Flexibility, Agility and Recovery with Natural Movement

Mobility Before Workout:

  • Hip Circles 5 in each direction
  • Hip Rotation on All Fours *3-5 on each side
  • Toes Stretch Hold 30 Seconds x2
  • From Standing to Squat and Hold for 30 Seconds x4
  • Therapy Sumo Squat at Wall x4 with a 5 Second Hold at the Bottom
  • Toe Squat 30 Seconds x2
  • Scorpion x5 on each side
  • Supine Shoulder Opening x 30 Seconds on Each Side
  • Up Dog to Down Dog x 5-10

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

  • 1/2 Split Right Side 1 minute
  • 1/2 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:

  • 1/2 Split Right Side 1 minute
  • 1/2 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:

  • 1/2 Split Right Side 1 minute
  • 1/2 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.