Mobility/Stability - 5mins
30 sec - back extensions
30 sec - arm circles
15 - jumping jacks
1min - mobility flow (cat/cow, child’s pose)

Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)

Triset - 3 sets - 10 rep...

Mobility/Stability - 5 min

1min - high knees
30 sec - butterfly stretch
30 sec - sprinter pose calf stretch (L)
30 sec - sprinter pose calf stretch (R)
1min - mobility flow (bird dog, child’s pose)

Triset - 4 sets - 12 reps - 1:30 rest
Squat Thrusters
Tricep kickbacks
Goblet squat

Finis...

Mobility/Stability
Figure 4 internal rotation stretch
90-90 hip waves
Garland squat with alternating arm reach

Mains - 3 sets - 30 sec rest
A1 - 1 ½ Squat - 12 reps

Superset 1 - 3 sets - 30 sec rest
C1 Bench or chair step ups (6 per side)
C2 “Around the world” lunges (10 around the worlds)...

Mobility/Stability
1 min - jumping jacks
30 sec - butterfly stretch
30 sec - sprinter pose calf stretch (L)
30 sec - sprinter pose calf stretch (R)
1min - mobility flow (bird dog, child’s pose)

Main - 4 sets - 12 reps - 1 min rest
Weighted Hip Thrusts
Goblet 1 ½ squats
Tricep Dips
Lateral ...

Mobility/Stability
Runners Stretch (in a low lunge with a thoracic reach to the sky): 30 sec each side
Toe hold standing to crouch: 15 reps
Glute bridge: 15 reps

Mains - 12 reps - 3 sets - 1min rest in between sets
Squat with a 2 sec hold
Fire Hydrants
Donkey Kicks
Reverse Lunge with single...

Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)

Main - 3 sets - 1 min rest
A1 Dumbbell row - neutral grip - 12 reps (option to fill backpack with water bottles or use barbell)

Triset - 3 sets - 10 reps ...

Mobility/Stability - 5 min
1 min - jumping jacks
1 min - arm circles
1 min - garland squat with reach
2 min - mobility flow (bird dog, child’s pose)

Triset - 3 sets - 12 reps - 1:30 rest
Squat with a side crunch
Inchworms
Glute Bridges
Burpee (high plank shoulder tap added)

Finisher - AMRA...

Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 reps

Circuit 1 - 4 sets - 12 reps - 1 min rest in between exercises
Squat (Option to Squat to Bench, BW, Goblet)
Bulgarian Split Squats (Off bench or side of couch/chair)
RDLs (Dumbbell or Backpack)

Fin...

Mobility/Stability
Thread the needle
Seated twist
Child’s pose
High knees

Circuit 1 - 4 sets - 15 reps - 1 min rest in between exercises
Hammer Curls (Dumbbells or heavy water bottles)
Neutral Grip Row - (Dumbbells or heavy water bottles)
Skull Crushers (Dumbbells or heavy water bottle)
...

Warm Up
Pigeon Stretch
Figure 4 stretch
Childs pose

Ladder Circuit - 16, 14, 12, 10 - 1:30 min rest after each set
Squat Jacks
Bear crawl hold with alt knee taps (reps per side)
Renegade Row (use dumbbells or heavy object to row)
Reverse lunge with alt. bicep curl (use dumbbells or water bo...

Mobility/Stability
Pigeon Stretch: 30 sec each side
Toe hold standing to crouch: 15-20 reps

Mains - 3 sets - 30 sec rest
A1 Squat 12 reps (Option to Squat to Bench, BW, Goblet)

Superset 1 - 3 sets - 12 reps - 30 sec rest
C1 Reverse Lunge
C2 RDLs

Superset 2- 3 sets - 10 per side - 30 sec r...

Mobility/Stability
Supine Bent Knee Windmills
Supine Floor Slides
Quadruped Scap Retractions

Circuit 1 - 4 sets - 15 reps - 30sec-1 min rest in between exercises
1 ½ Bicep Curls (Dumbbells or heavy water bottles)
Neutral Grip Row (with 2 second pause) - (Dumbbells or heavy water bottles)
Sk...

Warm Up
Downward Dog Kicks
Cobra with Neck Extension

Ladder Circuit - 16, 14, 12, 10 - 1 min rest after each set
Bird Dog Row
Squat Thrusters
Overhead Plate/Weight Lunges
Front Loaded Goodmornings
Tall Kneeling Tricep Extensions

Finisher - 1:30min
Deadbug Glute Bridge

Mobility/Stability
Runners Stretch (in a low lunge with a thoracic reach to the sky): 30 sec each side
Toe hold standing to crouch: 15 reps
Glute bridge: 15 reps

Mains - 12 reps - 3 sets - 1min rest in between sets
Squat with a 2 sec hold
Fire Hydrants (option to band or add ankle weights)
D...

Mobility/Stability - 5mins
30 sec - supermans
30 sec - plank taps
30 sec - bear crawl hold
1min - mobility flow (cat/cow, child’s pose)

Main - 12 reps - 3 sets - 1 min rest
A1 Pushups (using bench to incline, modified on knees, regular, weighted)

Triset - 3 sets - 10 reps each - 45 sec res...

Mobility/Stability -
1 min - jumping jacks
30 sec - arm circles
1 min - garland squat with reach
1 min - mobility flow (bird dog, child’s pose)

Circuit - 3 sets - 12 reps - 1 min rest
Squat with a side crunch
Plank Shoulder Taps
Glute Bridges
Kettlebell or Heavy Grocery Bag Swings
Burpees

F...

Mobility/Stability
30 sec 90/90 flow
16 Glute bridge with knee touch (8 per side)
30 sec high knees

Circuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Squat with Pulse
Bulgarian Split Squats (Off bench or side of couch/chair) (6 per side)
RDLs (Dumbbell or Backpack)
Sing...

Mobility/Stability
Thread the needle
Seated twist
Child’s pose

Circuit 1 - 4 sets - 16 reps - Dumbbells or Heavy Water Bottles
Hammer Curls
Bird Dog Row
Dumbbell Pullover
Lateral to Front Raise

Circuit 2 - 2 sets - 10 per side - Dumbbells or Heavy Water Bottles
Plank with arm raise
Rear ...

Warm Up
Pigeon Stretch
Figure 4 stretch
Quadruped Thoracic Rotation

HIIT Circuit - 40sec on | 20sec rest - 5 rounds
Squat Jacks or Squats
Bear Crawl hold with alt knee taps
Mountain Climbers
Jump Lunges or Lunges

Finisher - 1:30min - Max Reps
Crunches or Heel Taps

Mobility/Stability
16 Bird Dogs
30 sec Side Reaches
30 sec -1min Garland Squat w/ side reach

Circuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
Weighted Reverse Lunges
Single Leg RDLs
Goblet Squats
Hip Thrusts - option to glute bridge depending on equipment

Finisher - 1...

Mobility/Stability
Quadruped Scapular Retractions
Plank Shoulder Taps
High Knees with Overhead Weight Plate

Circuit 1 - 4 sets - 12 reps - Dumbbells or Heavy Water Bottles - 1min rest in between sets - 30sec rest in between
Bicep to Hammer Curl
Pushups
Tricep Extensions
Shoulder Press

Cir...

Warm Up
Jumping jacks
Arm circles
Garland squat with reach
Mobility flow (bird dog, child’s pose)

HIIT Circuit - 40sec on | 20sec rest - 5 rounds
Squat getups
Burpees
Inchworms
Skater jumps

Finisher - 1min - Max Reps
Mountain Climbers