Monday

Day 1 - Cardio and Total Body Strength - 40 Minutes

5-Minute Band Assisted Mobility Warm Up

Alternate through these 4 attached band exercises doing 50-seconds of work / 10-seconds rest x 5 total cycles for a 20 - Minute Sustained Cardio Session. Cycles can be decreased or increased depending on your cardio-fitness level. You can also substitute in option mentioned in Cardio Video.

Alternate Skier Swings for Ground Zero Swings

Alternate Marching Carries with Stationary Skipping

Complete Station 1 doing 30-seconds of work / 30-seconds of rest x 6 consecutive sets. Rest 1 minute and move to the next Station repeating the same set sequence. Complete all 3 stations for a 20-Minute strength session

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

2. Strength Station 2 - DB-Band Incline Press or Assisted Off-Set Push Up (alternate sides on each set)

3. Strength Station 3 - DB-Band Alternating Reverse Lunge or Off-Set Reverse Lunge (alternate sides on each set)

Tuesday

Day 2 - Mobility and Total Body Strength - 45 Minutes

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

Complete Station 1 doing 30-seconds of work / 30-seconds of rest x 6 consecutive sets. Rest 1 minute and move to the next Station repeating the same consecutive set sequence. Complete all 4 stations.

1. Strength Station 1 - DB-Band Goblet Squat or KB-Towel-Band Goblet Squat or Band-Towel Only Goblet Squat
2. Strength Station 2 - DB-Hip Attached Alternating Row or Hip Attached Band Bentover Row or Seated Low Row
3. Strength Station 3 - Db-Band Push Press or Single Arm DB-Dangle Overhead Press (3 Sets / Side) - Band Split Stance Push Press
4. Strength Station 4 - DB- Band Alternating Side Lunge Low Reach or Band Only Alternating Side Lunge
5. Strength Station 5 - DB-Hip Attach Band Curls or Hip Loaded Hammer Curls

Wednesday

Day 3 - Mini-Band Cardio & Stabilization - 36 Minutes

Mobility Warm up

5-Minute Band Hip Mobility

Workout

Flow through these 6 exercises doing 1-minute of work followed by 1 Minute of rest. That is a 12 Minute cycle. Complete 3 total Cycles. The goal is to continue moving and maintain a Zone 2 Cardio effort level as much as possible.

1. 1. Elevated Burpee Jacks (eliminate elevated surface)

2. 2. Wall touches (Move further away from wall)

3. 3. Stepovers (Fast or Slow)

4. 4. Elevated Knee (eliminate elevated surface)

5. 5. Skaters (Make this a side step vs hop)

6. 6. Stationary Bear Crawl

Alternative Workout Option for Zone 2 Cardio Training

If you have access to other equipment you can substitute the following as your Zone 2 Cardio Workout Do a 30 to 50 minute Continuous Bike - Run - Elliptical.

Thursday

Day 4 - Upper Body Continuous Strength AMRAP - 40 Minutes

5-minute Shoulder Flossing

Using a Looped in or a pair of attached bands, flow through this series of exercise & reps completing as many rounds as possible (AMRAP) in 30-minutes. Rest as needed while tracking how many rounds you complete.

1. 1. Chest Press - 10 Reps

2. 2. Hose Pull Right - 10 Reps

3. 3. Hose Pull Left - 10 Reps

4. 4. Bentover Press Right - 10 Reps

5. 5. Bentover Press Left - 10 Reps

6. 6. Bentover Power Row - 10 Reps

7. 7. Halos - 10 Reps

8. 8. Pull Through - 10 Reps

Friday

Day 5 - Lower Body Continuous Strength AMRAP - 40 Minutes

Dowel Band Reach Series

Using a Single Attached Band, flow through this series of exercises & reps completing as many rounds as possible (AMRAP) in 30-minutes. Rest as needed while tracking how many rounds you complete.

1. 1. Split Squats Right - 10 Reps

2. 2. Split Squats Left - 10 Reps

3. 3. Side Lunge Right - 10 Reps

4. 4. Side Lunge Left - 10 Reps

5. 5. Crossover Low Reach Right - 10 Reps

6. 6. Crossover Low Reach Left - 10 Reps

7. 7. Forward Lunge Right - 10 Reps

8. 8. Forward Lunge Left - 10 Reps

Saturday

Day 6 - Zone 2 Bodyweight Cardio Challenge - 40 Minutes

Warm Up

D5-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 Zone 2 steady state cardio effort for 40-total minutes.

1. 1. Mt Climber

2. 2. Side Lunge

3. 3. Seal Jack

4. 4. Side Craw

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 Zone 2 Cardio Workout Do a 30 to 50 minute Continuous Bike - Run - Elliptical.

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