Week 1, Day 1
3x
- 20 Body Weight Squats
- 20 Body Weight Walking Lunges Right and Left
- 10 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout
- ½ Split Right Side 1 minute
- ½ Split Left Side 1 minute
- Double Pigeon Right Side
- Double Pigeon Left Side
Day 2
Workout:
5 rounds:
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout:
- Happy Baby 1 Minute
- Supine Eagle Pose Right Side 1 Minute
- Happy Baby 1 Minute
- Supine Eagle Pose Left Side 1 Minute
Day 3
4 Rounds:
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands behind head or hands in pistol grip
Mobility after Workout:
- Frog Pose at Wall 2 Minutes
- Wide Legged Pose at Wall 1 Minute
- Legs up Wall 5 Minutes
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
3 rounds:
- 20 Body Weight Squats
- 20 Body Weight Walking Lunges Right and Left
- 10 Push-Ups
4 rounds:
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- ½ Split Right Side 1 minute
- ½ Split Left Side 1 minute
- Double Pigeon Right Side
- Double Pigeon Left Side
4 rounds:
- 30 seconds of Side Plank
- 30 seconds of Bridge
Day 2
5 rounds:
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility after Workout:
- Happy Baby 1 Minute
- Supine Eagle Pose Right Side 1 Minute
- Happy Baby 1 Minute
- Supine Eagle Pose Left Side 1 Minute
Day 3
4 Rounds:
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility after Workout:
- Frog Pose at Wall 2 Minutes
- Wide Legged Pose at Wall 1 Minute
- Legs up Wall 5 Minutes
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
3 rounds:
- 20 Body Weight Squats
- 20 Body Weight Walking Lunges Right and Left
- 10 Push-Ups
4 rounds:
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- ½ Split Right Side 1 minute
- ½ Split Left Side 1 minute
- Double Pigeon Right Side
- Double Pigeon Left Side
4 rounds:
- 30 seconds of Side Plank
- 30 seconds of Bridge
Day 2
Workout:
5 rounds:
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout:
- Happy Baby 1 Minute
- Supine Eagle Pose Right Side 1 Minute
- Happy Baby 1 Minute
- Supine Eagle Pose Left Side 1 Minute
Day 3
4 Rounds:
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands behind head or hands in pistol grip
Mobility after Workout:
- Frog Pose at Wall 2 Minutes
- Wide Legged Pose at Wall 1 Minute
- Legs up Wall 5 Minutes
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Full Split 1 minute
- Single Pigeon Right Side 1 Minute
- Full Split 1 minute
- Single Pigeon Left Side 1 Minute
Day 2
Workout:
5x
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility after Workout:
Half Happy Baby 1 Minute
- Supine Splits 30 Seconds
- Half Happy Baby 1 Minute
- Supine Splints 30 Seconds
- Cobblers Pose 1 Minute
Day 3
Workout:
4x
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility after Workout:
- Frog Pose 2 Minutes
- Wide Legged Pose Forward Bend 1 Minute
- Child’s Pose 1 Minute
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Full Split 1 minute
- Single Pigeon Right Side 1 Minute
- Full Split 1 minute
- Single Pigeon Left Side 1 Minute
Day 2
5x
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout
- Half Happy Baby 1 Minute
- Supine Splits 30 Seconds
- Half Happy Baby 1 Minute
- Supine Splints 30 Seconds
- Cobblers Pose 1 Minute
Day 3
4x
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- 5 Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit ups *with hands behind head or hands in pistol grip
Mobility after Workout:
- Frog Pose 2 Minutes
- Wide Legged Pose Forward Bend 1 Minute
- Child’s Pose 1 Minute
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Full Split 1 minute
- Single Pigeon Right Side 1 Minute
- Full Split 1 minute
- Single Pigeon Left Side 1 Minute
Day 2
Workout:
5x
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility after Workout:
- Half Happy Baby 1 Minute
- Supine Splits 30 Seconds
- Half Happy Baby 1 Minute
- Supine Splits 30 Seconds
- Cobblers Pose 1 Minute
Day 3
Workout:
4x
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility after Workout:
- Frog Pose 2 Minutes
- Wide Legged Pose Forward Bend 1 Minute
- Child’s Pose 1 Minute
Click on the number below that corresponds to the week of training you’re in.
Week 7, Day 1
Workout:
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 2
5x
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility After Workout:
- Single Pigeon on Right Side 2 Minutes
- King Pigeon on the Right Side 1 Minute
- Single Pigeon on Left Side 2 Minutes
- King Pigeon on the Left Side 1 Minute
Day 3
Workout:
4x
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- 10 Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands with behind head or hands in pistol grip
Mobility After Workout:
- Happy Baby 1 Minute
- Splits 2 Minutes on Right SIde
- Cobblers Pose 1 Minute
- Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
Workout:
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 2
Workout:
5x
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility After Workout:
- Single Pigeon on Right Side 2 Minutes
- King Pigeon on the Right Side 1 Minute
- Single Pigeon on Left Side 2 Minutes
- King Pigeon on the Left Side 1 Minute
Day 3
4x
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility After Workout:
- Happy Baby 1 Minute
- Splits 2 Minutes on Right SIde
- Cobblers Pose 1 Minute
- Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
Week 9, Day 1
Workout:
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 2
5x
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout:
- Single Pigeon on Right Side 2 Minutes
- King Pigeon on the Right Side 1 Minute
- Single Pigeon on Left Side 2 Minutes
- King Pigeon on the Left Side 1 Minute
Day 3
4x
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands with behind head or hands in pistol grip
Mobility after Workout:
- Happy Baby 1 Minute
- Splits 2 Minutes on Right SIde
- Cobblers Pose 1 Minute
- Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
Week 10, Day 1
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 2
Workout:
5x
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 3
4x
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility after Workout:
- Happy Baby 1 Minute
- Splits 2 Minutes on Right SIde
- Cobblers Pose 1 Minute
- Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
Week 11, Day 1
Workout:
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout:
- Forward Bend 2 Minutes
- Wide Legged Forward Bend with Twist to Right and Left 1 Minutes each Side
- Center Split 2 minutes
Day 2
5x
- 5 Pull ups
- 5 Cossack Squats Right and Left
- 5 Knees to Elbow
- 5 Pistol Squats
- 10 Slow Janda Sit ups
Mobility after Workout:
- Single Pigeon on Right Side 2 Minutes
- King Pigeon on the Right Side 1 Minute
- Single Pigeon on Left Side 2 Minutes
- King Pigeon on the Left Side 1 Minute
Day 3
Workout:
4x
- 10 Horse Stance Squats
- 5 Bodyweight Windmill to Right
- 5 Low Cossack Switch Right and Left
- Bodyweight Windmill to the Left
- 10 Horse Stance Squats
- 10 Prisoner sit up *hands with behind head or hands in pistol grip
Mobility after Workout:
- Happy Baby 1 Minute
- Splits 2 Minutes on Right SIde
- Cobblers Pose 1 Minute
- Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
Week 12, Day 1
Workout:
3x
- 25 Body Weight Squats
- 25 Body Weight Walking Lunges Right and Left
- 15 Push-Ups
4x
- 30 seconds of RKC Plank
- 30 seconds of Bridge
Mobility after Workout
Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobbler’s Pose 1 Minute
Splits 2 Minutes on Left Side
Day 2
Workout:
5x
- 5 Downdog to Updog
- 10 Squat with Kick Through Right and Left
- 5 Pistol to Prisoner Sit Up
- 5 Walk out to Push Up
Mobility after Workout
Single Pigeon on Right Side 2 Minutes
King Pigeon on the Right Side 1 Minute
Single Pigeon on Left Side 2 Minutes
King Pigeon on the Left Side 1 Minute
Day 3
Workout:
4x
- 10 Bulgarian Split Squats Right and Left
- 10 Close Grip Push Ups
- 10 Alternating Forward Lunges Right and Left
- 10 Slow Janda Sit ups
Mobility after Workout
Happy Baby 1 Minute
Splits 2 Minutes on Right SIde
Cobbler’s Pose 1 Minute
Splits 2 Minutes on Left Side
Click on the number below that corresponds to the week of training you’re in.
