Week 7 Day 1Day 2Day 3Day 4Day 5Day 6Day 7 Day 1 ▸ Part I Details x3-4 Groin Stretch T Spine Rotation x10 each Pigeon Rocks x10 each Half Kneeling Ankle Rocks x10 each Quadruped single Arm Shoulder CARS x10 each Bretzle x30 seconds each ▸ Part II Details Circuit 1 (x20 minutes) Wall Tricep Extension x10-15 Bench Dips x10-15 Wall Push Leg Lowers x10 Bodyweight Reverse Fly ISO Hold (2x15) ▸ Part III Details Break up reps into sets however you need to, just get total reps done as fast as possible. Pogo Jumps x150 High Knees x150 Jumping Jacks x150 Sprawls x50 Drop Squat x50 Opposite Toe Touch x50 each Day 2 ▸ Part I Details x20 minutes Push-up Calf Raise x10 each Achilles Drops x10 each Wall ASLR x10 each Hip IR on Wall x10 breaths Hip ER on Wall x10 breaths Half Kneel Trace the Sun x10 each Doorway Lat Stretch x30 seconds Doorway Pec Stretch x30 seconds ▸ Part II Details Circuit 1 (x5) Lateral Crawl x8 each A Push-up x8 OH Bear Hold on Wall x30 seconds Front Plank Toe Tap x8 each Plank Push-ups x8 Prone T Iso x30 seconds ▸ Part III Details Circuit 1 (20:10 x4) Squat Jumps Lateral Switches Tall Plank Rotations Quadruped Squats Circuit 2 (x50 reps) Bodyweight Squats Reverse Lunges (50 each) Plank Jacks Burpees Day 3 Run! (Distance of your choice) Day 4 ▸ Part I Details x4 Lateral Half Kneeling ER/IR x10 each Quadruped Lat Stretch x30 seconds each side Floor Slides x12 90/90 Reach/Rotate x8 each Toes Elevated Calf Raise x15 ▸ Part II Details Circuit 1 (AMRAP 10 minutes) Single Leg Deadlift/Reverse Lunge x6 each Body Weight Squat x30 seconds Circuit 2 (x4) Feet Elevated Knees Out Bridge 5 second ISO x15 Bear Hip Extension x10 each ▸ Part III Details Dynamic Warm-up (x2) Walking Lunge with Overhead Reach x10 yards Knee Hug x10 yards A Skips x10 yards Shuffle x10 yards Pogo Jumps x10 yards High Knees x10 yards Walk, Jog, Sprint 30:30:15 (x6) Walk 30 seconds, Jog 30 seconds, Sprint 15 seconds Rest 3 min, then repeat Day 5 ▸ Part I Details (Both Sides 2-3 x5 reps or 30 seconds each) Lateral Squat Single Leg Deadlift Split Squat Spiderman Stretch with T Spine Rotation Half Kneeling Quad Stretch Pigeon Stretch Downward Dog ▸ Part II Details 8 Minutes AMRAP x3 Rounds Yoga Push-up x8 BW Squat → Reverse Lunge x6 each Floor Towel Hamstring Curl x12 Bear Crawl (Forward/Backward) x10 each Incline Push-up x8 ECC Single Leg Squat x6 each Half Sit-up ISO Straight Arm Russian Twist x10 each Prone Sotts Press x12 ▸ Part III Details Circuit 1 (x50 Reps for time) Sprawl Circuit 2 (4 exercises every minute x10) Jumping Jacks Jump Squats Wall Switches Lateral Switches Day 6 Run! (Distance of your choice) Day 7 REST! Week 6 Home Week 8
