WEEK #1 OVERVIEW

Welcome to Week #1! Congrats on taking the hardest step, starting. This week we’ll ease into things feeling out our major movement patterns. As you go throughout your workouts this week think about cruising at a 6 or 7 out of 10 effort level. We are looking for a bit of challenge, but not too much right out the gate. We have six weeks ahead of us after all!

JOURNAL PROMPT

Before we begin our six-week journey together I encourage you to read the following blog post on Goal Setting/Habit Building and complete the corresponding worksheet. This exercise will help you better identify your goals and help you create a plan that actually works!

→ Read the blog

Workout #1

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x3

    Front Squat x10 ᐅ

    3 pt Row x10 each side ᐅ

  • Repeat x3

    Side Lunge x10 each side ᐅ

    Side Plank Switch x10 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Plank up-downs ᐅ

    Deadbug ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #2

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x3

    Push up xAMRAP then -2 ᐅ

    Bicep Curl x10 ᐅ

  • Repeat x3

    Half Kneeling SA Shoulder Press x10 each side ᐅ

    Split Squat x10 each side ᐅ

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Lateral Quad Walk ᐅ // (option b)

    Leg Lowers ᐅ // (option b) // (c)

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

Workout #3

  • A x3

    Worlds Greatest Stretch ᐅ

    B x2

    Side Squats x10 each side ᐅ

    Scap Push-up x10 ᐅ

    Deadbug x10 ᐅ

  • Repeat x3

    Deadlift x10 ᐅ

    Lat Pull over x10 ᐅ // (option b)

  • Repeat x3

    Single-Leg Glute Bridge x10 each side ᐅ

    Single-Leg RDL x10 each side ᐅ // (option b)

  • 30 seconds of work: 15 seconds of rest

    Repeat x3 in a row

    Floor Press ᐅ

    Skull Crusher ᐅ

  • 30 seconds in each

    Cat-Cow ᐅ

    Table Top Twist ᐅ

    Puppy pose ᐅ

    Childs Pose ᐅ

    Down Dog ᐅ

    Kneeling lunge ᐅ

    Hamstring stretch ᐅ

    Figure Four ᐅ

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