SESSION 1

Warm-up
Start by doing all 12 exercises in order, one after the other, without
resting in
between.
• Calf Jumps (30 seconds)
• 15 Arm Shakedowns
• 5 to 10 Push-ups (kneeling or up on toes)
• 20 Prisoner Squats
• Calf Jumps (30 seconds)
• 15 Spinal Rotations
• 5 to 10 Push-ups (kneeling or up on toes)
• 20 Prisoner Squats
• Calf Jumps (30 seconds)
• 15 Toe Touches
• 5 to 10 Push-ups (kneeling or up on toes)
• 20 Prisoner Squats
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing the program.

Workout A
Do all exercises in order without resting in between.
• 3-Way Hip Circles (25 reps in both directions [clockwise and
counterclockwise] in all 3 positions: leg forward, leg to the side, and
leg back. Repeat for each leg.)
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

Workout B
Do all exercises in order without resting in between.
• Squat Holds—supported if necessary (30 seconds)
• 30-yard March
• Casually walk backward to your starting point, then repeat the circuit
twice more (for a total of 3 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

TIPS:
• When marching, if you can’t measure distance, just count the number
of
steps. Do 15 steps for each leg—left and right—for a total of 30 steps.
• If you’re doing the workout indoors, then march in place for the same
number of steps—15 per leg. Instead of walking backward, rest by
standing still for 30 to 60 seconds before repeating the circuit.

Workout C
Do all exercises in order without resting in between.
• Squat Holds—supported if necessary (30 seconds)
• 30-yard A-Skips
• Casually walk backward to your starting point, then repeat the circuit
twice more (for a total of 3 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.
TIPS:
• Again, if you can’t measure distance, just count the number of steps.
Do
15 steps for each leg—left and right—for a total of 30 steps.
• If you’re doing the workout indoors, then skip in place for 15 skips per
leg. Instead of walking backward, rest by standing still for 30 to 60
seconds before repeating the circuit.

Workout D
Do all exercises in order without resting in between.
• Push-up Hold Bottom (kneeling or up on toes) for 30 seconds
• 20 Statue of Libertys (each arm) using 0- to 1-pound weights
• Rest for 1 to 2 minutes, then repeat the circuit twice more (for a total of
3 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

Workout E
Do all exercises in order without resting in between.
• Push-up Hold Bottom (kneeling or up on toes) for 30 seconds
• 20 Scap Reps
• Rest for 1 to 2 minutes, then repeat the circuit twice more (for a total of
3 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.
TIP:
• If your child can’t do a Scap Rep, due to not having a chin-up bar, you
can substitute Single-Arm Bent-Over Lateral Raises instead (do 20
repetitions each arm using 0- to 1-pound weights).

Workout F
Do all exercises in order without resting in between.
• Calf Raises (50 reps—pause at top and bottom)
• Immediately continue to the Spinal Hygiene Complex without resting.
Spinal Hygiene Complex
• Neck Rotation (15 reps each way)
• Neck Lateral Flexion (15 reps each way)
• Neck Flexion/Extension (15 reps each way)
• Spine Rolling (15 reps)
• Spine Lateral Bends (15 reps each way)
• Spine Rotations (15 reps each way)
• Cross-Crawl Supermans (100 reps each side)

SESSION 2
Warm-up
Same as Session 1, then rest for a minimum of 3 to 5 minutes maximum
before continuing the program.
Workout A
• Standing Leg Curls (50 reps left leg)
• Rest for a minimum of 3 minutes to 5 minutes maximum.
• Standing Leg Curls (50 reps right leg)
• Rest for a minimum of 3 minutes to 5 minutes maximum.
Workout B
Do all exercises in order without resting in between.
• Lunge Holds (30 seconds, left leg forward)
• 20 Swings (holding a 1-pound weight)
• Lunge Holds (30 seconds, right leg forward)
• Rest for 1 to 2 minutes, then repeat the circuit 5 more times (for a total
of 6 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

Workout C
Do all exercises in order without resting in between.
• Push-up Hold Bottom (kneeling or up on toes) for 30 seconds.
• 20 Front Delt Rebounds (each arm; use 1-pound dumbbell)
• Rest for 1 to 2 minutes, then repeat the circuit twice more (for a total of
3 circuits).
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

Workout D
Do all exercises in order without resting in between.
• Push-up Hold Bottom (kneeling or up on toes) for 30 seconds.
• 20 Scap Reps
• Rest for 1 to 2 minutes, then repeat the circuit twice more (for a total of
3 circuits)
• Rest for a minimum of 3 minutes to 5 minutes maximum before
continuing.

TIP:
• If your child can’t do a Scap Rep, you can substitute Single-Arm Bent-
Over Lateral Raises instead (do 20 repetitions each arm using a 0- to 1-
pound weight).
Workout E
• Calf Jumps (perform for 60 seconds, rest 60 seconds, then repeat for 60
seconds)
• Immediately continue to the Spinal Hygiene Complex without resting.
Spinal Hygiene Complex
• Same as Session 1.