Week 1,3,5

Monday

Warm Up

5 Min Walk on Treadmill

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

8 Deep Squat Hamstring Stretch

16 Alt Hamstring Scoop

20 90/90 Hip Switch

Work

4 Rounds

8-12 Goblet Squat

10-12 each side Banded Hamstring Curl

16-20 Banded Lateral 2 Step

5-8 Hamstring Walkout

1 Min Rest

Cool Down

Walk 5 Min

Tuesday

Warm Up

5 Min Walk

2 Rounds

8 each side Wall Thoracic Rotation

20 each way Large Arm Circles

12 Child Pose Lift Off

6 Inchworm

12 Down Dog Toe Touch

Work

4 Rounds

10-16 Top Down Shoulder Press

6-10 Lateral Raise

6-10 Skull Crusher

6-10 Bench Dips

1 Min Rest

Cool Down

5 Min Walk

Thursday

Warm Up

5 Min Walk

2 Rounds

12 Leg Swings side to side

12 Leg Swings front to back

10 Deep Squat OH Reach

12 Walking Lunges with Rotation

16 Alt Quad Stretch

Work

4 Rounds

8-12 DB Front Squat

8-12 each side DB Forward Lunge

10-14 each side Banded Kick Out

3-6 Reverse Nordic Curl

1 Min Rest

Cool Down

5 Min Walk

Friday

Warm Up

5 Min Walk

2 Rounds

10 Wall Extension

12 Prone Swimmer

12 Plank Shoulder Tap

8 each side Quadruped Thoracic Rotation

8 Incline Push Up

Work

20  Min Amrap - as many rounds possible

4 Burpees

6-12 Mini Band Floor Press

10-16 Renegade Row

10-16 Sit Ups

16-30 Plank Reach

Cool Down

5 Min Walk