General Warm Up – 3 Rounds

Rest between sets: None
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Side Stepping Jack no rest
	Diver 40sec		Lower your upper body and lift your back leg simultaneously until parallel to the floor. Keep a straight line from your neck all the way through your leg for as long as possible as you return to your starting position. Keep your shoulders low and squared with your hips at all times.
	Up Down Wrist Waving 10x		Move your wrists from full flexion into full extension and back. Stay in each extreme for a moment for an active stretch. Keep your shoulders depressed and squared with your hips.

Specific Warm Up

Rest between sets: 30sec
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Inchworm rest 30sec		In the pushup position engage your core and create 1 straight line from your feet all the way through your neck. Place your hands underneath your shoulders with the fingers facing towards the front and the elbows fully locked. Rotate the pit of your elbows 45 degrees towards the front. Stay strong and engaged as you walk your hands back and return to your standing position.
	Compression Bird Dog 4x		Look at your hand and keep the arm and leg up. Move slow and stay in control at all times! Lock the lifted elbow and knee.
	Around the World on Stomach 8x each side none alternating		Externally rotate your hands as you move your arms towards the front. As your hands reach the front the thumbs point towards the ceiling. Reverse this as you bring the hands back down. Keep your feet about shoulder width apart on the floor the entire time. Move slowly! The longer this takes the more control and strength you will develop!
	Row - Rotate - Press 2 sets of 8		Separate your movements. First pull your hand back and up aligning your elbow with the shoulders, then rotate the arm and finally press the hand overhead. Follow this same path on the way back down. Imagine you had a solid stick going through your shoulders and the working arm all the way to your elbow. Rotate the arm on this axis. Stand far enough from your attachment point so you can apply constant backwards pressure on the elastic as you extend your arm overhead.

Strength Work

Rest between sets: 30-60sec
Intensity: Moderate

Demo	Exercise	Reps/Sets	How to/Cues
	Dumbbell Squat 3x8-12
	Dumbbell Deadlift 3x8-12
	Incline Dumbbell Chest Press 3x8-12
	Dumbbell Bent Over Single Arm Row 3x8-12 each side none alternating
	Superset - cycle the following 2 exercises
	Banded Single Arm Low Chest Flies 3x8-12 each side none alternating
	Straight to W Back Lift against Elastic 3x8-12 each side none alternating		First pull your elbows back past your shoulders as far as you can. Only after lift your upper body. Keep your legs engaged but on the floor. Point your feet and make your ankles touch. There should be constant pressure and tension on the elastic. Move far enough from the attachment point for the elastic not to hang to the floor as your arms are fully extended.

Core Superset – 2 Rounds

Rest between sets: as little as possible
Intensity: High

Demo	Exercise	Reps/Sets	How to/Cues
	Valentines Day Walk Up Special 3x each side		Separate the movements to stay clean and efficient. Do not allow your body to swing from side to side. Engage your shoulders and protract them slightly. Your shoulder blades should not stick out from your back.
	Swimming 40sec		Pull your hands and feet far away from your center to get as long as possible. Keep your core engaged to stabilize your position and isolate the movement into your arms and legs only. Go as fast as possible.

Flexibility

Rest between sets: None
Intensity: Moderate | Focus on Form

Demo	Exercise	Reps/Sets	How to/Cues
	Calf Stretch at Wall 40sec each side
	1 Legged Floor Touch - Assisted 10x each side
	Squatting Pike Warm Up - Assisted 8x each side none alternating		Focus on your anterior pelvic tilt. Arch your lower back. Your coccyx needs to guide the movement. Fully lock your knees in each rep. Exhale as you straighten your knees and squeeze your belly button towards your shin.
	Half Middle Split - Alternating 8x each side
	Frog - Rocking 40sec		Gently push into a deeper stretch by rocking your hips back and front. Keep your upper body straight and parallel to the floor. Point your feet and keep both knees 90 degrees bent.
	Dynamic Half Split 12x each side		Apply pressure through your back foot into the floor pushing your hips towards the heel of the front foot in a pulsing motion. Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Keep your shoulders low and squared with your hips.
	Half Split Back Knee Bent Against the Wall - Assisted PNF 4x 4sec engage & 6sec relax		Focus on your posterior pelvic tilt first. Do not allow your lower back to arch. Place your foot far enough towards the front so at the deepest position of your stretch your knee is on top of the foot with you shin in a vertical line. Push your hips towards your front foots heel whilst assuring that your hips and shoulders stay squared. Your back foot needs to point upwards and not out towards the side.
	Cat n Cow 8x		Focus on mobilizing your entire spine from the neck all the way to your hips. As you round your back push your hands into the floor and away from you to further round your back. Imagine pulling the floor towards your knees to support your back for a deeper arch.
	Cobra - Reps 8x		Squeeze your elbows alongside your body and keep your shoulders low at all times. Your feet should be about hip with apart and your legs engaged. One by one open each part of your back to its fullest potential before moving on the the next one. Guide the movement with your hands and head head, followed by your chest, mid and finally lower back creating an arch from the very beginning. Focus on the way back down and begin to relax one part of your back chain at the time in reverse. Keep your back engaged and try to use your arms as little as possible.
	Shoulder Opener at Wall 2x30sec		Lock your elbows and slightly depress your shoulders. Place your feet about hip width apart on the floor underneath your hips. Slide your hands downwards on the wall allowing your back to arch before than pushing your hips towards the wall to add an additional stretch to your back.