using an I-Go You-Go workout format flow through the following 6 exercises doing 30-seconds of work and then resting while partner exercises for 30-seconds. Complete a 30-minute workout by cycling through this 6 exercise circuit - 5 times taking no rest between cycles.

Exercises

• 1 - Wall Knee Drives

• 2 - Side Crawls (Could add DB for more intensity)

• 3 - Frog Jump (Could add DB for more intensity)

• 4 - Wall Touch

• 5 - Predator Drop Squats

• 6 - Skater

Sunday

Day 7 - Active Recovery Day

Make sure you use this day to actively rest and take control of your fitness. Here are a few ways I tried to empower you this month.

• Workout Prepping
• Providing multiple exercise options
• Doing I - Go / You - Go Workouts
• Challenging you with 4-Part Workout Formats (Warm up-Activation-ART-Strength)
• Challenging you with more advanced athletic based exercises