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STEFICOHEN
DAY 1
Single Arm Marches
• Hold a KB in the front rack position
• Keep your ribcage down and your pelvis tucked in
• SLOWLY raise one leg to 90 degrees, then the other
• Make sure that the movement is slow and controlled
• Repeat 20 times, then switch hands
Dead Bugs with Resistance
• Attach a resistance band to a sturdy surface
• Make sure there’s enough tension on the band that it’s challenging to
keep your hands up
• Draw your belly button in and maintain your lower back in contact
with the ground
• Lift both legs to 90 degrees
• Alternate straightening one leg and then the other
• Repeat 30 times
Nordic Curls
• Either find a buddy to hold your feet or you can put a barbell with enough weight to counteract yours on a rack at the height you want your feet to be and place your feet under it
• Try to slow down the movement as much as possible, as low as possible
• Repeat 30 times
DAY 2
Reverse Zercher Lunge
• Place the bar right on the elbow crease
• Take a step back and lunge
• Repeat 30 times per side
Single Leg Elevated Bridge w/ Adductor Squeeze
• Place a medicine ball or small weight between your legs
• Elevate your feet on a bench
• Squeeze the ball while you raise your hips, then extend one leg
• Repeat 30 times per side
Front Rack Walks
• Grab two KBs and place them in the front rack position, NOT resting on your shoulders, but slightly in front
• Tighten up your core, and walk
• Repeat 20 steps 3 times
DAY 3
Standing Windmill
• Hold a KB overhead
• Open feet wide
• While rotating your shoulders internally to keep the KB directly over your
shoulder, reach towards your foot on the opposite side
• Repeat 30 times on each side
Bird Dog Rows
• On a bench, hold a KB on one hand
• While you perform a row with that hand, extend the opposite leg
• Make sure your pelvis stays fixed and even
• Repeat 30 times per side
Dead Bugs
• Draw your belly button in
• Squeeze your core tight
• Keep your lower back in contact with the ground
• Slowly straighten opposite hand with opposite foot
• Repeat 30 times total
DAY 4
Side Plank
• Make sure your body is aligned in a straight line
• Don’t let your pelvis drop
• Pictures are easiest variation to hardest, pick accordingly to your level
• Hold for 30 seconds, repeat 6 times
Jefferson Curl
• While standing on a bench or block, hold a KB with both hands
• Begin folding over by tucking your chin in, follow it with your upper back,
then mid back, then lower back, then hips. This is called segmental rolling
• Make sure to pick a light weight and progress it over the course of several
weeks
• Repeat 20 times
RKC Plank
• Place your elbows at 110 degrees (further from your body than you would for a regular plank)
• Hollow your back, slightly round it and engage your core
• Lift one leg and hold for several seconds, then lift the other
• Repeat each leg 20 times
DAY 5
Pallof Press
• Stand with feet hip width apart or slightly wider
• Tie a band to a sturdy surface
• Tuck and fix your pelvis to one spot
• Reach forward with your hands, hold, and come back
• Repeat 30 times per side
Bird Dog w/ Resistance
• Hook a band to your foot and hold on the opposite hand OR you can use ankle weights
• Reach all the way out with opposite hand opposite foot
• Return to the middle
• Repeat 30 times per side
Banded RDL
• Hold a band with the hand opposite to the foot that’s on the ground
• While squeezing your lats and core, keep the band within your center of
gravity
• Reach down towards your foot as low as you can go
• Repeat 30 times per side
DAY 6
Bear Holds & Dynamic Walk
• Lift both knees 3 inches off the ground
• Tuck your belly button and pelvis
• Once you’ve master this position, progress to the dynamic walk
• Move opposite hand with opposite foot while maintaining your hips even.
You should take tiny steps, half a foot worth and perform the walks with control, not for speed or time
• Repeat 30 times
RKC Plank
• Place your elbows at 110 degrees (further from your body than you would for a regular plank)
• Hollow your back, slightly round it and engage your core
• Lift one leg and hold for several seconds, then lift the other
• Repeat each leg 20 times
Single Arm Marches
• Hold a KB in the front rack position
• Keep your ribcage down and your pelvis tucked in
• SLOWLY raise one leg to 90 degrees, then the other
• Make sure that the movement is slow and controlled
• Repeat 20 times, then switch hands
DAY 7
Bird Dog Rows
• On a bench, hold a KB on one hand
• While you perform a row with that hand, extend the opposite leg
• Make sure your pelvis stays fixed and even
• Repeat 30 times per side
Reverse Zercher Lunge
• Place the bar right on the elbow crease
• Take a step back and lunge
• Repeat 30 times per side
Single Leg Elevated Bridge w/ Adductor Squeeze
• Place a medicine ball or small weight between your legs
• Elevate your feet on a bench
• Squeeze the ball while you raise your hips, then extend one leg
• Repeat 30 times per side
DAY 8
Banded RDL
• Hold a band with the hand opposite to the foot that’s on the ground
• While squeezing your lats and core, keep the band within your center of
gravity
• Reach down towards your foot as low as you can go
• Repeat 30 times per side
Jefferson Curl
• While standing on a bench or block, hold a KB with both hands
• Begin folding over by tucking your chin in, follow it with your upper back,
then mid back, then lower back, then hips. This is called segmental rolling
• Make sure to pick a light weight and progress it over the course of several
weeks
• Repeat 20 times
Dead Bugs
• Draw your belly button in
• Squeeze your core tight
• Keep your lower back in contact with the ground
• Slowly straighten opposite hand with opposite foot`
• Repeat 30 times total
DAY 9
Dead Bugs with Resistance
• Attach a resistance band to a sturdy surface
• Make sure there’s enough tension on the band that it’s challenging to
keep your hands up
• Draw your belly button in and maintain your lower back in contact
with the ground
• Lift both legs to 90 degrees
• Alternate straightening one leg and then the other
• Repeat 30 times
Nordic Curls
• Either find a buddy to hold your feet or you can put a barbell with enough weight to counteract yours on a rack at the height you want your feet to be and place your feet under it
• Try to slow down the movement as much as possible, as low as possible
• Repeat 30 times
Side Plank
• Make sure your body is aligned in a straight line
• Don’t let your pelvis drop
• Pictures are easiest variation to hardest, pick accordingly to your level
• Hold for 30 seconds, repeat 6 times
DAY 10
Front Rack Walks
• Grab two KBs and place them in the front rack position, NOT resting on your shoulders, but slightly in front
• Tighten up your core, and walk
• Repeat 20 steps 3 times
Dead Bugs with Resistance
• Attach a resistance band to a sturdy surface
• Make sure there’s enough tension on the band that it’s challenging to
keep your hands up
• Draw your belly button in and maintain your lower back in contact
with the ground
• Lift both legs to 90 degrees
• Alternate straightening one leg and then the other
• Repeat 30 times
Standing Windmill
• Hold a KB overhead
• Open feet wide
• While rotating your shoulders internally to keep the KB directly over your
shoulder, reach towards your foot on the opposite side
• Repeat 30 times on each side
DAY 11
Bear Holds & Dynamic Walk
• Lift both knees 3 inches off the ground
• Tuck your belly button and pelvis
• Once you’ve master this position, progress to the dynamic walk
• Move opposite hand with opposite foot while maintaining your hips even.
You should take tiny steps, half a foot worth and perform the walks with control, not for speed or time
• Repeat 30 times
Dead Bugs
• Draw your belly button in
• Squeeze your core tight
• Keep your lower back in contact with the ground
• Slowly straighten opposite hand with opposite foot`
• Repeat 30 times total
Reverse Zercher Lunge
• Place the bar right on the elbow crease
• Take a step back and lunge
• Repeat 30 times per side
DAY 12
Nordic Curls
• Either find a buddy to hold your feet or you can put a barbell with enough weight to counteract yours on a rack at the height you want your feet to be and place your feet under it
• Try to slow down the movement as much as possible, as low as possible
• Repeat 30 times
Dead Bugs with Resistance
• Attach a resistance band to a sturdy surface
• Make sure there’s enough tension on the band that it’s challenging to
keep your hands up
• Draw your belly button in and maintain your lower back in contact
with the ground
• Lift both legs to 90 degrees
• Alternate straightening one leg and then the other
• Repeat 30 times
Jefferson Curl
• While standing on a bench or block, hold a KB with both hands
• Begin folding over by tucking your chin in, follow it with your upper back,
then mid back, then lower back, then hips. This is called segmental rolling
• Make sure to pick a light weight and progress it over the course of several
weeks
• Repeat 20 times
DAY 13
Side Plank
• Make sure your body is aligned in a straight line
• Don’t let your pelvis drop
• Pictures are easiest variation to hardest, pick accordingly to your level
• Hold for 30 seconds, repeat 6 times
Standing Windmill
• Hold a KB overhead
• Open feet wide
• While rotating your shoulders internally to keep the KB directly over your
shoulder, reach towards your foot on the opposite side
• Repeat 30 times on each side
Front Rack Walks
• Grab two KBs and place them in the front rack position, NOT resting on your shoulders, but slightly in front
• Tighten up your core, and walk
• Repeat 20 steps 3 times
DAY 14
Single Leg Elevated Bridge w/ Adductor Squeeze
• Place a medicine ball or small weight between your legs
• Elevate your feet on a bench
• Squeeze the ball while you raise your hips, then extend one leg
• Repeat 30 times per side
Dead Bugs with Resistance
• Attach a resistance band to a sturdy surface
• Make sure there’s enough tension on the band that it’s challenging to
keep your hands up
• Draw your belly button in and maintain your lower back in contact
with the ground
• Lift both legs to 90 degrees
• Alternate straightening one leg and then the other
• Repeat 30 times
Jefferson Curl
• While standing on a bench or block, hold a KB with both hands
• Begin folding over by tucking your chin in, follow it with your upper back,
then mid back, then lower back, then hips. This is called segmental rolling
• Make sure to pick a light weight and progress it over the course of several
weeks
• Repeat 20 times