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
