Warm-Up (do prior to each workout)

• Hip Flexor Stretch    2x:30 each leg    
• Groin Stretch    2x:30 each leg    
• Ankle Mobility    2x6x:05 each foot    
• 90/90 IR    2x:30  each way    
• 90/90 ER    2x:30 each way     
• T-Spine Rotations    2x10 each side    
• Pec Stretch    2x:30    
• T-Spine Hold    2x:30    
• Hip 4-Way    2x15 each    
• MB Circuit    2x20 each    
• Pelaton    3min bike ride 70%

Day 1

• A)
  • Split Squat - 3 x 12
  • Bent Over Rear Delt - 3 x 15
  • Alt. Hip Flexion - 3 x 10 each
• B)
  • Elevated Feet Glute Bridge - 3 x 20
  • Eccentric Push Up (5 sec.) - 3 x 8
  • Side Plank - 3 x 20 sec. / each
• C)
  • Lying Skull Crushers - 3 x 20
  • DB 21's - 3 x 21
  • Plank with Leg Lift - 3 x 12 each

Conditioning 

• Pelaton
  • 6 x 6
  • 10 sec. On (100%) / 40 sec. Off (50%)
  • 2 Minute Rest Between Sets

Day 2

• A)
  • Stationary Side Lunge - 3 x 10 each
  • Bent Iso DB Row - 3 x 12 each
  • Bear Hold - 3 x 20 sec.
• B)
  • Single Leg Glute Bridge - 3 x 12 each
  • Seated Alt. Press - 3 x 10 each
  • Shoulder Taps - 3 x 10 each
• C)
  • Close Grip Push Ups - 3 x 15
  • Iso Bicep Curls - 3 x 15 each
  • Side Plank Taps - 3 x 12 each

Conditioning 

• Pelaton
  • x 12
  • 30 sec. On (100%) / 30 sec. Off (50%)​

Day 3

• A)
  • Bulgarian Squat - 3 x 8 each
  • Superman with Retraction - 3 x 15
  • Plank - 3 x 45 sec.
• B)
  • DB RDL - 3 x 10
  • Front-to-Side Raise - 3 x 10 each
  • Recliner - 3 x 20 sec.
• C)
  • Curl-to-Press - 3 x 15
  • Dips - 3 x 15
  • Alt Leg Lifts - 3 x 12 each

Conditioning 

• Pelaton
  • 2 x 10
  • 20 sec. On (100%) / 40 sec. Off (50%)​
  • 3 Minute Rest Between Sets

Off Day

• Do any or all warm-up exercises
• Pick a 20-30 minute Pelaton and/or walk/jog 2 miles