Phase i workout foundational workout complete 2 sets

PHASE I WORKOUT
FOUNDATIONAL WORKOUT
Complete 2 Sets, 8-12 Reps
PB Squats
PB Dumbbell Rows
PB Dumbbell Chest Press
PB Seated Shoulder Press
Short Lever Ball Crunches
STEPS
6,000-8,000 Steps
TENSION SESSION
Complete 2 Sets AMRAP then 15 sec. hold
Floor Bridge RTT
PB Prone Cobra RTT
PB Dumbbell Flyes RTT (Bottom Hold)
Split Stance Lateral RTT (Top Hold)
Plank (Straight Hold) -
Hold until form begins to break down
STEPS
6,000-8,000 Steps
90/90 Variations 2 sets of 30 seconds, each leg
Wall Press Very slow tempo, 2 sets of 5 reps
Combat Stretch 2 sets, 5 reps each leg
90/90 Variations 2 sets of 30 seconds, each leg
Wall Press Very slow tempo, 2 sets of 5 reps
Combat Stretch 2 sets, 5 reps each leg
90/90 Variations 2 sets of 30 seconds, each leg
Wall Press Very slow tempo, 2 sets of 5 reps
Combat Stretch 2 sets, 5 reps each leg
90/90 Variations 2 sets of 30 seconds, each leg
Wall Press Very slow tempo, 2 sets of 5 reps
Combat Stretch 2 sets, 5 reps each leg
PRIMING SESSION
PRIMING SESSION
PRIMING SESSION
PRIMING SESSION
STEPS
6,000 - 8,000 Steps
FULL WORKOUT FULL WORKOUT
DAY 1
DAY 4
DAY 2
DAY 5
DAY 3
DAY 6
DAY 7
2
MAPS Starter Blueprints
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TRACK YOUR PROGRESS:
(Complete for a total of 4 weeks)
1 2 3 4
STEPS
6,000 - 8,000 Steps
STEPS
6,000 - 8,000 Steps
FOUNDATIONAL WORKOUT
Complete 2 Sets, 8-12 Reps
Adam’s Kneeling Stand Up
PB Pullover (single dumbbell)
PB Reverse Fly
Floor Bridge Chest Press
Dumbbell Curls
Dumbbell Skull Crushers
STEPS
6,000-8,000 Steps
TENSION SESSION
Complete 2 Sets AMRAP then 15 sec. hold
DB Romanian Deadlift
Ball Roll-Out RTT
Extended Plank (Tension only)-
Hold until form
begins to break down
Bird Dog RTT
Hip Flexor Deactivators RTT
STEPS
6,000-8,000 Steps
FULL WORKOUT FULL WORKOUT

PHASE II WORKOUTS | Weeks 4-8
PHASE II: Weeks 4-8 | Strength Stability
Repeat the following 7 weekly workouts for a total of 4 weeks (28 days) before moving onto Phase III.
Definitions: PB = Physio Ball, Reps to Tension (RTT): Do exercise until form breaks down and then hold, AMRAP – As Many Reps As
Possible. Do as many repetitions as you can until your form breaks down. In other words, as soon as perfect from breaks, STOP the set.