DAY 1: Workout A — Lower Body (Low Back/Posterior Chain Focus)
Dynamic Warm-up Exercise Repetitions a Supine Drawing In 10 contractions b Cat-Cow 20 c World’s Greatest Stretch 10 rotations (each side) d Bird Dog 20 (each side) e Fire Hydrant 25 (each side) f Glute Bridge with Hip Band 20 repetitions + 10-second hold (top of last rep) g Single Leg Romanian Deadlift—Body Weight 10 (each side)
Week 1 Week 2 Week 3 Week 4
Connective Tissue Endurance Plus Exercise Hypertrophy Strength Remodeling Energy Loading Rest between sets (seconds) 60 90 120 30–60 1 Cable Pull Through 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 2 Bulgarian Split Squat 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 3 Dumbbell Romanian Deadlift (RDL)* 2 x 7, 5151 3 x 8–12, 3311 3 x 5–7, 3311 3 x 15, 1010 4 Cossack Squat (each side) 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 5 Single Leg Calf Raise from Block, Straight Knee 2 x 7, 5151 3 x 8–12, 3131 3 x 15, 3111 3 x 15, 1010
Active Isolated Stretching (AIS)
Cossack Squat: 2 sets of 10 repetitions, each side (2-second hold in stretched position)
* Weeks 1–2: use hip band variation (band anchored above knees).
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ADVANCED PROGRAM: 4 Days per Week (continued) DAY 2: Workout B — Upper Body (Horizontal Focus) Dynamic Warm-up Exercise Repetitions a World’s Greatest Stretch 10 rotations (each side) b Band Pass Through 15 c Thoracic Extension on Foam Roller 15 d Anchored Lat Stretch 10-10-10* e Swimmer’s Stretch 15 f Pronation/Supination, Bent Elbow Variation 20 (each way) g Band High Facepull 25
Week 1 Week 2 Week 3 Week 4
Connective Tissue Endurance Plus Exercise Hypertrophy Strength Remodeling Energy Loading Rest between sets (seconds) 60 90 120 30–60 1 Suspension Trainer High Row with Straight Arm Eccentric** 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 2 Push-up Plus with Band 2 x 5–7, 5555 3 x 8–12, 1515 2 x 5–7, 5555 3 x 15, 1010 3 Incline Dumbbell High Row 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 4 Incline Dumbbell Fly Press 2 x 7, 5551 3 x 8–12, 3311 3 x 5–7, 3311 3 x 15, 1010 5 Alternating Dumbbell Curl with Supination 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
Active Isolated Stretching (AIS)
Anchored Lat Stretch: 2 sets of 10 repetitions (2-second hold in stretched position)
DAY 3: Rest/Active Recovery
* 10-second gentle stretch, 10 stretch pulses, 10-second stretch hold
** Perform a high row, then straighten your arms and slowly lower back to the starting position.
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ADVANCED PROGRAM: 4 Days per Week (continued) DAY 4: Workout C — Lower Body (Knee/Anterior Chain Focus) Dynamic Warm-up Exercise Repetitions a Supine Drawing In 10 contractions b Cat-Cow 20 c World’s Greatest Stretch 10 rotations (each side) d Bird Dog 20 (each side) e Hinge to Squat 15 f Glute Bridge (with Isometric Groin Squeeze) 20 repetitions + 10-second hold (top of last rep) g Ankle Glides 20
Week 1 Week 2 Week 3 Week 4
Connective Tissue Endurance Plus Exercise Hypertrophy Strength Remodeling Energy Loading Rest between sets (seconds) 60 90 120 30–60 1 Box Stepdown 3 x 10, 3131 3 x 15, 3131 3 x 10, 3111 3 x 15, 1010 2 Spanish Squat 2 x 10, 5555 3 x 8–12, 3333 3 x 15, 1115 3 x 20, 1010 3 Swiss Ball Leg Curl 2 x 5–7, 5555 3 x 8–12, 3311 3 x 10, 3111 3 x 20, 1010 4 Dumbbell Goblet Squat 2 x 7, 5151 3 x 8–12, 3111 3 x 5–7, 3111 3 x 15, 1010 5 Single Leg Calf Raise from Block, Bent Knee 2 x 7, 5151 3 x 8–12, 3131 3 x 15, 3111 3 x 15, 1010
Active Isolated Stretching (AIS)
Pigeon Stretch: 2 sets of 10 repetitions, each side (2-second hold in stretched position) Continued on next page ADVANCED PROGRAM: 4 Days per Week (continued) DAY 5: Workout D — Upper Body (Shoulder Stability Focus) Dynamic Warm-up Exercise Repetitions a Band Pass Through 15 b Thoracic Extension on Foam Roller 15 c Anchored Lat Stretch 10-10-10 d Swimmer’s Stretch 15 e Forearm Tendon Glides 25 f Band High Pull Apart with External Rotation 25 g Scapular Pull-up 15
Week 1 Week 2 Week 3 Week 4
Connective Tissue Endurance Plus Exercise Hypertrophy Strength Remodeling Energy Loading Rest between sets (seconds) 60 90 120 30–60 1 Seated Cable High Facepull 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 2 Scapula Plane Dumbbell Raise 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 3 Single Arm Dumbbell Row, Strict Variation (Split Stance) 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 4 Bottoms-Up Kettlebell Press 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010 5 Reverse Grip Cable Pulldown 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
Active Isolated Stretching (AIS)
Scapular Pull-up: 2 sets of 10 repetitions (2-second hold in stretched position)