Day 2 - Mobility & Recovery Flow #1
PHASE 1 - Muscular Anabolic Training
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17m
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Glute Stretch Left
14. Hamstring Pulses
15. Around The Worlds
Up Next in PHASE 1 - Muscular Anabolic Training
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P1 - Day 3
ROUNDS 1 & 3 (SINGLE DUMBBELL BI-LATERAL)
ROUNDS 2 & 4 ( BOTH DUMBBELLS)1. Clean & Press 10 reps
2. Reverse Lunges 10 reps
3. Back Rows 10 reps
5. Racked Squats 10 reps
6. Chest Press 10 reps
7. Weighted Leg Raises 10 reps -
Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12... -
P1 - Day 5
30/30 LADDER WORKOUT
Each round, 30 seconds of work is added with a 30 seconds of rest between rounds. Working up a 5 minute round!
1. Body Weight Lunges
2. Cross Body Mountain Climbers
3. ChestPress
4. V-Ups
5. Dumbbell Squats
6. Plank Shoulder Taps
7. Dumbbell Back Rows/Shrugs
8. F...
