Week 2
Day 1
A.
3 rounds:
- Australian pull up x 10
- Crawling (hands and knees) – 1 minute
- Plank against the wall – 20 seconds
- Wall ball x 10 – Use a light ball for these. They shouldn’t kill you.
- Wall push up x 15
- Side plank x 20 seconds
B.
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes
Day 2
20 minutes brisk walking
Day 3
3 rounds:
- Single leg deadlift x 10 per side – bodyweight only for phase one. Focus on engaging the core throughout.
- Hang from a bar – 15 seconds
- Glute bridge x 15 reps
- Windshield wipers with knees bent x 15 per side
- Wall push up x 15
- Bodyweight squats x 10
20 minutes brisk walking
Day 4
20 minutes brisk walking
Legs up the wall – 30 seconds
Child’s pose – 30 seconds
Psoas release – 1 to 3 minutes
Day 5
30 minutes brisk walking
