E
ELEMENTS - Week 1: Familiarization
DAY 1 - Prepare
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Effort
(1-10)
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
PRACTICE
Spend 5 minutes practicing each of the following positions.
Move in and out of the positions and practice the details and
cues that Ryan teaches in the videos. Take note of how you feel
and what areas of your body feel the tightest and where you
need to be stronger.
A-Frame
Squat
Floating Tabletop
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
DAY 2 - Training Session
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
©2017 GMB Fitness
Quality
(1-10)
Notes
E
ELEMENTS - Week 1: Familiarization
Effort
(1-10)
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
PRACTICE
Practice the A-Frame for 5 minutes just as you did on the first
day, then work on the Bear. Take note of how you feel and what
areas of your body feel tight and where you need to be stronger.
A-Frame
Bear
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
DAY 3 - Training Session
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
©2017 GMB Fitness
Quality
(1-10)
Notes
E
ELEMENTS - Week 1: Familiarization
PRACTICE
Practice the Floating Tabletop for 5 minutes just like day 1, then work on the Frogger. Take note of how you feel, what areas of your body feel tight, and where you need to be stronger.
Floating Tabletop
Frogger
Effort
(1-10)
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
DAY 4 - Training Session
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
PRACTICE
Practice the Squat for 5 minutes, just as you did on the first day,
then work on the Monkey. Take note of how you feel and what areas of your body feel tight and where you need to be stronger.
Squat
Monkey
©2017 GMB Fitness
Quality
(1-10)
Notes
E
ELEMENTS - Week 1: Familiarization
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
Effort
(1-10)
Day 5 - Training Session
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
PRACTICE
Practice the Bear, Monkey, and Frogger each for 5 minutes.
Take note of how you feel and what areas of your body feel
tight and where you need to be stronger.
Bear
Monkey
Frogger
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
©2017 GMB Fitness
Quality
(1-10)
Notes
E
ELEMENTS - Week 1: Familiarization
DAY 6 - Active Recovery Day
PREPARE
Shoulder Warm-Up | Do 5-20 reps for each exercise
Arm circles (forward & backward)
Shoulder crossing
Effort
(1-10)
Hip & Leg Warm-Up | Do 5-20 reps for each exercise
Squat Stretch
Squat Hip Opener (one leg at a time)
Floor Hip Circles (one leg at a time)
-up/down
-outside/inside
Frogger Stretch
Wrist Warm-Up | Do 5-20 reps for each exercise
Elbow rotations
Palm heel raises
Fingers side-to-side
Fingers Backward
On back of hands
Fingers facing forward
PONDER & STRETCH
Take a few minutes to reflect on today’s session while you
finish up with these final stretches. Hold each for 30-60 secs.
A-Frame
Cobra
L-Arm Stretch
Lounge Chair
Lunge
Forward Fold
3 Point Bridge
©2017 GMB Fitness
Quality
(1-10)
Notes
0
