WEEK 1:
Day 1
1) 5 Sets:
30 sec Double Leg Glute Bridge Hold CLICK for video
30 sec rest
40 sec Plank
20 sec rest
2) 4 Sets:
Linear Lunge to Balance x 8 each way CLICK for video
3) 50-40-30-20-10 reps of:
Air Squats
Sit-ups
Day 2
1) 5 Sets:
30 sec Double Leg Glute Bridge Hold CLICK for video
30 sec rest
20 sec each Single Leg Glute Bridge Hold CLICK for video
20 sec rest
20 sec each Side Plank
20 sec rest
2) 4 Sets:
Lateral Lunge to Balance x 8 each way CLICK for video
3) 5 Sets:
1 min wall sit
30 sec rest
1 min Lying Straight Leg Raises CLICK for video
30 sec rest
WEEK 2:
Day 3
1) 4 Sets:
30 sec Double Leg Glute Bridge CLICK for video
30 sec rest
20 sec each Single Leg Glute Bridge Hold CLICK for video
20 sec rest
20 sec each Single Leg Footprint CLICK for video
50 sec Plank
10 sec rest
2) 4 Sets:
Linear Lunge to Balance x 10 each way CLICK for video
3) 1 set:
200 x Hollow Flutter Kicks CLICK for video
100 x Air Squats
WEEK 3:
Day 4
1) 4 Sets:
30 sec Double Leg Glute Bridge CLICK for video
30 sec rest
20 sec each Single Leg Glute Bridge Hold CLICK for video
20 sec rest
20 sec each Single Leg Footprint CLICK for video
20 sec rest
20 sec each Single Leg Linear Swings CLICK for video
20 sec rest
20 sec each Side Plank
20 sec rest
2) 4 Sets:
Lateral Lunge to Balance x 10 each way CLICK for video
3) 5 Sets:
1 min wall sit Leg extensions CLICK for video
30 sec rest
1 min Scissors CLICK for video
30 sec rest
Day 5
1) 3 Sets:
30 sec Double Leg Glute Bridge CLICK for video
30 sec rest
20 sec each Single Leg Glute Bridge Hold CLICK for video
20 sec rest
20 sec each Single Leg Footprint CLICK for video
20 sec rest
20 sec each Single Leg Linear Swings CLICK for video
20 sec rest
20 sec each Single Leg Lateral Swings CLICK for video
20 sec rest
40 sec each Shoulder Taps CLICK for video
20 sec rest
2) 4 Sets:
Linear Lunge to Balance x 12 each way CLICK for video
3) 5 Sets:
150 x Russian Twists CLICK for video
150 x Air Squats
WEEK 5:
Day 6
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 30 sec each side of Side Plank Top Leg Raises each set CLICK for video
2) 4 Sets
Lateral Lunge to Balance x 12 each way CLICK for video
3) 5 sets
1 min wall sit (hold something weighted)
30 sec rest
1 min Mt. Climbers
30 sec rest
Day 7
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 40 sec of Shoulder Taps each set CLICK for video
2) 50-50-30-20-10 reps of:
Frog Jumps CLICK for video
Lunges
WEEK 6:
Day 8
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 40 sec of supermans to each set
2) 1 set:
100 x Air Squats
50 x Sprawls CLICK for video
100 x Air Squats
50 x Sprawls
Day 9
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 1 min of Plank Walks (30 sec each way) to each set CLICK for video
2) 1 set
50 x Side Lunges (25 each way)
50 x Bottom half Burpees
50 x Side Lunges (25 each way)
25 x Bottom Half Burpees
Day 10
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 30 sec of T-Spine Rotations each way to each set CLICK for video
2) 1 set
200 x Air Squats
200 x Sit-ups
Day 11
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add Alt. 1 min Push-up hold to each set CLICK for video
2) 5 sets:
20 x Bulgarian Squats (10 each leg) CLICK for video
15 x Burpees
Day 12
1) 3 sets
Glute Bridge Series 30 sec of each movement (30 sec each side if single leg) CLICK for playlist
*add 30 sec each side of Star Holds to each set CLICK for video
2) 1 set:
50 x Burpee Broad Jumps
*complete the burpee, but instead of jumping up, you jump out as far as you can