Week 12 Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Day 1 ▸ Part I Details as many reps as possible x15 minutes Side Lying T Spine Rotation x6 each Pigeon/Lat Stretch x8 breaths 90/90 on Wall OH Shoulder Flexion (inhale at top, exhale on way down) x8 Deep Squat OH Reach/Assisted Deep Squat OH Reach x8 each Armpit Sniffer x30 seconds ▸ Part II Details Circuit 1 (x5) Push-up x10 Wall Sit Wall Slides x12 Break Dance x10 each Circuit 2 (x4) Table Tricep Extension x15 Broomstick Deadbug x10 each Reverse Bear Crawl x12 each ▸ Part III Details 4 rounds: 50:20, 40:20, 30:20, 20:20 Shuffle x3 each Wall Drill Drop Squat Plank Jack Slides (towels on hardwood floor) Single Leg Deadlift Lunge w/ Opposite Toe Touch Day 2 ▸ Part I Details x3 Spiderman Trace the Sun to Hamstring Stretch + Open Side T-Spine x6-10 each Cobra - Downdog + Calves x10-20 each Seated Reach Seated Side Bends w/ Reach Pigeon w/ Lat. Reach Add. Lat. Reach ▸ Part II Details Circuit 1 (x3) Snap Down - Squat Jump x6-10 each Pulse Squat x10-20 Glute Bridge w/ Abd. x20-30 Circuit 2 (x3) Single Leg Snap Down - Forward Lunge x6-10 each Step-ups x15-20 each Glute Bridge March x10-20 each ▸ Part III Details Circuit 1 (20:10 x6) 90º Burpees / High Plank Burpee Quick Feet 1 minute rest Circuit 2 (20:10 x6) Alternating V-ups Spider Jacks 1 minute rest Circuit 3 (30:15 x4) Mountain Climbers Front Plank Reach 1 minute rest Circuit 4 (30:20 x4) Pogo Squats Rolling Sit-up Reach 2 minute rest Day 3 Run! (Distance of your choice) Day 4 ▸ Part I Details x3 Pigeon Rocks x8 each Child's Pose x30 seconds Adductor Rock w/ Lat Reach x6 each Doorway Pec Stretch x30 seconds each Prone CARs x10 ▸ Part II Details Circuit 1 (x4) 5 Second ECC Elevated Push-ups x5 Bottom Position Push-up ISO x10 seconds Circuit 2 (x4) Prone Sotts Press x12 Tall Kneeling T ISO x30 seconds Circuit 3 (x3) Prone YTW 2 x15 seconds ▸ Part III Details 30:30 x3 rounds, 60 second rest between rounds High Knees Bicycles Burpees Monster Crunches A Skip Plank Jacks Short Side Plank (Left) Lateral Switches Short Side Plank (Right) Day 5 ▸ Part I Details x4 Push-up Calf Raise x10 each Spiderman Circles x10 each Hip Tilts x10 each Side Lying T Spine Drags x10 each Floor Slides x10 ▸ Part II Details 100 reps each, break up how you want Squat + Reverse Lunge Alternating Step-ups Glute Bridges Bear Shoulder Taps Single Leg Deadlift (50 each) ▸ Part III Details Circuit 1 (x5 minutes) Explosive Lateral Step-ups x10 each Toe Taps x40 Circuit 2 (x5 minutes) Squat Jumps from Box x10 Sit-up Toe Touch x10 each Circuit 3 (30:20 x3) Bear Breakdance Bear Jacks Day 6 Run! (Distance of your choice) Day 7 REST! Week 11 Home
