15
20 repetitions + 10-second hold (top of last rep)
25
e Swimmer’s Stretch
f Glute Bridge with Hip Band
g Band High Pull Apart with External Rotation
2 × 7, 5151
2 × 7, 5151
2 × 7, 5151
2 × 7, 5151
2 Incline Dumbbell Fly Press
3 Bulgarian Split Squat
4 Dumbbell Romanian Deadlift (RDL) with Hip Band
5 Cossack Squat (each side)
DAYS 2–3: Rest/Active Recovery
Cossack Squat: 2 sets of 10 repetitions, each side (2-second hold in stretched position)
Active Isolated Stretching (AIS)
2 × 7, 5151
60
1 Dual Dumbbell Row, Bent Over 45 Degrees
Rest between sets (seconds)
3 × 8–12, 3131
3 × 8–12, 3131
3 × 8–12, 3131
3 × 8–12, 3311
3 × 8–12, 3131
90
Hypertrophy
15
d Thoracic Extension on Foam Roller
Connective Tissue
Remodeling
10 rotations (each side)
c World’s Greatest Stretch
Exercise
20
b Cat-Cow
Week 2
10 contractions
a Supine Drawing In
Week 1
Repetitions
Dynamic Warm-up Exercise
DAY 1: Workout A — Full Body
BEGINNER PROGRAM: 2 Days per Week
3 × 5–7, 3111
3 × 5–7, 3111
3 × 5–7, 3111
3 × 5–7, 3311
3 × 5–7, 3111
120
Strength
Week 3
Continued on next page
3 × 15, 1010
3 × 15, 1010
3 × 15, 1010
3 × 15, 1010
3 × 15, 1010
30–60
Endurance Plus
Energy Loading
Week 4
25
15
20
e Band Facepull
f Swimmer’s Stretch
g Forearm Tendon Glides
2 x 7, 5151
2 x 7, 5151
2 x 7, 5151
2 x 7, 5151
2 Dumbbell Goblet Squat
3 Seated Cable High Facepull
4 Bottoms-Up Kettlebell Press
5 Single Arm Dumbbell Row, Strict Variation (Knee on Bench)
DAY 5–7: Rest/Active Recovery
Anchored Lat Stretch: 2 sets of 10 repetitions (2-second hold in stretched position)
Active Isolated Stretching (AIS)
3 x 10, 3131
60
1 Box Stepdown
Rest between sets (seconds)
3 x 8–12, 3131
3 x 8–12, 3131
3 x 8–12, 3131
3 x 8–12, 3111
3 x 15, 3131
90
Hypertrophy
20
d Ankle Glides
Connective Tissue
Remodeling
20 repetitions + 10-second hold (top of last rep)
c Glute Bridge (with Isometric Groin Squeeze)
Exercise
15
b Hinge to Squat
Week 2
10 rotations (each side)
a World’s Greatest Stretch
Week 1
Repetitions
Dynamic Warm-up Exercise
DAY 4: Workout B — Full Body
BEGINNER PROGRAM: 2 Days per Week (continued)
3 x 5–7, 3111
3 x 5–7, 3111
3 x 5–7, 3111
3 x 5–7, 3111
3 x 10, 3111
120
Strength
Week 3
3 x 15, 1010
3 x 15, 1010
3 x 15, 1010
3 x 15, 1010
3 x 15, 1010
30–60
Endurance Plus
Energy Loading
Week 4