WORKOUT 1 WEEK 1 WEEK 2

CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST
12 12
1 Squat In and Out Squat WATCH 3 IN+OUT 1 min 4 IN+OUT 1 min

2 Glutes Banded Hip Thrust (Bodyweight) WATCH 3 12 1 min 4 15 1 min

3 Abduction Seated Band Glute Abductions WATCH 3 20 1 min 4 25 1 min

SUPER
SET Lunge Cossack Lunges WATCH 3 10/Side 4 12/Side 0
SUPER
SET Upper Body Band Row in Squat Position WATCH 3 12 4 15 0
SUPER
SET Upper Body Banded Shoulder Upright Row (Upper Body) WATCH 3 12 30s 4 15 30s

7 Conditioning Butt Kickers (Conditioning) WATCH 3 50 as needed 4 50 as needed

8 Conditioning Skater Jumps (Conditioning) WATCH 3 10/Side as needed 4 12/Side as needed

WORKOUT 2 WEEK 1 WEEK 2

CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST

1 Squat Rear Foot Elevated Split Squat WATCH 3 15/side 4 15/side 0

SUPER
SET Glutes Banded RDL (Glutes) WATCH 3 10 4 12 0
SUPER
SET Glutes Glute Bridge w/ Band Around Knees WATCH 3 25 1 min 4 25 1 min
4 Upper Body Push Up (Upper Body) WATCH 3 Max 1 min 4 Max 1 min

5 Upper Body Face Pulls with Band (Upper Body) WATCH 3 15 30s 4 15 30s
SUPER
SET Squat Plie/Sumo Squat WATCH 3 20 4 20 0
SUPER
SET Lunge Alternating Forward Lunges WATCH 3 10/side 4 12/side 0
SUPER
SET Glutes Banded Single Leg Kick Backs (Glutes) WATCH 3 12/side as needed 4 15/side as needed

9 Core Supine Flutter Kicks (Core) WATCH 3 30/side as needed 4 40/side as needed

WORKOUT 3 WEEK 1 WEEK 2

CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST
SUPER
SET Upper Body Mini Band Tricep Extensions (Upper Body) WATCH 3 10/side 4 12/side 0
SUPER
SET Upper Body Mini Band Bicep Curls (Upper Body) WATCH 3 10/side as needed 4 12/side as needed
Feet Elevated Glute Bridge w/ Band Around
3 Glutes Knees WATCH 3 15 30s 4 15 30s

4 Abduction Banded Lateral Walk (Abduction) WATCH 3 15/side 30s 4 15/side 30s

5 Core Plank (Core) WATCH 3 30s 1 min 4 30s 1 min

6 Core Russian Twist (Core/Oblique) WATCH 3 15/side 1 min 4 15/side 1 min

7 Conditioning Seal Jacks (Conditioning) WATCH 3 50 as needed 4 50 as needed

8 Conditioning Toe Taps (Conditioning) WATCH 3 50 as needed 4 50 as needed

WEEK 2 WEEK 3 WEEK 4 - DELOAD WEEK 5
RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS
15 15
5 IN+OUT 1 min 5 IN+OUT 1 min ###

5 20 1 min 5 20 1 min ###

5 30 1 min 5 30 1 min ###

5 15/Side 0 5 15/Side 0 ###

5 20 0 5 20 0 ###

5 20 30s 5 20 30s ###

5 75 as needed 5 75 as needed ###

5 15/Side as needed 5 20/Side as needed ###

WEEK 2 WEEK 3 WEEK 4 - DELOAD

RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS

5 20/side 0 5 20/side 0 ###

5 15 0 5 20 0 ###

5 25 1 min 5 25 1 min ###

 5 Max 1 min 5 Max 1 min ###

5 20 30s 5 20 30s ###

5 25 0 5 25 0 ###

5 15/side 0 5 15/side 0 ###

5 20/side as needed 5 20/side as needed ###

5 50/side as needed 5 50/side as needed ###

WEEK 2 WEEK 3 WEEK 4 - DELOAD

RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS

5 15/side 0 5 20/side 0 ###

5 15/side as needed 5 20/side as needed ###

5 15 30s 5 15 30s ###

5 15/side 30s 5 15/side 30s ###

5 30s 1 min 5 30s 1 min ###

5 15/side 1 min 5 15/side 1 min ###

5 50 as needed 5 50 as needed ###

5 50 as needed 5 50 as needed ###

 WORKOUT 1 WEEK 1 WEEK 2
CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST
SUPER
SET Squat Banded Air Squats WATCH 3 10 1 min 4 12 1 min
SUPER
SET Glutes Single Leg Hip Thrust (Glutes) WATCH 3 10/side 1 min 4 12/side 1 min
SUPER
SET Abduction Side Lying Hip Abduction on Bench WATCH 3 15/side 1 min 4 20/side 1 min

4 Lunge Jumping Lunges WATCH 3 10/side 30s 4 12/side 30s

5 Upper Body Banded Shoulder Press (Upper Body) WATCH 3 10 1 min 4 12 1 min
SUPER
SET Upper Body Mini Band Single Arm Row (Upper Body) WATCH 3 10/side 4 12/side 0
SUPER
SET Conditioning Chair Hop Over (Conditioning) WATCH 3 50 1 min 4 50 1 min

8 Conditioning Jumping Jacks (Condititioning) WATCH 3 75 as needed 4 75 as needed

WORKOUT 2 WEEK 1 WEEK 2

CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST

1 Squat Banded Rear Foot Elevated Split Squat WATCH 3 10/side 1 min 4 10/side 1 min

2 Glutes Mini Band Single Leg RDL (Glutes) WATCH 3 10/side 1 min 4 10/side 1 min

3 Glutes B Stance Hip Thrust (Glutes) WATCH 3 12/side 1 min 4 12/side 1 min
SUPER
SET Upper Body Dive Bomber Push Ups (Upper Body) WATCH 3 10 4 12 0
SUPER
SET Upper Body Supine/Lying Face Pull (Upper Body) WATCH 3 15 4 15 0
SUPER
SET Squat In and Out Squat WATCH 3 20 4 20 0
SUPER
SET Lunge Alternating Reverse Lunges WATCH 3 10 4 10 0
SUPER
SET Glutes Banded Single Leg Kick Backs (Glutes) WATCH 3 12/side as needed 4 15/side as needed
Complete the 5 exercises above as a circuit. Each round consists of 1 set of
NOTE each exercise performed back to back. Rest as neeeded. 0 0

10 Core Supine Vertical Leg Lifts (Core) WATCH 3 15 as needed 4 20 as needed

WORKOUT 3 WEEK 1 WEEK 2

CATEGORY MOVEMENT VIDEO SETS REPS REST RESULT SETS REPS REST

1 Upper Body Banded Lat Pulldown (Upper Body) WATCH 3 10/side 1 min 4 12/side 1 min

2 Upper Body Banded Lateral Raise (Upper Body) WATCH 3 15 1 min 4 20 1 min
SUPER
SET Glutes Banded RDL (Glutes) WATCH 3 15 4 15 0
SUPER
SET Glutes Frog Pump (Glutes) WATCH 3 50 as needed 4 50 as needed

5 Core Bird Dogs (Core) WATCH 3 10 1 min 4 10 1 min

6 Core Banded Pallof Press (Core) WATCH 3 12/side 1 min 4 12/side 1 min

7 Conditioning Seal Jacks (Conditioning) WATCH 3 75 as needed 4 75 as needed

8 Conditioning Side Mountain Climbers (Conditioning) WATCH 3 50 as needed 4 50 as needed

WEEK 2 WEEK 3 WEEK 4 WEEK 5
RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS

5 15 1 min 3 20 1 min ###

5 15/side 1 min 3 20/side 1 min ###

5 25/side 1 min 3 25/side 1 min ###

5 15/side 30s 3 15/side 30s ###

5 15 1 min 3 20 1 min ###

5 15/side 0 3 20/side 0 ###

5 75 1 min 3 75 1 min ###

5 100 as needed 3 100 as needed ###

WEEK 2 WEEK 3 WEEK 4

RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS

5 10/side 1 min 3 10/side 1 min ###

5 10/side 1 min 3 10/side 1 min ###

5 12/side 1 min 3 12/side 1 min ###

 5 15 0 3 15 0 ###

5 15 0 3 15 0 ###

5 25 0 3 25 0 ###

5 10 0 3 10 0 ###

5 20/side as needed 3 20/side as needed ###

0 0 0 0 ###

5 25 as needed 3 25 as needed ###

WEEK 2 WEEK 3 WEEK 4

RESULT SETS REPS REST RESULT SETS REPS REST RESULT SETS

5 15/side 1 min 3 15/side 1 min ###

5 25 1 min 3 25 1 min ###

5 20 0 3 20 0 ###

5 75 as needed 3 75 as needed ###

5 10 1 min 3 10 1 min ###

5 15/side 1 min 3 15/side 1 min ###

5 100 as needed 3 100 as needed ###

5 75 as needed 3 75 as needed ###

 Exercise Substitutions List

Squat Abduction Upper Body Core

Exercise Exercise Exercise Exercise
Bodyweight Squat Side Lying Hip Abduction on Bench Push Up (Upper Body) Plank (Core)
Bodyweight Squat w/ Band Around Side Lying Hip Raise/Abduction Decline Push Up (Upper Body) Side Plank (Core)
Chair Squat Supine Leg Whip (Abduction) Incline Push Up (Upper Body) RKC Plank (Core)
Jumping Squats Lateral Leg Lift (Abduction) Wall Push Up (Upper Body) Bird Dogs (Core)
Pulse Squats Clamshells (Abduction) Push Up Plank (Upper Body) Deadbug (Core)
Rear Foot Elevated Split Squat Banded Clamshell Abductions Wall Walk Push Up (Upper Body) Supine Vertical Leg Lifts (Core)
Split Squat Side Plank Clamshell (Abduction) Wall Walks (Upper Body) Sit Ups (Core)
Front Foot Elevated Split Squat Seated Band Glute Abductions Shoulder Taps (Upper Body) Russian Twist (Core/Oblique)
Single Leg Skater Squat Banded Lateral Walk (Abduction) Arm Circles (Upper Body) Supine Flutter Kicks (Core)
Plie/Sumo Squat Banded Monster Walks (Abduction) Hand Release Push Up (Upper Bod Mountain Climbers (Core)
Side to Side Squat Side Lying Hip Abduction Plank Extensions (Upper Body) Contralateral Supermans (Core)
Prisoner Squat Dive Bomber Push Ups (Upper Bod McGill Crunch (Core)
In and Out Squat Plank Walk Outs (Upper Body) Banded Psoas March (Core)
Alternating Cossack Squat Pike Push Up
Chair Pistol Squat
Wall Squat

Glutes Lunge Conditioning

Exercise Exercise Exercise
Glute Bridge Walking Lunges (Bodyweight) Burpees (Conditioning)
Glute Bridge w/ Band Around Knee Alternating Reverse Lunges Step Up Jump (Conditioning)
Glute Bridge March (Knee Extensio Jumping Lunges Jumping Jacks (Condititioning)
Hip Thrust (Glutes) Cossack Lunges High Knees (Conditioning)
Frog Pump (Glutes) Curtsy Lunges Butt Kickers (Conditioning)
Feet Elevated Glute Bridge Alternating Forward Lunges Skater Jumps (Conditioning)
Single Leg Glute Bridge Diagonal Chop (Conditioning)
Single Leg Hip Thrust (Glutes) Side Mountain Climbers (Conditioni
B Stance Hip Thrust (Glutes) Seal Jacks (Conditioning)
Hip Thrust w/ Band Around Knees Plank Jacks (Conditioning)
Wall Glute Bridge Plank Walk Outs (Conditioning)
Wall Glute Bridge W/ Band
Glute Bridge Walk Outs
Single Leg RDL (Glutes)
Glute Kickback