Page Key: SM = self massage, WO = workout, MOB = mobility, MB = medicine ball, ST = strength, SB = stability ball, DB = dumbbell, KB = kettlebell, LPHC = lumbo pelvic hip complex, AMRAP = as many reps as possible, MP = movement prep, RFE = rear foot elevated, SL = single leg, SLD = single leg deadlift,

AMRAP

Bodyweight

Bodyweight 13 - marching major, SL bridge floor or elevated, bird dog, dead bug, core push-up, squats, single leg opposite arm reach, side planks, jumping jacks, side to side bear crawl, lateral lunge to balance, downward dog, adductor t-spine stretch
Bodyweight 12 - bird dog, dead bugs, SL bridge, max pushup, squats, SL opposite arm reach, side plank, jump rope, side to side bear crawl, lateral lunge to balance, pull-ups or hang, adductor t-spine stretch
Bodyweight 11 - marching major, SL bridge floor or elevated, bird dog, dead bug, max push-up, squats, single leg opposite arm reach, side planks, jumping jacks, lateral lunge to balance, downward dog
Bodyweight 10A - marching major, glute bridge floor or elevated, bird dog, dead bug, max push-up, squats, single leg opposite arm reach, side planks, jumping jacks, downward dog
Bodyweight 10B - marching major, glute bridge floor or elevated, bird dog, dead bug, max push-up, squats, single leg opposite arm reach, side planks, downward dog, half kneeling hip flexor stretch

Conditioning

Conditioning 1 - higher reps with pushups, squats, jump rope

Core / LPHC

LPHC Corrective 1A - SM quads, lats / WO floor bridge, clamshells reverse crunch / MOB hip flexor, 90/90
LPHC Corrective 2A - SM quads, lats, glutes / WO bird dog, floor bridge, reverse crunch, abduction / MOB hip flexor, lats, 90/90
LPHC Corrective 2B - SM quads, lats, glutes / WO bird dog, floor bridge, reverse crunch, add & abduction / MOB hip flexor, lats, 90/90
LPHC Corrective 3A - SM quads, adductors, glutes / WO bird dog, floor bridge, dead bugs, clamshells / MOB hip flexor, lats, 90/90
LPHC Corrective 3B - SM quads, adductors, glutes / WO bird dog, floor bridge, dead bugs, clamshells, side planks / MOB hip flexor, lats, 90/90
LPHC Corrective 3C - SM quads, adductors, glutes, TFL / WO bird dog, dead bugs, floor bridge, clamshells, side planks, single leg quarter squat / MOB couch stretch, lats, 90/90
LPHC Corrective 3D - SM quads, adductors, glutes, TFL / WO bird dog, floor bridge, dead bugs, abd & adduction, clamshells, straight arm plank / MOB couch stretch, lats, 90/90
LPHC Corrective 4A - SM quads, lats, glute hamstring / WO walking, floor bridge leg extension, seated hip flexor raise, single RDL / MOB hip flexor, lats, 90/90
LPHC Corrective 5A - SM quads, lats, glute hip / WO elevated bird dog row, single leg bridge, dead bug progressions, mini band side to side, kneeling press-outs / MOB couch stretch, lats, 90/90, active hamstring
LPHC Corrective 5B - SM quads, lats, glute hip / WO elevated bird dog row, single leg bridge, dead bug progressions, mini band side to side, kneeling press-outs, adductor side plank / MOB couch stretch, lats, 90/90, active hamstring
LPHC Corrective 6A - SM quads, lats, glute hamstring / WO bird dog, 1 leg floor bridge, seated hip flexor raise, mini band side walks, kneeling core press-outs / MOB couch stretch, lats, 90/90, active hamstring
LPHC Corrective 6B - SM quads, lats, glute hamstring / WO elevated bird dog row, 1 leg floor bridge, seated hip flexor raise, mini band side walks, kneeling core press-outs, 1 leg quarter squat, side planks / MOB couch stretch, lats, 90/90, active hamstring
LPHC Corrective 6C - SM quads, lats, glute hamstring / WO prone opposite arm leg ext, 1 leg floor bridge, seated hip flexor raise, mini band side walks, kneeling core press-outs, 1 leg quarter squat, side planks / MOB couch stretch, lats, 90/90, active hamstring
LPHC Corrective 7A - marching, dead bug with band, floor bridge with band, seated hip flexor raise, core pushups, 1 leg quarter squat, side plank
LPHC Corrective 7B - marching, plank, side plank, single leg bridge, seated hip flexor raise, 1 leg quarter squat

Foundation

Foundation 1 & 1A - bird dog, dead bug, bridge, reverse crunch
Foundation 2A - bird dog, dead bug, bridge, straight arm plank, hip abduction
Foundation 2B - bird dog, dead bug, bridge, straight arm plank, hip add & abduction, 1 arm row
Foundation 2C - bird dog, dead bug, bridge, bear crawl Iso hold, hip abduction, 1 arm row
Foundation 3A - walk, bird dog, dead bug, bridge march, straight arm plank, monster walks, 1 arm row
Foundation 3B - march, bird dog, dead bug, bridge march, straight arm plank, monster walks, 1 arm row
Foundation 3C - march, bird dog, dead bug, bridge march, bear crawl iso hold, monster walks, 1 arm row
Foundation 3D - SMR, bird dog, dead bug, bridge march, bear crawl iso hold, plank to downward dog, neck extension & scaption.
Foundation 4A - walk, bird dog, dead bug, single leg bridge, split stance chest press, monster walk, 1 arm row, single leg reach with opposite Arm
Foundation 4B - marching, bird dog, dead bug, single leg bridge, split stance chest press, monster walk, 1 arm row, single leg quarter squat
Foundation 5A - marching, bird dog, dead bug + mini band, single leg bridge, elbow planks, 2 arm row, squats, monster walks
Foundation 5B - marching, bird dog, dead bug + mini band, single leg bridge, core pushups, 2 arm Row, Squats, Hip Hinge, monster walks
Foundation 5C - marching, elevated bird dog, dead bug + mini band, single leg bridge, core pushups, 2 arm row, squats, monster Walks
Foundation 6A - marching, elevated bird dog, elevated bridge, max pushup, KB deadlift, side plank, SB shoulder Y raise
Foundation 6B - marching, elevated bird dog, dead bug with mini band, elevated bridge, max pushup, KB deadlift, side plank, SB shoulder Y raises
Foundation 6C - marching, elevated bird dogs, dead bug with mini band, elevated bridge, straight arm plank, KB deadlift, side plank, SB shoulder Y Raises
Foundation 6D - marching, elevated bird dogs, dead bug with mini band, elevated bridge, straight arm plank, KB deadlift, side plank, SB shoulder Y Raises, split squats
Foundation 7A - marching overhead, elevated bird dog, dead bugs mini band & MB, elevated bridge, max pushups, stand-ups, plank, SB shoulder Y raises & cobras
Foundation 7B - marching overhead, elevated bird dog, dead bugs mini band & MB, elevated bridge, t-pushups, stand-ups, plank, SB shoulder Y raise & cobra
Foundation 8A - marching overhead, elevated bird dog, dead bugs mini band + MB, single leg bridge on MB, Inverted pullup, bear crawl, stand-ups weighted
Foundation 8B - marching overhead, elevated bird dog, dead bugs mini band + MB, single Leg bridge on MB, MB pushup, inverted pullup weighted, bear crawl, stand-ups weighted
Foundation 9 -
Foundation 10 -
Foundation 11 -
Foundation 12A - SLR, lateral squats
Foundation 12B - SLD, lateral squats
Foundation 13A - MB chop circuit, bear crawls, elevated bridge, SB or TRX knee tucks, 1 arm supported row, lateral squats, SLD, farmers carry’s
Foundation 13B - marching 1 arm overhead, bear crawls, elevated bridge, SB or TRX knee tucks, 1 arm supported row, lateral squats, SLD, farmers carry’s
Foundation 14A - bear crawls, single leg bridge, goblet squats, farmers carries, single leg reach
Foundation 14B - bear crawls, single leg bridge, goblet squats, farmers carries, single leg reach, pullups or hanging
Foundation 15A - max pushup or progressions, inverted pullups, elevated bridge, SB or TRX knee tucks, goblet squats, , SLD, farmer carry’s
Foundation 16A - max pushup or progressions, inverted pullups, elevated bridge, SB or TRX knee tucks, goblet squats, lateral squats, SLD, farmer carry’s
Foundation 17A -DB flat bench or floor, hang or pullups, elevated bridge, RFE split squat, SB hamstring curls, farmers carry’s,
Foundation 18A - DB flat bench or floor, hang or pullups, elevated bridge, RFE split squat, SLD, farmers carry’s,
Foundation 18B - max pushup or progressions, hang or pullups, elevated bridge, RFE split squat, SLD, farmers carry’s,

Kettlebells

Kettlebell Swing Level 1, 2 & 3

Knee

Knee 1
Knee 2
Knee 3
Knee 4
Knee 5

Foot & Ankle

Foot & Ankle 1A - SM calves, foot / MOB gastroc, soleus
Foot & Ankle 1B - SM calves, foot / MOB gastroc, soleus / ST quarter squat
Foot & Ankle 2A - SM calves, foot, tibialis / MOB gastroc, soleus / ST extension & circles
Foot & Ankle 2B - SM calves, foot, tibialis / MOB, gastroc, soleus / ST extension & circles, single leg reach
Foot & Ankle 2C - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus / ST extension & circles, single leg reach
Foot & Ankle 3A - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus, toe splaying, kneeling
Foot & Ankle 3B - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus, toe splaying, kneeling / ST single leg reach
Foot & Ankle 3C - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus, toe splaying, kneeling / ST single leg reach airex
Foot & Ankle 4A - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus / ST tibialis raise, standing calf raise
Foot & Ankle 4B - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus, kneeling / ST tibialis raise, standing calf raise
Foot & Ankle 4C - SM calves, foot, tibialis, peroneals / MOB gastroc, soleus, kneeling / ST tibialis raise, standing calf raise, quarter squat airex

Foot, Ankle & Knee MOB

Foot, Ankle & Knee MOB 3 -
Foot, Ankle & Knee MOB 4 - SM calves, arch, quads, peroneals, tibialis / MOB active gastroc, soleus, toe splaying, kneeling / ST quarter squat, eccentric calf raises, tibialis raises

Hamstring Focused

Hamstring Focused 1A -
Hamstring Focused 2A - SM glutes, quads, hamstrings / marching, bird dog, bridge + march, sb curl / active hamstring stretch
Hamstring Focused 3A - SM glutes, quads, hamstrings / marching, bird dog, bridge + march, sb curl, RDL / active hamstring stretch
Hamstring Focused 4A -

Massage & Stretch

Massage & Stretch 1A - SM quads, lats, foot / MOB kneeling hip flexor, downward dog
Massage & Stretch 1B - SM quads, lats, foot / MOB kneeling hip flexor, side lying quad, downward dog
Massage & Stretch 1C - SM quads, lats, foot / MOB couch stretch, downward dog
Massage & Stretch 1D - SM quads, lats, foot / MOB couch stretch, downward dog, cobra pose
Massage & Stretch 1E - SM quads, lats, foot / MOB couch stretch, downward dog, cobra pose, kneeling to tall kneeling
Massage & Stretch 1F - SM quads, lats, chest, foot & calves / MOB couch stretch, chest stretch, downward dog, cobra pose, kneeling to tall kneeling
Massage & Stretch 2A - SM chest, lats, t-spine, rhomboids, traps / MOB T-Spine, SB chest or door, downward dog
Massage & Stretch 2B -
Massage & Stretch 3A - SM quads, glutes, lats, foot / MOB soleus, 90/90 hip, couch, downward dog
Massage & Stretch 3B - SM quads, glutes, lats, foot, calves / MOB soleus, 90/90 hip, couch, downward dog
Massage & Stretch 3C - SM quads, glutes, lats, foot, calves / MOB soleus, 90/90 hip into bretzzel, couch, downward dog
Massage & Stretch 4A - SM quads, glutes, hamstrings, arch, lat / MOB soleus, active hamstring, brettzel, couch, downward dog
Massage & Stretch 4B - SM quads, glutes, hamstrings, arch, lat / MOB soleus, active hamstring, brettzel, couch, cobra pose
Massage & Stretch 5A - SM TFL, quad & lateral quad, glutes / MOB brettzel, couch, adductor t-spine,
Massage & Stretch 6A - SM quads, glutes, hamstrings, chest, arch, lat / MOB soleus, active hamstring, brettzel, couch, chest, cobra pose.
Massage & Stretch 6B - SM quads, glutes, hamstrings, chest, arch, lat / MOB soleus, active hamstring, brettzel, couch, chest, cobra pose, downward dog.
Massage & Stretch 6C - SM quads, glutes, hamstrings, chest, arch, lat / MOB soleus, active hamstring, brettzel, couch, chest, adductor t-spine, cobra pose, downward dog.

McGill Big Three

McGill Big Three 1A - curl-up, side plank, bird dog
McGill Big Three 1B - curl-up, side plank, bird dog, bridge

Mobility

MOB 1
MOB 2
MOB 3A - SMR glutes, quads, TFL, ADD / crocodile breaths, t-spine, half kneeling, side lying quad stretch, active hamstring, downward dog, add to t-spine, 90/90, brettzel.
MOB 4
MOB 5 - SMR glutes, quads, TFL, lats / MOB T-spine rib grab, trunk rotation, side lying quad stretch, kneeling halo, hip flexor overhead, rolling with knee touch, 90/90 hip, brettzel

Movement Prep

MP 1A - walking, floor bridge, bird dog
MP 1B - walking, floor bridge, dead bug
MP 1C - walking, floor bridge, bird dog, dead bug
MP 2A - marching, floor bridge + marches, mini-band walks, dead bug, bird dog
MP 2B - marching, floor bridge + marches, mini-band walks, dead bug, bird dog, quarter squat
MP 2C - marching, floor bridge + marches, mini-band walks, dead bug, bird dog, quarter squat, adductor t-spine mob
MP 3A - marching, single leg bridge, mini-band walk, stand-ups, downward dog.
MP 3B - marching, single leg bridge, mini-band walk, dead bugs, bird dog, stand ups, downward dog.
MP 3C - marching major, single leg bridge, mini-band walk, dead bug, bird dog, stand-ups, downward dog.
MP 4A - marching 1 arm overhead & side, t-pushup
MP 4B -
MP 5A - marching 1 arm overhead, floor bridge with marches, mini band walk, t-spine, quarter squat, crawls
MP 5B - marching 1 arm overhead, elevated bridge, mini band walk, t-spine, stand-ups, crawls

Shoulders

Shoulder Corrective 1A - SM standing internal & external shoulder rotation + stretch
Shoulder Corrective 1B - SM standing internal & external rotations, cat cow, bird dog + stretch
Shoulder Corrective 1C - SM standing internal & elevated external rotation, bird dog + stretch
Shoulder Corrective 1D - SM elevated external rotation + stretch
Shoulder Corrective 2A - SM prone floor cobra & Y’s, internal & external rotation + stretch
Shoulder Corrective 2B - SM bird dog, prone elevated cobra & Y’s, internal & external rotation + stretch
Shoulder Corrective 2C - SM bird dog, standing cobra & Y’s, internal & external rotations + stretch
Shoulder Corrective 3A - SM bird dog, standing cobra & Y’s, elevated external shoulder rotation, internal + stretch
Shoulder Corrective 3B - SM elevated bird dog row, standing cobra & Y’s, elevated external shoulder rotation, internal + stretch
Shoulder Corrective 3C - SM dead bug progression, standing cobra & Y’s, elevated external shoulder rotation, internal + stretch
Shoulder Corrective 4A -

Single exercise workouts

Kneeling to Tall Kneeling Mobility

Trap Bar Deadlift

Trap Bar Deadlift 1A - elevated bird dog, elevated bridge, bear crawl, trap bar deadlift
Trap Bar Deadlift 2A - elevated bird dog, elevated bridge, t-pushup, trap bar deadlift
Trap Bar Deadlift 3A - dead bug progression, elevated bridge, core pushup, trap bar deadlift
Trap Bar Deadlift 3B - elevated bird dog, elevated bridge, t-pushup, trap bar deadlift, inverted pullup,
Trap Bar Deadlift 3C - elevated bird dog, elevated bridge, dead bug progressions, core pushups, trap bar deadlift, inverted pullup, side plank
Trap Bar Deadlift 4A - elevated bird dog, single leg squat, t-pushup, trap bar deadlift, inverted pullup
Trap Bar Deadlift 4B - elevated bird dog, single leg squat, t-pushup, trap bar deadlift, inverted pullup, battle ropes
Trap Bar Deadlift 5A - elevated bird dog, single leg squat, max pushup, trap bar deadlift, inverted pullup
Trap Bar Deadlift 5B - elevated bird dog, single leg squat, max pushup, trap bar deadlift, inverted pullup, battle ropes
Trap Bar Deadlift 5C - elevated bird dog, single leg squat, max pushup, trap bar deadlift, inverted pullup, hang
Trap Bar Deadlift 6A - elevated bridge, single leg squat, DB bench, trap bar deadlift, inverted pullup, jump rope
Trap Bar Deadlift 6B - elevated bridge, single leg squat, max pushup or progressions, trap bar deadlift, inverted pullup, jump rope

Turkish Get-up

Turkish Get-up 1A - bird dog, dead bug progression, adductor t-spine, TGU
Turkish Get-up 1B - elevated bird dog, dead bug progression, adductor t-spine, TGU
Turkish Get-up 2A -
Turkish Get-up 3A - elevated bird dog, dead bug progressions, t-pushup, TGU
Turkish Get-up 4A - elevated bird dog, elevated bridges, t-pushup, TGU, sit-up
Turkish Get-up 5A -