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Let me explain a few things so you can get to work changing your body.
The first page has an image similar to the one at the right. This is your monthly calendar, which describes your workout each day.
For each day you will find corresponding workouts.
Now for your workout programs, in this phase we will focus on different movement patterns, namely upper body pushing and pulling and lower body pushing and pulling.
The Program (shown at the right), will start out with Foam Roll exercises then progress to the Dynamic Warm-up, then finally the workout itself.
In this phase, you will do each exercise for the indicated sets and reps. Each exercise is grouped with other exercises. For example on Day 1, starting with Deep Squat Progression it is followed by BB Corner Front Squat, Standing W’s 1 Arm 1 Leg DB Row Ipsilateral and finally Inline Half Kneel Stability Chop. In this group of exercises, there is no rest. You will go from one exercise to the next as quickly as you can. Try to limit your rest, but I do understand the need to rest as you start out.
You will follow this same pattern for each group of exercises indicated by the bold boxes. Listed below
your workout program are the descriptions of the exercises. Go through those to make sure you
understand how to perform each exercise.
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Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wee
k 1
Workout 1 Intervals Workout 2 Active Rest Workout 1 Intervals Active Rest
Wee
k 2
Workout 2 Intervals Workout 1 Active Rest Workout 2 Intervals Active Rest
Wee
k 3
Workout 1 Intervals Workout 2 Active Rest Workout 1 Intervals Active Rest
Wee
k 4
Workout 2 Intervals Workout 1 Active Rest Workout 2 Intervals Active Rest
Phase 1
3
EXERCISE Wt Wt Wt Wt Wt Wt
SINGLE LEG BRIDGE 20 s 20 s 20 s 20 s 20 s 20 s
30 Sec Rest 20 s 20 s 20 s 20 s 20 s 20 s
PUSH UP 20 s 20 s 20 s 20 s 20 s 20 s
30 Sec Rest 20 s 20 s 20 s 20 s 20 s 20 s
MOUNTAIN CLIMBER 20 s 20 s 20 s 20 s 20 s 20 s
30 Sec Rest 20 s 20 s 20 s 20 s 20 s 20 s
BIRD DOG 20 s 20 s 20 s 20 s 20 s 20 s
2 Min Rest 20 s 20 s 20 s 20 s 20 s 20 s
TOTAL BODY EXTENSION 20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
PUSH UP PILLAR HOLD 20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
PB - WYT 20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
SPLIT SQUAT 20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
SIDE PILLAR 20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
20 s 20 s 20 s 20 s 20 s 20 s
Notes:
0 Sec Rest
0 Sec Rest
0 Sec Rest
0 Sec Rest
2 Min Rest
Time/RepTime/Rep Time/Rep Time/Rep Time/Rep Time/Rep
LINEAR BAND AT KNEES x 20 steps each side
LATERAL BAND AT KNEES x 20 steps forward and back
ELBOW TO INSTEP x 4
KNEE HUG x 4
HEEL TO BUTT x 4
SUMO SQUAT x 4
HANDWALK x 4
LATERAL LUNGE x 4
INVERTED HAMSTRING x 4
WALL SLIDES x 4
PUSH UPS x 4
Day 1
PHASE 1
Foam Roll - (20 sec each) 5 Minutes
FEET
CALVES
HAMSTRINGS
QUADS
BACK/LATS
PERONEALS
IT-BAND
ADDUCTORS
PIRIFORMIS
TFL
Dynamic Warm-Up - 5 minutes
DATE
Week 1 Week 2 Week 3 Week 4
4
EXERCISE Wt Wt Wt Wt Wt Wt
BW SQUAT 20 S 20 S 20 S 20 S 20 S 20 S
30 Sec Rest 20 S 20 S 20 S 20 S 20 S 20 S
ELEVATED PUSH UP 20 S 20 S 20 S 20 S 20 S 20 S
30 Sec Rest 20 S 20 S 20 S 20 S 20 S 20 S
PB - ROLL OUT 20 S 20 S 20 S 20 S 20 S 20 S
2 Min Rest 20 S 20 S 20 S 20 S 20 S 20 S
TOTAL BODY EXTENSION 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
BW SUMO SQUAT 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
MOUNTAIN CLIMBER 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
SINGLE LEG GLUTE BRIDGE 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
PILLAR - PB 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
RUN IN PLACE 20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
20 S 20 S 20 S 20 S 20 S 20 S
Notes:
0 Sec Rest
2 Min Rest
DATE
0 Sec Rest
0 Sec Rest
0 Sec Rest
0 Sec Rest
RepsTime/Rep Time/Rep Reps Time/Rep Time/Rep
LINEAR BAND AT KNEES x 20 steps each side
LATERAL BAND AT KNEES x 20 steps forward and back
ELBOW TO INSTEP x 4
KNEE HUG x 4
HEEL TO BUTT x 4
SUMO SQUAT x 4
HANDWALK x 4
LATERAL LUNGE x 4
INVERTED HAMSTRING x 4
WALL SLIDES x 4
PUSH UPS x 4
Day 2
PHASE 1
Foam Roll - (20 sec each) 5 Minutes
FEET
CALVES
HAMSTRINGS
QUADS
BACK/LATS
PERONEALS
IT-BAND
ADDUCTORS
PIRIFORMIS
TFL
Dynamic Warm-Up - 5 minutes
Week 1 Week 2 Week 3 Week 4
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EXERCISE Wt Wt Wt Wt Wt Wt Wt Wt
15 Second Sprints 10Min 10Min 15Min 15Min 20Min 20MIn 25Min 25Min
DATE
Reps Reps Reps Reps Reps Reps
Week 1
Recovery Heart Rate:
Reps Reps
Week 2 Week 3 Week 4Intervals
Notes:
Select any piece of cardio machinery you would like to use. Ex: treadmill, bike, rower, elliptical, ropes, sled etc. You can also do this outside the
gym by doing hill sprints or something similar.
Work as hard as you can for 15 seconds. Then slow down or stop until your heart rate reaches your recovery heart rate zone. Then you will repeat
the 15 second interval again before recovering again. Continue this pattern for the total amount of time indicated on today's workout.
For example if it says to workout for 20Min then continue the work and rest for 20 minutes.
Active Recovery
On the active recovery days, I want you to do exactly what it says. I want you to do activities that will help you recover from your workout,
but also keep you active. These activities should take roughly 20-30 minutes.
They can include:
Going for a walk
Riding a bike
Taking an aerobics class
Yoga
Pilates
Going for a light jog
Playing a sport
Etc.
The following list are things that I highly recommend but aren’t required.
Hot/cold contrast bath
Ice bath
Massage
Stretching Session
Foam Roll Session
Etc.
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Foam Roll
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Feet
Instructions
Place a golf ball on a hard surface
Remove shoes
Put as much pressure as possible on the golf ball
Massage the bottom of feet
Modifications and tips
If there are problems with your feet it will be painful, pain is a good sign that what you
are doing needs to be done
Massage everywhere on your foot.
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Calves
To purchase a foam roll Click this link
Instructions
Place foam roll on the ground
Put back of knee on the foam roll
Lift body off ground so hands and calves are the only things touching
Slowly roll from back of knee down to the ankle
Modifications and tips
Spend most of your time in the upper half of the back of the leg
The most pain will be felt in the middle of the calf
If you don’t feel any pain, move on to the next muscle
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Hamstrings
To purchase a foam roll Click this link
Instructions
Place foam roll on the group
Sit on foam roll with the roll just under the glutes
Roll from base of glutes to the back of the knee
Modifications and tips
If there’s no pain move onto the next muscle
Shift your weight side to side to get the outside and inside of hamstring
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Quads
To purchase a foam roll Click this link
Instructions
Place foam roll on the ground
Lie on foam roll with roll at hip
Roll from hip down to the top of knee
Modifications and tips
Shift weight side to side to massage the insides and outside of the quads
If there’s not pain move on to the next muscle
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Back/Lats
To purchase a foam roll Click this link
Instructions
Place foam roll on a hard surface
Lie on your side with the foam roll under armpit
Roll along side from arm pit to waist
Modifications and tips
If there’s no pain move on to the next muscle
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Peroneals
To purchase a foam roll Click this link
Instructions
Place foam roll on a hard surface
Lie on side with foam roll just below the knee
Roll from base of knee to top of ankle
Modifications and tips
If there’s no pain move on to the next muscle
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IT-Band
To purchase a foam roll Click this link
Instructions
Place foam roll on a hard surface
Lie on side with foam roll at hip
Roll from hip to top of knee
Modifications and tips
This is usually the most painful area, but very important
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Adductors
To purchase a foam roll Click this link
Instructions
Place foam roll on a hard surface
Lie face down with one leg extended to the side
Place foam roll in groin area
Roll from groin to knee
Modifications and tips
Make sure your hip is 90 degrees to your torso
This is an awkward position at first, play with it and it gets easier over time
If there’s no pain move on to the next muscle
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Piriformis
To purchase a foam roll Click this link
Instructions
Place foam roll on a hard surface
Sit on foam roll
Cross one leg over the other
lean to and put all weight over glute with leg up
roll up and down glute
Modifications and tips
if there’s no pain move on to the next muscle
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TFL
To purchase a foam roll Click this link
Instructions
Place foam roll on hard surface
Lie face down on foam roll with roller directly on hip
Roll up and down over hip area
Modifications and tips
You will be rolling a very small area on the outside of your hip
Roll forward and back over a three to four inch area
If there’s no pain move on to the next muscle
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Dynamic Warm-Up
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Linear Band At Knees
To Purchase a Mini Band Click this link
Instructions
Put mini band around knees
Slightly squat down
Take a mini step (half a foot length) forward
Step forward with the next foot
Modifications and tips
Keep knees shoulder width apart
The green band is usually the best to start with, as it gets easier progress to blue then
black
If it gets too easy you can add a band at the ankles
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Lateral Band At Knees
To Purchase a Mini Band Click this link
Instructions
Place mini band above knees
Take a step out to the side
Bring trailing foot closer to lead foot
Walk entire distance once direction before going the next direction
Modifications and tips
Do not allow your feet to get any closer than shoulder width
Think of pushing with your trail leg, not reaching with your lead leg
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Elbow To Instep
Instructions
Take a large step forward
Keep your torso in a straight line
Drop your elbow as low as you can, without rounding your back
Rotate towards your front leg
Reach up in the air with palms facing towards your head
Modifications and tips
Keep your body as straight as possible
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Knee Hug
Instructions
Slightly squat down
In the squatted position bring your knee to your chest
Grab your knee and pull it closer to your chest
Stand up holding your knee
Modifications and tips
Do not allow your back to round as you squat
Make sure to lift your leg before you stand up
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Heel To Butt
Instructions
Slightly squat down
Run hand from knee down to ankle
Pull ankle to butt
Stand up
Raise opposite arm as high as you can in the air
Modifications and tips
Do not allow your back to round as you squat
Make sure to lift your leg before you stand up
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Sumo Squat
Instructions
Bend down and grab under your toes
Pull your hips down
Get your elbows inside your knees
Push your elbows out against your knees
Squat as low as you can
Stand back up holding your toes
Modifications and tips
Keep your back as flat as possible
Squat down as low as you can
You will feel pressure in your hips
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Hand Walk
Instructions
Start in a push up position
Walk your hands out as far as you can handle
Walk your feet up by only bending your ankles
Walk up as far as you can handle
Walk you hands back out as far as you can
Modifications and tips
Push your hips up in the air as you start to walk up
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Lateral Lunge
Instructions
Slightly squat down
Lunge out to the side and squat over your outside foot
Keep extended leg as straight as possible
Bring extended leg in without standing back up
Modifications and tips
Sit your hips back as you squat
Keep your back as flat as possible
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Inverted Hamstring
Instructions
Stand on one leg
Bend forward at the hips
Keep your spine and leg as straight as possible
Reach forward
Modifications and tips
Don’t allow your back to arch
Tighten your abdominals
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Wall Slides
Instructions
Stand with your hand and forearm against a wall
Slowly slide your arms up the wall without your hand coming off the wall
Raise arms as high as you can
Modifications and tips
Squeeze shoulder blades down and together
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Push Up
Instructions
Begin on palms and toes, body straight Put hands under shoulders or a little wider Slowly lower body under control until chest is just above the ground Keep elbows at about 45 degree angle to body
Modifications and tips
Keep body rigid and straight, don’t allow low back to sag To make it easier elevate hands on a bench or step or go on knees
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Strength
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Day 1
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Single Leg Bridge
Instructions
Lie on your back with one foot on the ground Raise your toes and drive your heel into the ground Squeeze your glutes and raise your hips up until there is a straight line from your shoulders to your
knees Push your hands into the ground Keep your abs tight Slowly lower your hips back to the ground and repeat
Modifications and tips
Focus on keeping your abs and glutes tight
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Push Up
Instructions
Begin on palms and toes, body straight Put hands under shoulders or a little wider Slowly lower body under control until chest is just above the ground Keep elbows at about 45 degree angle to body
Modifications and tips
Keep body rigid and straight, don’t allow low back to sag To make it easier elevate hands on a bench or step or go on knees
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Mountain Climber
Instructions
Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to your chest.
Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position Alternate sides until you complete all of the required repetitions
Modifications and tips
Keep abs tight Do not allow your shoulders or hips to rotate
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Bird Dog
Instructions
Kneel on a mat and place your hands on the mat under your shoulders. You should be on all fours. Brace your abs
Raise your right hand and left leg simultaneously while keeping your abs braced. Point your right arm straight out from your shoulder and your left leg straight out from your hip.
Your pelvis should not rotate. (if someone placed a ball in the small of your back, it shoudn’t have fallen off). Your back should be flat like a table
Hold for 3-5 seconds and then slowly lower without rotating your pelvis
Modifications and tips
Focus on keeping your abs and glutes tight
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Total Body Extension
Instructions
Start in the standing position as if you were going to do a bodyweight squat Dip down quickly into a quarter squat and swing your arms behind you by your sides Explode up and extend your body onto your toes, raising your arms overhead Control the descent back and in one movement return to the dip before exploding back
up again This is a non-impact replacement for jumping
Modifications and tips
If you can handle it go ahead and do a squat jump. Dip down as shown above then jump as high into the air as you can.
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Push Up Pillar Hold
Instructions
Start in the top of a pushup position. Hold your body in a straight line. Keep your back straight and your hips up. Hold your abs tight. Contract them as if someone was about to punch you in the stomach, but breath
normally
Modifications and tips
Keep your shoulder blades pulled down and back
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PB – WYT
Instructions
Lie on your stomach on a physioball Point your thumbs straight up Raise your arms in a Y motion, then lower them back down Raise your arms in a T motion, then lower them back down Pull your elbows to your side Raise your arms up in a W motion, then lower them back down
Modifications and tips
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Split Squat – Body Weight
Instructions
Stand in a split stance position Hold your hands behind your head Lower your back knee to the ground keeping your weight over your front foot Return back to the starting position
Modifications and tips
Keep abs tight Slightly lean forward
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Side Pillar
Instructions
Hold your body as straight as possible with your hips perpendicular to the ground Place your top foot in front of the bottom foot Hold your top arm in the air Squeeze your shoulder blades down and back Keep your abs tight
Modifications and tips
If this bothers your shoulders make sure to squeeze your shoulder blades together If that doesn’t help do the exercise shown below
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Day 2
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Body Weight Squat
Instructions
Stand with feet shoulder width apart Hold hands behind your head Squat down as low as you can handle Stand back up
Modifications and tips
Do not allow your back to round.
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Elevated Push Up
Instructions
Start with your hands elevated either on push up bars or 6 in blocks Put hands under shoulders or a little wider Slowly lower body under control until chest is just above the ground Keep elbows at about 45 degree angle to body
Modifications and tips
Keep body rigid and straight, don’t allow low back to sag To make it easier elevate hands on a bench or step or go on knees
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PB Roll Out
To purchase a physioball Click This Link
Instructions
Kneel down in front of a physioball. Roll your forearms along the ball as you extend out Keep your abs tight and back flat
Modifications and tips
Roll out as far as you can without feeling any pressure in your low back
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Total Body Extension
Instructions
Start in the standing position as if you were going to do a bodyweight squat Dip down quickly into a quarter squat and swing your arms behind you by your sides Explode up and extend your body onto your toes, raising your arms overhead Control the descent back and in one movement return to the dip before exploding back
up again This is a non-impact replacement for jumping
Modifications and tips
If you can handle it go ahead and do a squat jump. Dip down as shown above then jump as high into the air as you can.
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BW Sumo Squat
Instructions
Stand with your feet as wide as you can get them. Put your hands behind your head Squat down as low as you can handle, then stand back up
Modifications and tips
Do not allow your back to round
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Mountain Climber
Instructions
Brace your abs. Start in the top of the push-up position. Keep your abs braced, pick one foot up off the floor, and slowly bring your knee up to
your chest. Do not let your hips sag or rotate. Keep your abs braced and slowly return your leg to the start position Alternate sides until you complete all of the required repetitions
Modifications and tips
Keep abs tight Do not allow your shoulders or hips to rotate
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Single Leg Bridge
Instructions
Lie on your back with one foot on the ground Raise your toes and drive your heel into the ground Squeeze your glutes and raise your hips up until there is a straight line from your
shoulders to your knees Push your hands into the ground Keep your abs tight Slowly lower your hips back to the ground and repeat
Modifications and tips
Focus on keeping your abs and glutes tight
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Pillar - PB
Instructions
Hold a plank position on a PhysioBall
Modifications and tips
Keep your abs tight Stay as Stable as possible
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Run In Place
Instructions
Start by standing in place Start running as fast as you can Get your knees as high as possible
Modifications and tips
If you have a rubber band that you can strap to a pole or tree use that to provide resistance as you try to run forward