1. Max Push-ups until fatigue/rest 10 seconds, max push-ups to fatigue/rest 20 seconds/max pushups to fatigue (record all three numbers)
2. 1-leg broad jump for distance (tape measure needed) – both legs
3. Max Burpees in 60 seconds (no push-up)
4. Max Y-Handcuffs without rest
5. 1-leg Hip Bridge HOLD – max time (90-second limit each side)
6. Side Plank Leg Raise HOLD  - max time (90-second limit each side)

• Breakfast
• Snack
• Pre-Dinner
• Dinner
• Snack
• Drink 1-gallon Water

• Skill Development
• Self Education
• Read
• Mediate
• Self Reflect

1. 100 push-ups
2. 100 body-weight squats
3. 2-minute plank

1. Push-ups x 20-30
2. Squats x 20-30
3. T-Y Press x 20-30
4. Split Lunge Hold x 20 sec. each

1. Clap/Plyo Push-ups x 8-12
2. Jump Squats x 20-30
3. Y-Handcuffs x 8-12
4. Split Lunges x 10 each side

1. Push-ups – hip tap x 20
2. Pulse Squat x 20
3. Blackburns (YWTA) holds x 10 sec. each
4. Split Lunge Jump x 10 each side

1. Side-to-side plyo push-ups x 20
2. Transfer Squats x 20 (any type of weight acceptable)
3. Blackburns (YWTA) x 8
4. Alternating Jump Lunges x 20

1. Dead Bugs x 20
2. Side Planks x 30 sec. each side
3. 1-leg Glute Bridges x 10 each side
4. V-sit-ups x 15

1. 100 T-Y Press
2. 100 Lunges
3. 100 Bird Dogs

1. Side-to-side Squat Jumps x 12 sec. as fast as possible
2. Power Jacks x 12
3. 1-Leg Hip Bridges x 15 each side
4. Pulse Squat x 12
5. Lateral Drop Lunge x 12
6. In-and-out Push-ups x 12
7. Y-Handcuffs x 12
8. Reaching Planks x 12
9. Shinbox with hip extension x 6 each side

1. Reaching Plank x 30
2. Robot Push-ups or Sphinx Push-ups x 30
3. High Plank Shoulder Tap x 30

1. 100 Hip Thrusters
2. 100 Split Lunge Hold
3. 100 Push-ups

• Deep breathing – 30 breaths
  • Big exhale on last breath and hold as long as possible
  • When ready, BIG inhale hold as long as possible
• Deep Breathing – 30 breaths

1. Forward/Backward Rocking
2. Lateral Rocking
3. Military Crawling

1. Forward/Backward Crawling
2. Lateral Crawling
3. Military Crawling

1. Forward/Backward marching
2. A-Skips Stationary
3. Power-A Skips Stationary
4. Lateral Skips (side to side)

1. Shinbox
2. Triangle Squats
3. Fire Hydrants – each side

1. Max Plank Hold – rest 30 sec.

1. 20 Plyo Push-ups
2. 30 Jump Squats
3. 40 Power Jacks

• Hops
• 2-foot forward/backward
• 2-foot side to side

• Steps
• 2-foot forward/backward
• 2-foot in/out

• Hops
• 1-toot forward/backward
• 1-foot side to side

1. Forward Lunge
2. Lateral Drop Lunge
3. Backward Lunge

1. Lateral skiers x 10 each side
2. 3-point skiers x 6 each side

1. Snap Downs/Counter Vertical Jump – 2 sets of 8
2. Vertical Jumps with reset – 2 sets of 6
3. Power Burpees – 3 sets of 4

1. Single-leg Reachout x 5 each side
2. Broad Jump to Backpedal  x 8
3. Bear Crawl x 10 feet forward/backward x 30 sec.

1. 7-way hip series – up/down, forward, backward, forward/backward, forward circle, backward circle, bicycle

1. 10 Good morning
2. 12 Lateral Lunges
3. 15 Burpees

1. Push-ups – 6 for 60 seconds
2. Squats – 6 for 60 seconds
3. Blackburns (YWTA) – 6 for 60 seconds (first four on video)
4. Split Lunge – 6 each leg for 10 second hold each rep for 60 seconds

1. Push-up hold x 15 seconds/rest 10 seconds/15 seconds
2. Squat hold x 30 seconds
3. Y-Handcuff hold x 40 seconds
4. Split Lunge Hold x 30 seconds each leg

1. Hands Up Push-ups x 20
2. Squat Jumps (reset each time) x 20
3. YWTA x 12
4. Split Lunge Jump (don’t alternate) x 12 each leg

1. Max Push-ups
2. Max Squats
3. Max T-Y Press
4. Max Reverse Lunges

• Deep breathing – 30 breaths
  • Big exhale on last breath and hold as long as possible
  • When ready, BIG inhale hold as long as possible
• Deep Breathing – 30 breaths

 

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