Week 6 Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Day 1 ▸ Part I Details 45:15 x3 each Seated Hamstring Quad HF Leg Cradle Hip Tilt Child’s Pose ▸ Part II Details Circuit 1 (Ladder 15-5) Push-up Plank Walkout Circuit 2 (30:30 x5) Bear Crawl + Knee Tap Circuit 3 (x5) Superman Hold x30 Tricep Dip + Leg Raise x10 Break Dance x10 each ▸ Part III Details Ladder 100 Jumping Jacks 90 Wall Drill 80 Squats 70 Crunch Toe Taps 60 Mountain Climbers 50 Quadruped Squat + Opposite Knee Tap 40 Plank Toe Taps 30 Burpees 20 Bear Crawl 10 V Sit-ups Day 2 ▸ Part I Details x12 minutes Doorway Lat Stretch x30 seconds Quad HF Stretch at Wall x12 each Cat Camel x12 Pigeon Stretch x30 seconds Bretzle x12 breaths ▸ Part II Details Circuit 1 (x4) OH Tempo Squat x20 Lateral Crawl - Push-up / OH Reaches x10 each Front Plank x30 seconds Chair/Bench Dips xAMRAP Circuit 2 (x3) Split-squats x15 each Wall-bugs x15 each Side Planks with Ts x15 each SA Crab Bridges x10 each ▸ Part III Details 40:20 x4, 60 seconds rest between rounds Pogo Hops Plank Walkouts In & Outs Plank Jacks FOW Russian Twist Day 3 Run! (Distance of your choice) Day 4 ▸ Part I Details x12 minutes Deficit Single Leg Calf Raise x8 each Hip Airplane x8 each Leg Swings (Forward + Lateral) x8 each Wall T Spine Rotation x8 each Wall Slides x8 ▸ Part II Details Circuit 1 (x4) Bear Crawl to Push-up x10 Wall Lowers 3 seconds iso x10 Doorway Trust Fall iso x20 seconds Circuit 2 (x8 minutes) Inchworm Walkout x6 Tall Plank Rotations x6 each Bicycle x12 each ▸ Part III Details Ladder 25-10 Jumping Jacks (total) Lunge Jumps Quadruped Squats Crab Toe Touch (each) High Knees (each) Day 5 ▸ Part I Details x15 minutes Knee Hug Forward Lunge x10 each Spiderman T Spine Rotation x10 each Lat Half Kneel Adductor Rocks with ER x10 each Side-lying T Spine Drags x10 each Hood-lying Hip IR x10 each Quadruped Shoulder CAR x5 Half Get Up x5 each ▸ Part II Details Circuit 1 (x4) Reverse Lunge + SLDL x6 each Circuit 2 (x15-5 Ladder) Bodyweight Squat Straight Leg Bridge Circuit 3 (x4) Alternating Lateral Squat x8 each ECC Hamstring Curl x8 Circuit 4 (x2 minutes each leg) Step-ups ▸ Part III Details Circuit 1 (x5) Squat Jumps or Box Jumps x10 Feet Elevated Bear A Push-up x10 Circuit 2 (x10 minutes) SLDL (R) x8 Windshield Wipers x8 each SLDL (L) x8 Mountain Climbers x50 Day 6 Run! (Distance of your choice) Day 7 REST! Week 5 Home Week 7
