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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


Wee

k 3


Wee

k 4


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


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


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


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


Instructions

Place foam roll on the ground

Lie on foam roll with roll at hip

Roll from hip down to the top of knee


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


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


If there’s no pain move on to the next muscle


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Peroneals


Instructions


Lie on side with foam roll just below the knee

Roll from base of knee to top of ankle




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IT-Band


Instructions


Lie on side with foam roll at hip

Roll from hip to top of knee


This is usually the most painful area, but very important


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Adductors


Instructions


Lie face down with one leg extended to the side

Place foam roll in groin area

Roll from groin to knee


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



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Piriformis


Instructions


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


if there’s no pain move on to the next muscle


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TFL


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


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



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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


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


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


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


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


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


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


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


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


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


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


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


Focus on keeping your abs and glutes tight

32

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



33

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


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



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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


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


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


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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


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


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


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



43

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


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


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.

45

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


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


Keep abs tight Do not allow your shoulders or hips to rotate

47

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



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Pillar - PB

Instructions

Hold a plank position on a PhysioBall


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


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

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