Phase 1
Week 1 Thursday Workouts
Here are your exercises in order
Downward Dog Hold
Hold for 30 seconds and repeat
Chest Opener Cart Wheel
20 Reps
Straight Leg Up And Down
12 Reps
Pulses
10 Reps
Lunge Stretch
Up to 2 minutes repeat on other side
Windmills
10 Reps. REST 30 SEC AND REPEAT
Pee-Wee Hermans
10 Reps
Band Pull Downs
1 minute. (No band? You can do DB Lat pull overs)
Surrenders (with and without weight)
6 Reps each side
Surrenders (with and without weight)
6 Reps each side
Surrenders - Walk Out To Plank - Slow Mountain Climbers
20 Reps with 15 seconds
Surrenders - Walk Out To Plank - Slow in And Outs
30 seconds pulsing with 15 seconds rest
Bridge Shoulder Blade Stretch
25 Reps with 15 seconds
Disc Or Plates - Bridge In And Outs
10 Reps with 15 seconds
Lay On Side - Rotating Side Leg Raise (both sides)
10 Reps with 15 seconds
Leg Extensions - Cross V-Ups - Low Ab Lifts
10 Reps with 15 seconds
Step Ups
10 Reps with 15 seconds