Strength, Balance, Mobility
Choose four to five warmup movements and perform 3 rounds of 10 reps before starting your workout. Movement choice should relate to your workout.
Phase 1 - Workout 1
Equipment Needed: Resistance Band; set of dumbbells
Lower Body
• Squat to Chair, 5 sets of 8 reps (bodyweight or dumbbells)
• Glute Bridges, 5 sets of 10 reps (bodyweight)
• Single-leg RDLs, 4 sets of 8 reps each leg (bodyweight or dumbbells)
Upper Body
• Band Pushdowns, 4 sets of 12 reps
• Dumbbell Front Raise Hammer Grip, 4 sets of 12 reps
• Triceps Kickbacks, 4 sets of 8 reps each side
Overall Strength & Mobility
• Get-ups, 3 sets of 6 reps
Phase 1 - Workout 2
Equipment Needed: Resistance band
Lower Body
Clams, 3 sets of 10 reps each side (use yellow, green, or blue band)
Band Walks, 3 sets of 30 steps (use yellow, green, or blue band or body weight)
Donkey Kicks, 3 sets of 10 reps each side (use yellow, green, or blue or bodyweight)
Banded Squats, 3 sets of 12 reps (use yellow, green or blue band or body weight)
Upper Body
Band Face Pulls, 3 x 12
Bodyweight Rows, 3 x 10
Core
Superman’s, 3 sets x 12
Plank Hold, 3 times 1-minute hold (30 second rest in between sets)
Overall Strength & Mobility
Get-ups, 3 x 6 reps
Phase 1 - Workout 3
Equipment Needed: Set of Dumbbells
Lower Body
Squat to Chair, 5 sets of 8-10 reps (use bodyweight or dumbbells)
Alternating Lunges, 5 sets of 10 reps each side (use bodyweight or dumbbells)
Calf Raise, 4 sets of 12 reps each leg (bodyweight or dumbbells)
Upper Body
Dumbbell Curls, 3 sets of 12 reps
Dumbbell Bench Press, 3 sets of 12 reps
Dumbbell Rows, 3 sets of 10 reps each side
Dumbbell Lateral Raises, 3 sets of 12 reps
Dumbbell Triceps Overhead Extension, 3 sets of 12 reps
Core
Dead Bugs, 3 x 10 each side
Hello Dolly’s, 3 x 20
Sit-ups, 3 x 15
Plank Hold, 3 times 1-minute hold (30 second rest in between sets)
Overall Strength & Mobility
Get-ups 3 x 6 reps
Phase 1 - Workout 4
Equipment Needed: Resistance Band; set of dumbbells
Strong Man
Farmer’s Carry, 3x back and down
Medicine Ball Shouldering 3x per sides
Sled Push/Pull, 3x (push down/pull back)
Core
Inverted Rows, 3 x 10-12
Push-ups, 3 x 10-12
Plank hold, 3 x 1 minute
Overall Strength & Mobility
Get-ups, 3 x 6 reps
Phase 1 - Workout 5
Equipment Needed: Resistance Band; set of dumbbells
Lower Body
Squat to Chair, 5 x 8 reps
Glute Bridges, 5 x 10 reps (bodyweight)
Step-ups, 4 x 8 reps each leg (bodyweight)
Squat Hold, 4 x 45 seconds (wall)
Upper Body
3 rounds:
Bent-Over Row, x 45 seconds
Biceps Curl, x 45 seconds
Triceps Kickback, x 45 second
Overall Strength & Mobility
Get-ups 3 x 6 reps
Phase 1 - Workout 6
EQUIPMENT NEEDED: RESISTANCE BAND; SET OF DUMBBELLS
Lower Body
Deadlifts, 6 x 8 (65/45)
Single Leg RDL, w/light dumbbell 3 x 8 ea.
Donkey Kicks, 3 x 816 (alternating legs)
Upper Body
Dumbbell Floor Press, 4 x 10
Dumbbell Fly, 4 x 10
Dumbbell Row, 4 x 8 each
Core: 3 Rounds
Hello Dolly’s, x 20
Abmat Sit-ups, x 15
Plank, Left :30, Plank Right :30, Forearms :30
Overall Strength & Mobility
Get-ups, 3 x 6 reps
Phase 2 - Workout 1
Equipment Needed: Resistance Band; set of dumbbells
Supersets: 3 rounds
Tempo Dumbbell Squat, x 8 reps (tempo 3-2-1)
Alternating Single-arm Dumbbell Hammer Curls, x 8 reps each
Supermans, x 12 reps
Triceps Extension, x 15 reps (band)
Alternating Dumbbell Lunges, x 8 each
Dumbbell Push Press, x 12
Overall Strength & Mobility
Push-ups, 3 x failure
Phase 2 - Workout 2
Equipment Needed: Resistance Band; set of dumbbells or kettlebell
Supersets: 3 rounds
Step-ups, x 8 reps each (body weight or dumbbell)
Face Pulls, x 15 (band)
KB Goblet Squats, x 10
DB Bench Press, x 10
KB Swing, x 10
DB Fly, x 10
Overall Strength & Mobility
Hello Dolly’s, x 20
Sit-ups, x 15
Phase 2 - Workout 3
Equipment Needed: Resistance Band; set of dumbbells
Lower Body – Band workout (use yellow or green band)
Clams, feet separated (band above knees), 3 x 12 each
Eccentric Banded March, (band around feet, elevated surface if possible), 3 x 12 each
Standing, bent over, banded glute contraction, (band around ankles) 3 x 12 each
Psoas March, (band around feet, lying on back) 3 x 12 each
Seated Hip Abduction, (band above the knees) 3 x 12
Upper Body
Band Pushdowns, 3 x 15
Plate Raises, 3 x 15
Ring Rows, 3 x 12
Face Pulls, 3 x 15
Overall Strength & Mobility
Forearm Planks 3 x 45 Seconds
Phase 2 - Workout 4
Equipment Needed: Resistance Band; set of dumbbells
Upper Body Superset: 3 rounds
Dumbbell Bench Press x 12
Dumbbell Fly x 12
Dumbbell Bicep Curl x 12
Dumbbell Standing Triceps Extension x 12
Inverted Row x 8 -10
Push-ups x 8 - 10
Lower Body
Dumbbell Squat 3 x 8
Glute Bridge 3 x 12
Single leg RDLs 3 x 8 each
Phase 2 - Workout 5
Equipment Needed: Resistance Band; set of dumbbells
Lower Body – Band workout (use yellow or green band)
Clams, feet separated (band above knees), 3 x 12 each
Eccentric Banded March (band around feet, elevated surface if possible), 3 x 12 each
Standing, bent over, banded glute contraction (band around ankles) 3 x 12 each
Psoas March (band around feet, lying on back) 3 x 12 each
Seated Hip Abduction (band above the knees) 3 x 12
Upper Body Supersets: x 3 rounds
Band Pushdowns x 15
OH Press x 8 – 10
Plate Raises x 15
Ball Slams x 15
Ring Rows x 12
Push-ups x 10-12
Overall Strength & Mobility
Get-ups 3 x 6
Phase 2 - Workout 6
Equipment Needed: Resistance Band; set of dumbbells
Lower Body
Squat to Bench 5 x 12 reps (use bodyweight or dumbbells)
Glute Bridges 5 x 10 reps (use bodyweight or dumbbells)
Calf Raise 12 reps (bodyweight or dumbbells)
Upper Body
Dumbbell Curls 3 12 reps
Dumbbell Floor Press 3 x 12 reps
Dumbbell Rows 3 x 10 reps each side
Core
Dead bugs 3 x 10 each side
Hello Dolly’s 3 x 20
Sit-ups 3 x 15
Forearm Plank hold 3 x 45 seconds
Overall Strength & Mobility
Get-ups 3 x 6 reps
Phase 3 - Workout 1
Equipment Needed: Resistance Band; set of dumbbells
Lower Body
Dumbbell Squats 5 x 10 reps
Then: Superset 3 x 16 reps
Step-ups (Body weight or dumbbells)
Kettlebell Swing (use kettlebell or dumbbell)
Upper Body
Alternating Dumbbell Front/Lateral Raise 3 x 10
Dumbbell Fly 3 x 12
Dumbbell Bicep Curls 3 x 12
Posterior Chain
Glute Bridge 3 x 15
Supermans 3 x 15
Phase 3 - Workout 2
Equipment Needed: Resistance Band; set of dumbbells
Lower Body
Dumbbell Deadlifts 5 x 15
Dimel Deadlifts 3 x 15
Glute Bridges 3 x 15
Upper Body
Dumbbell Bench Press 4 x 10
Dumbbell Fly 4 x 10
DReverse Barbell Row 4 x 10
Core: 3 Rounds
Hello Dolly’s x 20
Sit-ups x 15
Plank Left :30, Plank Right :30, Forearms :30
Overall Strength & Mobility
Get-ups 3 x 6 reps