Week 1&2

Monday
Rep
Tuesday
Rep
Warmup
Warmup
Good Mornings 20 seconds Leg Swings
10 each leg
Halos
10 each direct Hip Circles
10 each
Squats
15 Lunges
2x10
Quick Stretch 3-5 minutes Butterfly stretch
1-2 minutes
Ladder Drills
5-7 minutes Ladder Drills
5-7 Minutes
Yoga
Lower Body Strengthen
3x10
One-footed Stairs3x10 per foot Full Squats
Single Leg Dead Lift 3x10
Mountain Climber3x10
Alternating Curtsy Lun 3x10
Small Sprints
3x50m
Iso-Explosive Squat
3x10
Treadmill
30 minutes
Alternating
High
Knees3x10
Jump Rope
3x50
Pistol Squat
3x10
Line hops
2-3 minutes
Core
Core
Superman
30 seconds
Vertical Leg Crunch
3x10
Plank
30 seconds
Flutter Kicks
3x10
Cool Down
Cool Down
Hurdler Stretch 20 per leg
Hip Flexor
1 minute
Butterfly
30 seconds
Hamstrings
1 minute
Cross Leg Fold 30 seconds
Calf Stretch
1 minute

Week 3&4

Monday
Rep
Tuesday
Rep
Warmup
Warmup
Good Mornings 20 seconds Leg Swings
10 each leg
Halos
10 each direct Hip Circles
10 each
Squats
15 Lunges
2x10
Quick Stretch 3-5 minutes Butterfly stretch
1-2 minutes
Ladder Drills
5-7 minutes Ladder Drills
5-7 Minutes
Yoga
Lower Body Strengthen
Full Squats
3x8
One-footed Stairs3x8 per foot
Single Leg Dead Lift 3x8
Mountain Climber3x8
Alternating Curtsy Lun 3x8
Small Sprints
3x50m
Iso-Explosive Squat
3x8
Treadmill
30 minutes
Alternating High Knees3x8
Jump Rope
3x50
Pistol Squat
3x8
Line hops
2-3 minutes
Core
Core
Superman
30 seconds
Vertical Leg Crunch
3x8
Plank
30 seconds
Flutter Kicks
3x8
Cool Down
Cool Down
Hurdler Stretch 20 per leg
Hip Flexor
1 minute

Butterfly
Cross Leg Fold
Week 5&6

30 seconds
30 seconds

Hamstrings
Calf Stretch

1 minute
1 minute

Monday
Rep
Tuesday
Rep
Warmup
Warmup
Good Mornings 20 seconds Leg Swings
10 each leg
Halos
10 each direct Hip Circles
10 each
Squats
15 Lunges
2x10
Quick Stretch 3-5 minutes Butterfly stretch
1-2 minutes
Ladder Drills
5-7 minutes Ladder Drills
5-7 Minutes
Yoga
Lower Body Strengthen
Full Squats
3x8
One-footed Stairs4x4 per foot
Single
Leg
Dead
Lift
Mountain Climber4x4
Alternating Curtsy Lun 4x4
Small Sprints
3x50m
Iso-Explosive Squat
4x4
Treadmill
30 minutes
Alternating High Knees4x4
Jump Rope
3x50
Pistol Squat
4x4
Line hops
2-3 minutes
Core
Core
Superman
30 seconds
Vertical Leg Crunch
4x4
Plank
30 seconds
Flutter Kicks
4x4
Cool Down
Cool Down
Hurdler Stretch 20 per leg
Hip Flexor
1 minute
Butterfly
30 seconds
Hamstrings
1 minute
Cross Leg Fold 30 seconds
Calf Stretch
1 minute

Wednesday
Rep
Thursday
Rep
Warmup
Warmup
Arm Circles
10 each arm Butt kickers
1 minute
Arm Swings
10 each arm Shuffle
30 seconds
Pendulums
10 each direct High Knee Pulls 1 minute
Back-to-Wall Shoulder Flexa
10 Ladder Drills
3-5 minutes
Forearm Wall Slides
10 Jog in Place
3-5 Minutes
Upper Body Strengthening
Yoga
Yoga Push ups
3x10
Cow and Cat Pose 15 breaths
One-Arm Shoulder press
3x10
Downward Dog
10 times
Incline Push Up
3x10
Rotating Lunges 3x10
Alternating Renegade Row 3x10
Locust Pose
10 on each side
Dumbell Upright Row
3x10
Tree Pose
15 breaths
Dumbell Bench Press
3x10
Resting pose
2-5 minutes
Core
Core
Crunch
3x10
Bird Dog
3x10
Lying Side Crunch
3x10
Russian Twists
3x10
Cool Down
Cool Down
Wall Shoulder Stretch
1-3 Minutes
Walking
3-5 minutes
Arm Cross Shoulder Stretch 1-3 Minutes
C-Yoga Stetch
2-3 Minutes
Overhead Tricep Stretch
1-3 Minutes
Long Stretch
5-7 Minutes
Wednesday
Rep
Thursday
Rep
Warmup
Warmup
Arm Circles
10 each arm Butt kickers
1 minute
Arm Swings
10 each arm Shuffle
30 seconds
Pendulums
10 each direct High Knee Pulls 1 minute
Back-to-Wall Shoulder Flexa
10 Ladder Drills
3-5 minutes
Forearm Wall Slides
10 Jog in Place
3-5 Minutes
Upper Body Strengthening
Yoga
Yoga Push ups
3x8
Cow and Cat Pose 15 breaths
One-Arm Shoulder press
3x8
Downward Dog
10 times
Incline Push Up
3x8
Rotating Lunges 3x8
Alternating Renegade Row 3x8
Locust Pose
10 on each side
Dumbell Upright Row
3x8
Tree Pose
15 breaths
Dumbell Bench Press
3x8
Resting pose
2-5 minutes
Core
Core
Crunch
3x8
Bird Dog
3x8
Lying Side Crunch
3x8
Russian Twists
3x8
Cool Down
Cool Down
Wall Shoulder Stretch
1-3 Minutes
Walking
3-5 minutes

Arm Cross Shoulder Stretch

Overhead Tricep Stretch

1-3 Minutes
1-3 Minutes

C-Yoga Stetch
Long Stretch

2-3 Minutes
5-7 Minutes

Wednesday
Rep
Thursday
Rep
Warmup
Warmup
Arm Circles
10 each arm Butt kickers
1 minute
Arm Swings
10 each arm Shuffle
30 seconds
Pendulums
10 each direct High Knee Pulls 1 minute
Back-to-Wall Shoulder Flexa
10 Ladder Drills
3-5 minutes
Forearm Wall Slides
10 Jog in Place
3-5 Minutes
Upper Body Strengthening
Yoga
Yoga Push ups
4x4
Cow and Cat Pose 18 breaths
One-Arm Shoulder press
4x4
Downward Dog
12 times
Incline Push Up
4x4
Rotating Lunges 4x4
Alternating Renegade Row 4x4
Locust Pose
12 on each side
Dumbell Upright Row
4x4
Tree Pose
18 breaths
Dumbell Bench Press
4x4
Resting pose
2-5 minutes
Core
Core
Crunch
4x4
Bird Dog
4x4
Lying Side Crunch
4x4
Russian Twists
4x4
Cool Down
Cool Down
Wall Shoulder Stretch
1-3 Minutes
Walking
3-5 minutes
Arm Cross Shoulder Stretch 1-3 Minutes
C-Yoga Stetch
2-3 Minutes
Overhead Tricep Stretch
1-3 Minutes
Long Stretch
5-7 Minutes