PHASE #1
LETTER
A1
B1
B2
C1
D1
D2
EXERCISE
Horse Stance Slides
Fire Hydrant Closed
Tailor Pose Sequence
Cossack Squat
Passive Side Split
Figure 4 Stretch
LETTER
A1
B1
B2
C1
D1
D2
EXERCISE
Horse Stance Slides
Fire Hydrant Open - Overcoming Iso
Tailor Pose Sequence
Horse Stance
Passive Side Split
Figure 4 Stretch
LETTER
A1
B1
B2
C1
C2
EXERCISE
Horse Stance Slides
Fire Hydrant Open - End Range Hold
Tailor Pose Sequence
Side Split Isometric
Figure 4 Stretch
WORKOUT 1
INTENSITY
WORKOUT 2
INTENSITY
WORKOUT 3
INTENSITY
SETS
1
3
3
3-4
3-5
3
REPS
10
5-8
3x10s iso + 8 bw + 8 weighted
8 +(10s)
60 - 120s
60 - 90s
REST (Mins)
0
SETS
1
3-4
3-4
3-5
3-5
3
REPS
10
3x10s iso + 5 bw +(5s)
3x10s iso + 8 bw + 8 weighted
8 +(10s)
60 - 120s
60 - 90s
REST (Mins)
0
SETS
1
3-4
3-4
3-5
3
REPS
10
3x10s iso + 5 bw +(5s)
3x10s iso + 8 bw + 8 weighted
30 - 60s
60 - 90s
REST (Mins)
0
1.5
3
0
1.5
3
0
1.5
0