Week 1 Hip Flexor Stretch 30 sec each side 1 set Sequence 5 Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set V-Up Hold 60 sec Elevated Bulgarian Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Holds on the same side -Switch legs and repeat; both sides=1 set 60 sec V-Up Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 15 reps each side V-Calf Stretch 30 sec each side 1 set Elevated Bulgarian Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 15 reps each side Hip Flexor Stretch 30 sec each side 1 set Day 1 Sequence 1 Amount Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Tiptoe Squat Hold 60 sec Tiptoe Squat Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 15 reps each side Hip Flexor Stretch 30 sec each side 1 set 3 sets Sequence 2 Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Pumps on the same side -Switch legs and repeat; both sides=1 set 60 sec Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 15 reps each side ft 30 reps each side 1 set ft Fire Hydrants (10x forward, backwards, and side) R and L Leg 3 sets Sequence 3 3 sets 3 sets Day 2 Exercise Amount Push-Up Hold 30 sec Pull-Up Hold -Alternate Sets of Each 30 sec 3 sets Overhead Hold 30 sec Bicep Hold -Alternate Sets of Each 30 sec 3 sets Tricep Push-Up Hold 30 sec Frog Plank Hold -Alternate Sets of Each 30 sec 3 sets Side Plank Hold 30 sec each side 3 sets Sequence 4 Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Straight-Legged Dead Li Hold 60 sec Straight-Legged Dead Li Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 15 reps each side Hip Flexor Stretch 30 sec each side 1 set 3 sets Day 3 Day 1 and Day 3 are the same sequences Sequence 1 Tiptoe Squat Hold 90 sec 10 reps each side Sequence 2 Tiptoe Squat Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets Fire Hydrants Hip Flexor Stretch 30 sec each side 1 set Fire Hydrants Tip Toe Squat Hold and Squat Pump Hip Flexor Stretch Lunge Hold and Pump Hip Flexor Stretch 90 sec Elevated Bulgarian Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 10 reps each side 30 sec each side 1 set 3 sets Sequence 2 Sequence 3 Elevated Bulgarian Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Holds on the same side -Switch legs and repeat; both sides=1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Hip Flexor Stretch Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Pumps on the same side -Switch legs and repeat; both sides=1 set 90 sec Sequence 4 10 reps each side V-Up Hold and Pump Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets V-Calf Stretch Hip Flexor Stretch 30 sec each side 1 set Fire Hydrants Elevated Bulgarian Lunge Hold and Pump Hip Flexor Stretch Sequence 4 Fire Hydrants Straight-Legged Dead Li Hold and Pump 3 sets Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Straight-Legged Dead Li Hold 90 sec Straight-Legged Dead Li Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 10 reps each side Hip Flexor Stretch 30 sec each side 1 set Hip Flexor Stretch Sequence 5 Fire Hydrants Week 2 3 sets Sequence 3 Day 1 30 reps each side 1 set ft Fire Hydrants (10x forward, backwards, and side) R and L Leg ft Amount ft Sequence 1 Fire Hydrants (10x forward, backwards, and side) R and L Leg 3 sets Sequence 5 30 reps each side 1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set V-Up Hold 90 sec Sequence 2 V-Up Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 10 reps each side 3 sets Sequence 3 V-Calf Stretch 30 sec each side 1 set Hip Flexor Stretch Fire Hydrants Lunge Hold and Pump Sequence 4 Hip Flexor Stretch Day 2 Exercise Amount Push-Up Hold 60 sec Pull-Up Hold -Alternate Sets of Each 60 sec 3 sets Overhead Hold 60 sec Fire Hydrants Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Elevated Bulgarian Lunge Hold and Pump Straight-Legged Dead Li Hold 120 sec Hip Flexor Stretch 5 reps each side Straight-Legged Dead Li Hold and Pump Straight-Legged Dead Li Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets Hip Flexor Stretch Hip Flexor Stretch 30 sec each side 1 set Sequence 4 Fire Hydrants Bicep Hold -Alternate Sets of Each 60 sec 3 sets Tricep Push-Up Hold 60 sec Frog Plank Hold -Alternate Sets of Each 60 sec 3 sets Side Plank Hold 60 sec each side 3 sets Day 3 Day 1 and Day 3 are the same sequences Sequence 1 Fire Hydrants Tip Toe Squat Hold and Squat Pump ft ft ft Hip Flexor Stretch 30 sec each side 1 set Sequence 5 3 sets Fire Hydrants Sequence 5 V-Up Hold and Pump Fire Hydrants (10x forward, backwards, and side) R and L Leg 30 reps each side 1 set Week 3 V-Up Hold 120 sec Day 1 V-Up Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 5 reps each side V-Calf Stretch 30 sec each side 1 set V-Calf Stretch Elevated Bulgarian Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Holds on the same side -Switch legs and repeat; both sides=1 set 120 sec Elevated Bulgarian Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 5 reps each side 3 sets 3 sets Day 2 Exercise Amount Push-Up Hold 90 sec Pull-Up Hold -Alternate Sets of Each 90 sec 3 sets Overhead Hold 90 sec Bicep Hold -Alternate Sets of Each 90 sec 3 sets Tricep Push-Up Hold 90 sec Frog Plank Hold -Alternate Sets of Each 90 sec 3 sets Side Plank Hold 90 sec each side 3 sets Sequence 1 Amount Lunge Hold -Hold one side for 60 sec, then immediately do Lunge Pumps on the same side -Switch legs and repeat; both sides=1 set 120 sec Lunge Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 5 reps each side Hip Flexor Stretch 30 sec each side 1 set Sequence 4 Fire Hydrants Straight-Legged Dead Li Hold and Pump Hip Flexor Stretch 3 sets Sequence 3 Fire Hydrants (10x forward, backwards, and side) R and L Leg Glute Bridge 15 reps each side 1 set Si ng Squats -Hold for 30 sec, then immediately do 10 reps 30 sec, 10 reps 10 reps each side Fire Hydrants Lunge Bu kickers -Do 10 reps on one side; repeat on the other side -Alternate sets of Si ng Squats and Lunge Bu kickers Lunge Hold and Pump Hip Flexor Stretch 30 sec each side 1 set 120 sec Day 1 and Day 3 are the same sequences Tiptoe Squat Pump -Alternate between these two with minimal to no rest. -You can rest 2 minutes between sets 5 reps each side Sequence 1 3 sets Hip Flexor Stretch Hip Flexor Stretch 30 sec each side 1 set Sequence 2 ft tti tt tt Week 5 Amount Day 3 Fire Hydrants Tip Toe Squat Hold and Squat Pump Hip Flexor Stretch Sequence 3 Sequence 7 Fire Hydrants Glute Bridge Elevated Bulgarian Lunge Hold and Pump tti V-Calf Stretch Sequence 6 Tiptoe Squat Hold 30 reps each side 1 set V-Up Hold and Pump Day 1 30 reps each side 1 set 30 reps each side 1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg Sequence 5 Fire Hydrants Fire Hydrants (10x forward, backwards, and side) R and L Leg Sequence 2 Hip Flexor Stretch 3 sets 15 reps each side 1 set Reverse Lunge -Hold for 30 sec, then immediately do 10 reps -Repeat on the other Leg 30 sec, 10 reps each side Tuck Jumps -Alternate sets of Reverse Lunges and Tuck Jumps 10 reps Hip Flexor Stretch 30 sec each side 1 set 3 sets Straight-Legged Dead Li s -Hold for 30 sec, then immediately do 10 reps 30 sec, 10 reps One-Legged Bu kickers -Do 10 reps on one led; repeat on the other side -Alternate sets of StraightLegged Dead Li s and OneLegged Bu kickers 10 reps each side Hip Flexor Stretch 30 sec each side 1 set Sequence 8 Glute Bridge 15 reps each side 1 set Burpee Dead Li s -Hold Plank Posi on for 30 sec, then immediately do 10 Burpee Dead Li s 30 sec plank, 10 reps Seated Box Jumps -Alternate Sets of Burpee Dead Li s and Seated Box Jumps 10 reps (18-24 in. box) 3 sets Hip Flexor Stretch 30 sec each side 1 set Bicep Hold with 10 reps -Alternate Sets of Each 3 sets Glute Bridge 5 reps each side 1 set 5 reps each side 1 set 30 sec, 10 reps Frog Plank Hold with 10 reps -Alternate Sets of Each 30 sec, 10 reps 3 sets Side Plank Hold with 10 reps 30 sec, 10 reps each side 3 sets Day 3 Weighted Calf Raises -Hold for 30 sec, then immediately do 15 reps 30 sec, 15 reps 3 sets Day 1 and Day 3 are the same sequences Calf Stretch 30 sec each side 1 set Glute Bridge Sequence 6 Si ng Squats and Lunge Bu kickers Hip Flexor Stretch Sequence 7 Day 2 Glute Bridge Exercise Amount Push-Up Hold with 10 reps 30 sec, 10 reps 30 sec, 10 reps 3 sets Pull-Up Hold with 10 reps -Alternate Sets of Each Reverse Lunge and Tuck Jumps Hip Flexor Stretch Sequence 8 Glute Bridge Burpee Dead Li s and Seated Box Jumps Hip Flexor Stretch Sequence 9 tt ft ti ft ft ft tt ft tt ft Glute Bridge tti 30 sec, 10 reps 30 sec, 10 reps 3 sets Tricep Push-Up Hold with 10 reps Sequence 10 Sequence 9 Glute Bridge Overhead Hold with 10 reps Straight-Legged Dead Li s and One-Legged Bu kickers Reverse Lunge -Hold for 20 sec, then immediately do 10 reps -Repeat on the other Leg 20 sec, 10 reps each side 8 reps Weighted Calf Raises Tuck Jumps -Alternate sets of Reverse Lunges and Tuck Jumps Calf Stretch Hip Flexor Stretch 30 sec each side 1 set Hip Flexor Stretch Sequence 10 Glute Bridge Glute Bridge Day 1 Sequence 6 Amount Glute Bridge 15 reps each side 1 set Si ng Squats -Hold for 20 sec, then immediately do 10 reps 20 sec, 10 reps Lunge Bu kickers -Do 8 reps on one side; repeat on the other side -Alternate sets of Si ng Squats and Lunge Bu kickers 8 reps each side 3 sets Sequence 9 Hip Flexor Stretch 30 sec each side 1 set Glute Bridge Sequence 7 ft 15 reps each side 1 set ft tti tt ti ft ft ft tt tt tt ft Glute Bridge tt 20 sec, 10 reps One-Legged Bu kickers -Do 8 reps on one led; repeat on the other side -Alternate sets of StraightLegged Dead Li s and OneLegged Bu kickers 8 reps each side Hip Flexor Stretch 30 sec each side 1 set Sequence 8 Week 6 tti 3 sets Straight-Legged Dead Li s -Hold for 20 sec, then immediately do 10 reps 15 reps each side 1 set Burpee Dead Li s -Hold Plank Posi on for 20 sec, then immediately do 10 Burpee Dead Li s 20 sec plank, 10 reps Seated Box Jumps -Alternate Sets of Burpee Dead Li s and Seated Box Jumps 8 reps (24-36 in. box) 3 sets Hip Flexor Stretch 30 sec each side 1 set 5 reps each side 1 set 3 sets Sequence 10 Glute Bridge 5 reps each side 1 set Weighted Calf Raises -Hold for 20 sec, then immediately do 15 reps 20 sec, 15 reps 3 sets Calf Stretch 30 sec each side 1 set Day 2 Exercise Amount Push-Up Hold with 10 reps 60 sec, 10 reps 60 sec, 10 reps 3 sets Pull-Up Hold with 10 reps -Alternate Sets of Each Overhead Hold with 10 reps 60 sec, 10 reps 60 sec, 10 reps 3 sets Straight-Legged Dead Li s and One-Legged Bu kickers Tricep Push-Up Hold with 10 reps 60 sec, 10 reps Glute Bridge Frog Plank Hold with 10 reps -Alternate Sets of Each 60 sec, 10 reps 3 sets Side Plank Hold with 10 reps 60 sec, 10 reps each side 3 sets Bicep Hold with 10 reps -Alternate Sets of Each Reverse Lunge -Hold for 10 sec, then immediately do 10 reps -Repeat on the other Leg 10 sec, 10 reps each side 6 reps Weighted Calf Raises Tuck Jumps -Alternate sets of Reverse Lunges and Tuck Jumps Calf Stretch Hip Flexor Stretch 30 sec each side 1 set Hip Flexor Stretch Sequence 10 Sequence 8 Week 7 6 reps (36-42 in. box) 3 sets 30 sec each side 1 set Si ng Squats -Hold for 10 sec, then immediately do 10 reps 10 sec, 10 reps 6 reps each side Hip Flexor Stretch Reverse Lunge and Tuck Jumps Lunge Bu kickers -Do 6 reps on one side; repeat on the other side -Alternate sets of Si ng Squats and Lunge Bu kickers 3 sets Sequence 9 Hip Flexor Stretch Hip Flexor Stretch 30 sec each side 1 set Glute Bridge Sequence 7 Glute Bridge Sequence 8 Glute Bridge Burpee Dead Li s and Seated Box Jumps Hip Flexor Stretch Sequence 9 tt ft tti tt ti ft ft ft Glute Bridge tt Seated Box Jumps -Alternate Sets of Burpee Dead Li s and Seated Box Jumps 15 reps each side 1 set Hip Flexor Stretch ft 10 sec plank, 10 reps Glute Bridge Si ng Squats and Lunge Bu kickers tt Burpee Dead Li s -Hold Plank Posi on for 10 sec, then immediately do 10 Burpee Dead Li s Amount Glute Bridge tti 15 reps each side 1 set Sequence 6 Sequence 6 tti Glute Bridge Day 1 Day 3 Day 1 and Day 3 are the same sequences Sequence 7 Glute Bridge 3 sets 15 reps each side 1 set 5 reps each side 1 set Straight-Legged Dead Li s -Hold for 10 sec, then immediately do 10 reps 10 sec, 10 reps One-Legged Bu kickers -Do 6 reps on one led; repeat on the other side -Alternate sets of StraightLegged Dead Li s and OneLegged Bu kickers 6 reps each side Hip Flexor Stretch 30 sec each side 1 set Overhead Hold with 10 reps 90 sec, 10 reps 90 sec, 10 reps 3 sets Straight-Legged Dead Li s and One-Legged Bu kickers Tricep Push-Up Hold with 10 reps 90 sec, 10 reps Glute Bridge Frog Plank Hold with 10 reps -Alternate Sets of Each 90 sec, 10 reps 3 sets Calf Stretch Side Plank Hold with 10 reps 90 sec, 10 reps each side 3 sets Bicep Hold with 10 reps -Alternate Sets of Each 3 sets Sequence 10 Glute Bridge 5 reps each side 1 set Weighted Calf Raises -Hold for 30 sec, then immediately do 15 reps Calf Stretch Day 1 and Day 3 are the same sequences 30 sec each side 1 set Glute Bridge Sequence 6 Si ng Squats and Lunge Bu kickers Push-Up Hold with 10 reps 90 sec, 10 reps 90 sec, 10 reps 3 sets Pull-Up Hold with 10 reps -Alternate Sets of Each tt ft ft ft ti tt ft tt ft tt ti tt ti Amount Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side Dead Li Max reps for 30 sec Hip Flexor Stretch Glute Bridge Burpee Dead Li s and Seated Box Jumps Glute Bridge ft Sequence 11 Sequence 8 Sequence 9 tt Day 1 Hip Flexor Stretch Reverse Lunge and Tuck Jumps Hip Flexor Stretch tti Week 9 Alterna ng Bu kicker Scissors -10 reps alterna ng legs (1 jump=1 rep) -Alternate sets of Dead Li s and Alterna ng Bu kicker Scissors Glute Bridge Amount Weighted Calf Raises Hip Flexor Stretch Sequence 7 Exercise Sequence 10 Day 3 10 sec, 15 reps 3 sets Day 2 Hip Flexor Stretch Sequence 12 3 reps 1 set 10 reps 3 sets 30 sec each side 1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Squats 30 reps each side Straight-Legged Dead Li s Max reps for 30 sec 3 reps 1 set A ack Depth Jumps -Alternate sets of StraightLegged Dead Li s and A ack Depth Jumps 5 reps (18-24 in. box) 3 sets Hip Flexor Stretch 30 sec each side 1 set Max reps for 30 sec Back Roll Tuck Jumps -Alternate sets of Squats and Back Roll Tuck Jumps 10 reps 3 sets Hip Flexor Stretch 30 sec each side 1 set Sequence 13 Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Elevated Bulgarian Lunges Bronco Kick Tuck Jumps -Alternate Sets of Elevated Bulgarian Lunges and Bronco Kick Tuck Jumps Hip Flexor Stretch 30 reps each side 3 reps 1 set Max reps for 30 sec each side Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Weighted Calf Raises Calf Stretch Exercise 3 sets Clap Push-Ups 30 sec each side 1 set Pull-Up/Chin-Up Release Combo -Alternate Sets of Each 30 reps each side 3 reps 1 set Power Side Plank Day 3 Day 1 and Day 3 are the same sequences Sequence 11 3 reps 1 set Dead Li and Alterna ng Bu kicker Scissor Max reps for 30 sec 3 sets Sequence 12 30 sec each side 1 set Squats and Back Roll Tuck Jumps Amount Fire Hydrants and 6-step Bridge Walkouts Hip Flexor Stretch Fire Hydrants and 6-step Bridge Walkouts Hip Flexor Stretch Sequence 13 Fire Hydrants and 6-step Bridge Walkouts Elevated Bulgarian Lunge and BK Tuck Jump Max reps for 30 sec Sequence 14 3 sets Bicep Curl -Alternate Sets of Each Hip Flexor Stretch Max reps for 30 sec 3 sets Fire Hydrants and 6-step Bridge Walkouts Straight-Legged Dead Li s and A ack Depth Jumps Hip Flexor Stretch Sequence 15 Fire Hydrants and 6-step Bridge Walkouts tt tt tt ft ft ti ft ft ti Weighted Calf Raises tt Max reps 30 sec each side 3 sets 30 reps each side Day 2 Clean to Overhead Press Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Alterna ng Frog Plank -Alternate Sets of Each Max reps for 30 sec 3 sets Sequence 15 10 reps Sequence 14 Elevated Pike Push-Ups Calf Stretch Squats Back Roll Tuck Jumps -Alternate sets of Squats and Back Roll Tuck Jumps Max reps for 20 sec Straight-Legged Dead Li s Max reps for 20 sec 8 reps A ack Depth Jumps -Alternate sets of StraightLegged Dead Li s and A ack Depth Jumps 4 reps (24-36 in. box) 3 sets Hip Flexor Stretch 30 sec each side 1 set 3 sets Week 10 Hip Flexor Stretch Day 1 Sequence 11 Amount Sequence 13 Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Dead Li Alterna ng Bu kicker Scissors -8 reps alterna ng legs (1 jump=1 rep) -Alternate sets of Dead Li s and Alterna ng Bu kicker Scissors Hip Flexor Stretch 3 reps 1 set Max reps for 20 sec Elevated Bulgarian Lunges 8 reps Bronco Kick Tuck Jumps -Alternate Sets of Elevated Bulgarian Lunges and Bronco Kick Tuck Jumps 3 sets 30 sec each side 1 set Sequence 12 ft tt ft tt ti ft tt ti ti ft tt Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side 3 reps 1 set Hip Flexor Stretch 30 sec each side 1 set 30 reps each side 3 reps 1 set Max reps for 20 sec each side 8 reps Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side Weighted Calf Raises Max reps for 20 sec 3 sets Calf Stretch 30 sec each side 1 set 3 sets 30 sec each side 1 set Sequence 14 Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Sequence 15 30 reps each side 3 reps 1 set 3 reps 1 set Day 2 Exercise Amount Clap Push-Ups Max reps for 30 sec Pull-Up/Chin-Up Release Combo -Alternate Sets of Each 3 sets Clean to Overhead Press Bicep Curl -Alternate Sets of Each Max reps for 30 sec 3 sets Elevated Pike Push-Ups Alterna ng Frog Plank -Alternate Sets of Each Power Side Plank Max reps for 30 sec 3 sets Max reps 30 sec each side 3 sets Day 3 Day 1 and Day 3 are the same sequences Sequence 11 Fire Hydrants and 6-step Bridge Walkouts Dead Li and Alterna ng Bu kicker Scissor Hip Flexor Stretch Calf Stretch Back Roll Tuck Jumps -Alternate sets of Squats and Back Roll Tuck Jumps Sequence 13 Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side Dead Li Max reps for 15 sec Elevated Bulgarian Lunges Max reps for 15 sec each side 6 reps Bronco Kick Tuck Jumps -Alternate Sets of Elevated Bulgarian Lunges and Bronco Kick Tuck Jumps Hip Flexor Stretch Elevated Bulgarian Lunge and BK Tuck Jump Fire Hydrants and 6-step Bridge Walkouts Straight-Legged Dead Li s and A ack Depth Jumps Hip Flexor Stretch Sequence 15 Fire Hydrants and 6-step Bridge Walkouts tt tt ft ft ti tt ti tt ti ft ti ti Weighted Calf Raises ft 3 reps 1 set 3 sets Hip Flexor Stretch 30 sec each side 1 set Sequence 14 Sequence 12 Sequence 14 30 sec each side 1 set Amount Fire Hydrants and 6-step Bridge Walkouts Hip Flexor Stretch 6 reps Sequence 11 Sequence 13 Hip Flexor Stretch Hip Flexor Stretch Day 1 Alterna ng Bu kicker Scissors -6 reps alterna ng legs (1 jump=1 rep) -Alternate sets of Dead Li s and Alterna ng Bu kicker Scissors Squats and Back Roll Tuck Jumps Max reps for 15 sec 3 sets Week 11 Sequence 12 Fire Hydrants and 6-step Bridge Walkouts Squats Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 30 reps each side 3 reps 1 set Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x 3 reps 1 set 6 reps 3 sets 30 sec each side 1 set 30 reps each side 3 reps 1 set Straight-Legged Dead Li s Max reps for 15 sec A ack Depth Jumps -Alternate sets of StraightLegged Dead Li s and A ack Depth Jumps 3 reps (36-48 in. box) 3 sets Hip Flexor Stretch 30 sec each side 1 set Elevated Pike Push-Ups Alterna ng Frog Plank -Alternate Sets of Each Power Side Plank Max reps for 30 sec 3 sets Max reps 30 sec each side 3 sets Day 3 Day 1 and Day 3 are the same sequences Sequence 15 Fire Hydrants (10x forward, backwards, and side) R and L Leg 6-step Bridge Walkouts 3x Weighted Calf Raises Calf Stretch 30 reps each side Sequence 11 3 reps 1 set Dead Li and Alterna ng Bu kicker Scissor Max reps for 15 sec 3 sets Sequence 12 30 sec each side 1 set Squats and Back Roll Tuck Jumps Day 2 Exercise Amount Fire Hydrants and 6-step Bridge Walkouts Hip Flexor Stretch Fire Hydrants and 6-step Bridge Walkouts Hip Flexor Stretch Sequence 13 Fire Hydrants and 6-step Bridge Walkouts Elevated Bulgarian Lunge and BK Tuck Jump Clap Push-Ups Max reps for 30 sec Sequence 14 Pull-Up/Chin-Up Release Combo -Alternate Sets of Each 3 sets Clean to Overhead Press Bicep Curl -Alternate Sets of Each Hip Flexor Stretch Max reps for 30 sec 3 sets Fire Hydrants and 6-step Bridge Walkouts Straight-Legged Dead Li s and A ack Depth Jumps Hip Flexor Stretch Sequence 15 Fire Hydrants and 6-step Bridge Walkouts tt tt tt ft ft ti ft ft ti tt Weighted Calf Raises Calf Stretch
