# Program 1

## Legs 1

Jumping Jacks · Squat (Sky Reach) · Calf Stretch · Glute Stretch (Supine) · Split Squat · Deadlift (Romanian) · Hanging Knee Raise · Calf Raise · Plank · Reverse Hyperextension

### Workout

- 1 × 30s Jumping Jacks
- 1 × 30s Squat (Sky Reach)
- 1 × 30s Calf Stretch - Stair
- 1 × 30s Glute Stretch (Supine)
- **1 · 3 rounds**
  - 10-15 Split Squat
  - 3-8 Hanging Pike Leg Raise Negative
  - 10-15 Deadlift (Romanian)
- **2 · 3 rounds**
  - 10-15 Calf Raise
  - 45-60s Plank (Marching)
  - 10-15 Squat Jump
  - 10-15 Reverse Hyperextension - Bench


## Upper body 1

Wrist Flexibility Stretch · Arm Circle · Shoulder Shrug (Circular) · Triceps Stretch · Biceps Stretch · Cat-Cow · Chest Expansion Stretch (Elbows Back) · Spinal Twist · Push-Up (Wall) · Dead Bug · Row (Vertical) · Plank (Shoulder Tap) · Scapular Pull-Up · Side Plank

### Warm-up


### Workout

- 1 × 30-45s Wrist Flexibility Stretch
- 1 × 30-45s Arm Circle
- 2 × 10-15s Triceps Stretch - Overhead
- 2 × 10-15s Biceps Stretch
- 1 × 30-45s Cat-Cow
- 1 × 15-20s Chest Expansion Stretch (Elbows Back)
- 2 × 15-20s Spinal Twist
- **1 · 3 rounds**
  - Pushup Progression
  - 5-10 Dead Bug
  - Row Progression
- **2 · 3 rounds**
  - 5-15 Plank (Shoulder Tap)
  - Pullup Progression
  - 30-45s Side Plank


## Legs 2

Butt Kick · Figure Four Stretch (Supine) · Butterfly Stretch · Hip Circle

### Warm-up


### Workout

- 1 × 30-45s Butt Kick
- 2 × 10-20s Figure Four Stretch (Supine)
- 1 × 15-20s Butterfly Stretch
- 2 × 5-10 Hip Circle
- **1 · 3 rounds**
  - 10-15 Clamshell
  - 10s Reverse Plank
  - 10-15 Hip Adduction - Resistance Band
  - 5-10 Hanging Pike Leg Raise Negative
- **2 · 3 rounds**
  - 5-15 Leg Raise (Side)
  - 5-15 Lunge (Curtsy)
  - 10-20 Bicycle Crunch
- **3 · 3 rounds**
  - 5-10 Side Bridge (Hip Lift)
  - 5-15 Good Morning - Barbell
  - 5-30s Hollow Body Hold


## Upper body 1 (Copy)

Wrist Flexibility Stretch · Arm Circle · Shoulder Shrug (Circular) · Triceps Stretch · Biceps Stretch · Cat-Cow · Chest Expansion Stretch (Elbows Back) · Spinal Twist · Push-Up (Wall) · Dead Bug · Row (Vertical) · Plank (Shoulder Tap) · Scapular Pull-Up · Side Plank

### Warm-up


### Workout

- 1 × 30-45s Wrist Flexibility Stretch
- 1 × 30-45s Arm Circle
- 2 × 10-15s Triceps Stretch - Overhead
- 2 × 10-15s Biceps Stretch
- 1 × 30-45s Cat-Cow
- 1 × 15-20s Chest Expansion Stretch (Elbows Back)
- 2 × 15-20s Spinal Twist
- **1 · 3 rounds**
  - Pushup Progression
  - 5-10 Dead Bug
  - Row Progression
- **2 · 3 rounds**
  - 5-15 Plank (Shoulder Tap)
  - Pullup Progression
  - 30-45s Side Plank


## Legs 3

Butt Kick · Figure Four Stretch (Supine) · Butterfly Stretch · Hip Circle

### Warm-up


### Workout

- 1 × 30-45s Butt Kick
- 2 × 10-20s Figure Four Stretch (Supine)
- 1 × 15-20s Butterfly Stretch
- 2 × 5-10 Hip Circle
- **1 · 3 rounds**
  - 5-15 Clamshell - Resistance Band
  - 5s Glute Bridge
  - 10-15 Hip Adduction - Resistance Band
  - 5-10 Hanging Pike Leg Raise Negative
- **2 · 3 rounds**
  - 5-15 Monster Walk - Resistance Band
  - 5-15 Lunge (Curtsy)
  - 5-10 Side Bridge (Hip Lift)
  - 5-15 Pull-Through - Resistance Band
  - 5-10 Dead Bug


## Core