WEEK ONE
Begin to understand how the body performs and which weight selections are right for each exercise. Keeping in mind the importance of mind body connection. Always aim for perfect form before adding or increasing weight. Progression happens when the movement improves.
WARM UP: 5 MINS OF CORE
10 rounds of 5 reps each
DAY ONE
WARM UP
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Single leg raises
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Leg raise
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Flutter kicks
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Hollow hold with rock-optional
WOD (workout of the day)
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Bulgarian split squat left leg
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Bulgarian split squat right leg
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(B) 3 Side shuffle plank burpee with squat jump transitioning from plank to squat jump.
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Thruster
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Army crawl with half burpee
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Push-up switching legs
WOD: 40 seconds of work 20 seconds rest. Rest a full 1 min after each round. Equipment needed are Dumbbells and Band.
WARM UP: 5 MINS OF CORE
10 rounds of 20 reps each
DAY TWO
WARM UP
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Plank side to side sliders
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Bridge pose knee tucks
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Twisting mountain climbers
WOD
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Single arm roll out with pushup alternating sides
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Side lunge slider with or without db
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RDL, clean, back lunge with sliders
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Man-maker with thruster
WOD: 10 reps 4 rounds. Equipment needed are DBs and sliders
WARM UP: 5 MINS
50 seconds on 10 rest
DAY THREE
WARMUP
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Plank mountain climbers with sliders
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Plank twist mountain climbers with sliders
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Thread the needle
WOD
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Row Thruster
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Boat pose single arm press alt with sit-up
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Back lunge opposing arm raise with half moon
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Burpee with close grip push-up
WOD: DB complex 10 reps for each complex 4-5 rounds. Equipment needed are DBs or KBs
WARM UP: 5 MINS OF CORE
5 reps 5 sets
DAY FOUR
WARM UP
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Single arm v-up
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Single arm v-up
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V-ups
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Hollow hold rocker
WOD
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Thrusters
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Bent over row
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Pushups
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20 Walking lunges
WOD: Back to Basics of 4 sets 15 reps. 2 DBs moderate to heavy
WARM UP: 5 MINS OF CORE
10 reps/no rest for 5 rounds
DAY FIVE
WARMUP
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Bridge plank core twists
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Bridge plank dolphin
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20-Bridge plank MC
WOD
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10 each leg: Staggered stance Deadlift
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10 Chin ups or pull-ups
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Pushup with side reach slider 5 each side
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8 each leg or 20 both legs Pistol squat
WOD: 5 rounds. Equipment needed are DBs and Band