Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
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Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page perform the following warm up
2 Rounds
10 Step Walking Lunge (out)
10 Air Squats
Stiff Leg Bear Crawl with ears covered (back)
DB Front Rack Step Up
3 Sets, adding weight each set
5 DB Front Rack Step Up (each leg)
Rest 1:30 between sets
Notes:
• Choose a height that gets your thigh about parallel with the ground.
• Minimize the amount you use your other leg to assist on standing on box.
3 Sets
8 DB Z Press
Rest 0:30
10-20 Straddle Lift Off’s/Taps
Rest 0:30
8 Overhead Squats
Rest 2:00
Notes:
• Use the 2:00 rest to add height on Taps and/or weight on DB or Barbell
8 sets
20 seconds work
10 seconds rest
Notes:
• Alternate arms each effort.
• Adopt a wider foot stance than your usual plank.
Deltoid Massage 2-3 min each