ADVANCED PROGRAM: 4 Days per Week

DAY 1: Workout A — Lower Body (Low Back/Posterior Chain Focus)

Dynamic Warm-up Exercise Repetitions
a Supine Drawing In 10 contractions
b Cat-Cow 20
c World’s Greatest Stretch 10 rotations (each side)
d Bird Dog 20 (each side)
e Fire Hydrant 25 (each side)
f Glute Bridge with Hip Band 20 repetitions + 10-second hold (top of last rep)
g Single Leg Romanian Deadlift—Body Weight 10 (each side)

Week 1 Week 2 Week 3 Week 4

Connective Tissue Endurance Plus
Exercise Hypertrophy Strength
Remodeling Energy Loading
Rest between sets (seconds) 60 90 120 30–60
1 Cable Pull Through 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
2 Bulgarian Split Squat 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
3 Dumbbell Romanian Deadlift (RDL)* 2 x 7, 5151 3 x 8–12, 3311 3 x 5–7, 3311 3 x 15, 1010
4 Cossack Squat (each side) 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
5 Single Leg Calf Raise from Block, Straight Knee 2 x 7, 5151 3 x 8–12, 3131 3 x 15, 3111 3 x 15, 1010

Active Isolated Stretching (AIS)

Cossack Squat: 2 sets of 10 repetitions, each side (2-second hold in stretched position)

* Weeks 1–2: use hip band variation (band anchored above knees).

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ADVANCED PROGRAM: 4 Days per Week (continued)
DAY 2: Workout B — Upper Body (Horizontal Focus)
Dynamic Warm-up Exercise Repetitions
a World’s Greatest Stretch 10 rotations (each side)
b Band Pass Through 15
c Thoracic Extension on Foam Roller 15
d Anchored Lat Stretch 10-10-10*
e Swimmer’s Stretch 15
f Pronation/Supination, Bent Elbow Variation 20 (each way)
g Band High Facepull 25

Week 1 Week 2 Week 3 Week 4

Connective Tissue Endurance Plus
Exercise Hypertrophy Strength
Remodeling Energy Loading
Rest between sets (seconds) 60 90 120 30–60
1 Suspension Trainer High Row with Straight Arm Eccentric** 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
2 Push-up Plus with Band 2 x 5–7, 5555 3 x 8–12, 1515 2 x 5–7, 5555 3 x 15, 1010
3 Incline Dumbbell High Row 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
4 Incline Dumbbell Fly Press 2 x 7, 5551 3 x 8–12, 3311 3 x 5–7, 3311 3 x 15, 1010
5 Alternating Dumbbell Curl with Supination 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010

Active Isolated Stretching (AIS)

Anchored Lat Stretch: 2 sets of 10 repetitions (2-second hold in stretched position)

DAY 3: Rest/Active Recovery

* 10-second gentle stretch, 10 stretch pulses, 10-second stretch hold

** Perform a high row, then straighten your arms and slowly lower back to the starting position.

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ADVANCED PROGRAM: 4 Days per Week (continued)
DAY 4: Workout C — Lower Body (Knee/Anterior Chain Focus)
Dynamic Warm-up Exercise Repetitions
a Supine Drawing In 10 contractions
b Cat-Cow 20
c World’s Greatest Stretch 10 rotations (each side)
d Bird Dog 20 (each side)
e Hinge to Squat 15
f Glute Bridge (with Isometric Groin Squeeze) 20 repetitions + 10-second hold (top of last rep)
g Ankle Glides 20

Week 1 Week 2 Week 3 Week 4

Connective Tissue Endurance Plus
Exercise Hypertrophy Strength
Remodeling Energy Loading
Rest between sets (seconds) 60 90 120 30–60
1 Box Stepdown 3 x 10, 3131 3 x 15, 3131 3 x 10, 3111 3 x 15, 1010
2 Spanish Squat 2 x 10, 5555 3 x 8–12, 3333 3 x 15, 1115 3 x 20, 1010
3 Swiss Ball Leg Curl 2 x 5–7, 5555 3 x 8–12, 3311 3 x 10, 3111 3 x 20, 1010
4 Dumbbell Goblet Squat 2 x 7, 5151 3 x 8–12, 3111 3 x 5–7, 3111 3 x 15, 1010
5 Single Leg Calf Raise from Block, Bent Knee 2 x 7, 5151 3 x 8–12, 3131 3 x 15, 3111 3 x 15, 1010

Active Isolated Stretching (AIS)

Pigeon Stretch: 2 sets of 10 repetitions, each side (2-second hold in stretched position)
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ADVANCED PROGRAM: 4 Days per Week (continued)
DAY 5: Workout D — Upper Body (Shoulder Stability Focus)
Dynamic Warm-up Exercise Repetitions
a Band Pass Through 15
b Thoracic Extension on Foam Roller 15
c Anchored Lat Stretch 10-10-10
d Swimmer’s Stretch 15
e Forearm Tendon Glides 25
f Band High Pull Apart with External Rotation 25
g Scapular Pull-up 15

Week 1 Week 2 Week 3 Week 4

Connective Tissue Endurance Plus
Exercise Hypertrophy Strength
Remodeling Energy Loading
Rest between sets (seconds) 60 90 120 30–60
1 Seated Cable High Facepull 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
2 Scapula Plane Dumbbell Raise 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
3 Single Arm Dumbbell Row, Strict Variation (Split Stance) 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
4 Bottoms-Up Kettlebell Press 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010
5 Reverse Grip Cable Pulldown 2 x 7, 5151 3 x 8–12, 3131 3 x 5–7, 3111 3 x 15, 1010

Active Isolated Stretching (AIS)

Scapular Pull-up: 2 sets of 10 repetitions (2-second hold in stretched position)

DAYS 6–7: Rest/Active Recovery