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