TEST--- DAY 1--- DAY 2--- DAY 3--- DAY 4--- DAY 5--- DAY 6
This is the second workout of Week 1. Make sure to rest at least 1 day between workouts. Week 1 Example: (Mon- Workout 1, Wed- Workout 2, Sat- Workout 3)
Deep mind muscle connection through basic exercises. Improved coordination, challenging balance and core stability exercises.
1-3 sets/session (circuit), 15-30 reps/exercise Mobility is performed 3 times straight through, as a superset.

Mobility: Standing Mountain Climbers

115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed

Mobility: Toy Soldier

115 reps each side
- Focus on Stability, NOT Speed
215 reps each side
- Focus on Stability, NOT Speed
315 reps each side
- Focus on Stability, NOT Speed

Mobility: Bow and Arrow

130 seconds each side
- Focus on Stability
230 seconds each side
- Focus on Stability
330 seconds each side
- Focus on Stability

Mobility: Shovel Drill

130 seconds each side
- Focus on Stability - Hips stay square facing forward
230 seconds each side
- Focus on Stability - Hips stay square facing forward
330 seconds each side
- Focus on Stability - Hips stay square facing forward

Mobility: Lat Driver

130 seconds
- Focus on flexibility
230 seconds
- Focus on flexibility
330 seconds
- Focus on flexibility

1: V Push-up

110 reps
- Slow Tempo - Superset with push-ups
210 reps
- Faster Tempo - Superset with push-ups
310 reps
- Fastest Tempo - Superset with push-ups

2: Reverse Lunge with Kick

115 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
215 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.
315 reps each side
Reps should be performed at a tempo based upon ability. Faster for more advanced, slower for novice individuals.

3: Resistance Band Row

120 reps
Reps should be performed at a slow controlled tempo
220 reps
Reps should be performed at a slow controlled tempo
320 reps
Reps should be performed at a slow controlled tempo

4: High/Low Pull Apart

115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.

5: Plank (Opposite Reach)

115 reps each side
Reps should be performed at a slow tempo working on control and stability.
215 reps each side
Reps should be performed at a slow tempo working on control and stability.
315 reps each side
Reps should be performed at a slow tempo working on control and stability.

6: Swimmers

130 reps
Reps should be performed at a quick tempo.
230 reps
Reps should be performed at a quick tempo.
330 reps
Reps should be performed at a quick tempo.

7: SL Glute Bridge

115 reps each side
Reps should be performed at a slow controlled tempo.
215 reps each side
Reps should be performed at a slow controlled tempo.
315 reps each side
Reps should be performed at a slow controlled tempo.

8: Lateral Band Walk

120 steps each direction
Chest up! Keep it low. Focus on form.
220 steps each direction
Chest up! Keep it low. Focus on form.
320 steps each direction
Chest up! Keep it low. Focus on form.