8-WEEK

STRENGTH +
CONDITIONING
PROGRAM

8-WEEK STRENGTH + CONDITIONING 1

8-Week
STRENGTH +
CONDITIONING
TABLE OF CONTENTS
WEEK 1 ..................... 3

WEEK 2 ..................... 32

WEEK 3 ..................... 61

WEEK 4 ..................... 92

WEEK 5 ..................... 12 3

WEEK 6 ..................... 15 4

WEEK 7 ..................... 18 4

WEEK 8 ..................... 2 15

WEEK 9 ..................... 246

W E E K 10 ..................... 264

8-WEEK STRENGTH + CONDITIONING 2

STRENGTH +
CONDITIONING
PROGRAM

WEEK 1
8-WEEK STRENGTH + CONDITIONING 3
Week one

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 4

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes
EXERCISE REPS

Squats 10 Reps

Reverse Lunge 5 Reps Per Leg

Push Ups 5 Reps

Prone Y Raises 10 Reps

WORK SET #1
Barbell Bench: 4x5 @ 80%, 90-120sec rest

WORK SET #2
Cable Close-Grip Lat Pull Down: 4x6

WORK SET #3
DB Chest Supported Row (ISO): 3x20sec
DB Chest Supported Row (Dynamic): 3x8

8-WEEK STRENGTH + CONDITIONING 5

 WORK SET #4
DB Lateral Raise: 3x8sec
DB Forward Raise: 3x8sec
DB Reverse Fly: 3x8, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 6

Week one

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 7

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes

EXERCISE REPS

Squats 10 Reps

Reverse Lunge 5 Reps Per Leg

Push Ups 5 Reps

Prone Y Raises 10 Reps

WORK SET #1
Double Kettlebell Bench Press (banded): 4x5 @ 80%, 90-
120sec rest

WORK SET #2
Band Close-Grip Lat Pull Down: 4x6

WORK SET #3
KB Chest Supported Row (ISO): 3x20sec
KB Chest Supported Row (Dynamic): 3x8

8-WEEK STRENGTH + CONDITIONING 8

 WORK SET #4
Band Lateral Raise: 3x8sec
Band Forward Raise: 3x8sec
Band Bent Over Reverse Fly: 3x8, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 9

Week one

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 10

 WORK SET #1
Barbell Deadlift: 5x5, 75%, 90sec rest

WORK SET #2
DB Split Squats: 3x6 each leg, 60sec rest

WORK SET #3
KB Goblet Squat: 3x12
Banded TKE’s: 3x10each leg, no rest

WORK SET #4
Glute Bridge: 3x20sec hold, add weight if needed
Deadbugs: 3x3each, no rest

8-WEEK STRENGTH + CONDITIONING 11

 WORK SET #5
Banded Seated Leg Curls: 3x20
Pallof Press: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 12

Week one

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 13

 WORK SET #1
Double Kettlebell Deadlift (banded): 5x5, 75%, 90sec rest

WORK SET #2
KB Split Squats: 3x6 each leg, 60sec rest

WORK SET #3
KB Goblet Squat: 3x12
Banded TKE’s: 3x10each leg, no rest

WORK SET #4
Glute Bridge: 3x20sec hold, add weight if needed
Deadbugs: 3x3each, no rest

8-WEEK STRENGTH + CONDITIONING 14

 WORK SET #5
Banded Seated Leg Curls: 3x20
Pallof Press: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 15

Week one

DAY 3
RECOVERY/MOBILITY

Joint Mobility: 1 Set

EXERCISE REPS

Tea Cups x 30 seconds

Arm Screws x 30 seconds

Lateral Reaches x 30 seconds

Big Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WORK SET 1:
4 sets, rest 30 seconds in between sets

Childs Pose to Mountain Climber with Reach x 1 minute

Standing Spine Roll x 1 minute
Arm Screws x 1 minute

8-WEEK STRENGTH + CONDITIONING 16

 WORK SET 2:
4 sets, rest 30 seconds in between sets

Alternating Front Step x 1 minute

Floor Scorpion to Spine Wave x 1 minute
Lateral Ape Reach x 1 minute

WORK SET 3:
4 sets, rest 30 seconds in between sets

Beast Reachx 1 minute

Ape Reaches x 1 minute
Alternating Crab Reach x 1 minute

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Alternating Shoulder Drop x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 17

Week one

DAY 4 ( GYM )
REPETITIVE EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 18

 WORK SET #1
Kettlebell Swing: 20sec work/40sec rest, 8 minutes

WORK SET #2
DB Incline Bench Press: 4x12, heavy, but leave 1-2 reps
in the tank
Band Pull Apart: 4x12, 60sec rest

WORK SET #3
Cable Close-Grip Row: 4x6
Push Ups: 4xMax Reps, 60-90sec rest

WORK SET #4
Pull Ups: 5x3, 60 sec rest, add assistance or weight if needed

8-WEEK STRENGTH + CONDITIONING 19

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 20

Week one

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 21

 WORK SET #1
Kettlebell Swing: 20sec work/40sec rest, 8 minutes

WORK SET #2
Double Kettlebell Incline Bench Press (banded): 4x12,
heavy, but leave 1-2 reps in the tank
Band Pull Apart: 4x12, 60sec rest

WORK SET #3
Band Close-Grip Row: 4x6
Push Ups: 4xMax Reps, 60-90sec rest

WORK SET #4
Pull Ups: 5x3, 60 sec rest, add assistance or weight if needed

8-WEEK STRENGTH + CONDITIONING 22

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x20, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 23

Week one

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 24

 WORK SET #1
Barbell Back Squats: 5x5 @ 75%, 2 min Rest

WORK SET #2
Barbell RDL: 4x6, 4sec eccentric, 90sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded Goodmornings: 3x10
Hollow Holds: 3x20seconds, no rest

WORK SET #4
Banded Standing Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 25

Week one

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 26

 WORK SET #1
Double Kettlebell Front Squats (banded): 5x5 @ 75%, 2
min Rest

WORK SET #2
Double Kettlebell RDL (banded): 4x6, 4sec eccentric,
90sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded Goodmornings: 3x10
Hollow Holds: 3x20seconds, no rest

WORK SET #4
Banded Standing Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 27

Week one
DAY 6
RECOVERY / MOBILITY

Joint Mobility
EXERCISE REPS

Big Hip Circles x 5 to 10 each direction

Lateral Reaches x 5 to 10 each direction

Back Stroke and Front Stroke x 5 to 10 each direction

Global Neck Stretch x 5 to 10 each direction

Knee Circles x 5 to 10 each direction

Ankle Rolls x 5 to 10 each direction

WORK SET 1:
3 sets, rest 60 seconds in between sets

EXERCISE REPS

Child’s Pose to Mountain Climber x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Floor Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 28

 WORK SET 1:
3 sets, rest 60 seconds in between sets

EXERCISE REPS

Child’s Pose to Mountain Climber x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Floor Scorpion x 60 seconds

WORK SET 2:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Floor Scorpion to Upward

Dog Press x 60 seconds

WORK SET 3:
3 sets, rest 30 seconds inbetween sets

EXERCISE REPS

Side Kick Throughs x 60 seconds

Alternating Crab Reach x 60 seconds

8-WEEK STRENGTH + CONDITIONING 29

 WORK SET4:
3 sets, rest 30 seconds inbetween sets

EXERCISE REPS

Alternating Pigeon x 60 seconds

Ape Reach x 60 seconds

Decompression:
Perform 1 set of every exercise back to back

EXERCISE REPS

Twisting Angle Chid’s Pose x 1 minute each side

Alternating Arm Thread x 1 minute each side

Alternting Floor Pigeon x 1 minute each side

Shinbox Switch with Twist x 1 minute each side

Standing Spine Roll x 1 minute each side

8-WEEK STRENGTH + CONDITIONING 30

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 2
Week two

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 33

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes, beat last week
EXERCISE REPS

Squats 10 Reps

Reverse Lunge 5 Reps Per Leg

Push Ups 5 Reps

Prone Y Raises 10 Reps

WORK SET #1
Barbell Bench: 5x5 @ 80-85%, 90-120sec rest

WORK SET #2
Cable Close-Grip Lat Pull Down: 4x6

WORK SET #3
DB Chest Supported Row (ISO): 3x25sec
DB Chest Supported Row (Dynamic): 3x12

8-WEEK STRENGTH + CONDITIONING 34

 WORK SET #4
DB Lateral Raise: 3x10
DB Forward Raise: 3x10
DB Reverse Fly: 3x10, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 35

Week two

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 36

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes, beat last week
EXERCISE REPS

Squats 10 Reps

Reverse Lunge 5 Reps Per Leg

Push Ups 5 Reps

Prone Y Raises 10 Reps

WORK SET #1
Double Kettlebell Bench Press (banded): 5x5 @ 80-85%,
90-120sec rest

WORK SET #2
Band Close-Grip Lat Pull Down: 4x6

WORK SET #3
KB Chest Supported Row (ISO): 3x25sec
KB Chest Supported Row (Dynamic): 3x12

8-WEEK STRENGTH + CONDITIONING 37

 WORK SET #4
Band Lateral Raise: 3x10
Band Forward Raise: 3x10
Band Bent Over Reverse Fly: 3x10, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 38

Week two

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 39

 WORK SET #1
Barbell Deadlift: 5x5, 75-80%, 90sec rest

WORK SET #2
DB Split Squats: 3x6 each leg, 60sec rest

WORK SET #3
KB Goblet Squat: 4x12
Banded TKE’s: 4x10each leg, no rest

WORK SET #4
Glute Bridge: 3x30sec hold, add weight if needed
Deadbugs: 3x3each, no rest

8-WEEK STRENGTH + CONDITIONING 40

 WORK SET #5
Banded Seated Leg Curls: 3x25
Pallof Press: 3x12 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 41

Week two

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 42

 WORK SET #1
Double Kettlebell Deficit Deadlift (banded): 5x5, 75-80%,
90sec rest

WORK SET #2
KB Split Squats: 3x6 each leg, 60sec rest

WORK SET #3
KB Goblet Squat: 4x12
Banded TKE’s: 4x10each leg, no rest

WORK SET #4
Glute Bridge: 3x30sec hold, add weight if needed
Deadbugs: 3x3each, no rest

8-WEEK STRENGTH + CONDITIONING 43

 WORK SET #5
Banded Seated Leg Curls: 3x25
Pallof Press: 3x12 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 44

Week two

DAY 3
RECOVERY/MOBILITY
Joint Mobility: 1 Set
EXERCISE REPS

Global Neck Stretch x 30 seconds

Arm Screws x 30 seconds

Back Stroke and Front Stroke x 30 seconds

Pelvic Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WARM UP SE T:
3 sets, rest 1 minute in between sets

Ape Reaches x 60 seconds

Alternating Crab Reach Tap x 30 seconds
Spine Roll x 1 minute

WORK SET 1:
4 sets, rest 1 minute in between sets

Alternating Beast to Crab Underswitch Tap x 30 seconds

Kneeling Spine Wave x 60 seconds

8-WEEK STRENGTH + CONDITIONING 45

 WORK SET 2:
4 sets, rest 1 minute in between sets

Beast Underswitch to Crab Reach x 30 seconds

Periscope Hold x 30 seconds
Beast Wave x 60 seconds

WORK SET 3:
4 sets, rest 1 minute in between sets

Side Kick Throughs x 60 seconds

Alternating Pigeon x 60 seconds

WORK SET 4:
6 sets, rest 30 seconds in between sets

Kneeling Spine Wave to Mountain Climber x 60 seconds

Decompression:
1 set

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 46

Week two

DAY 4 ( GYM )
REPETITIVE EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 47

 WORK SET #1
Bike, Ski Erg, or Row: 20sec work/40sec rest, 10 minutes

WORK SET #2
DB Incline Bench Press: 5x8, heavy, but leave 1-2 reps
in the tank
Band Pull Apart: 3x12 (only during first 3 sets), 60sec rest

WORK SET #3
Cable Close-Grip Row: 4x8
Push Ups: 4xMax Reps, 60-90sec rest

WORK SET #4
Pull Ups: 5x3, 60 sec rest, add assistance or weight if needed

8-WEEK STRENGTH + CONDITIONING 48

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x25
Banded Overhead Tricep Extensions: 3x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 49

Week two

DAY 4 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 50

 WORK SET #1
Kettlebell Swing: 20sec work/40sec rest, 10 minutes

WORK SET #2
Double Kettlebell Incline Bench Press (banded): 5x8,
heavy, but leave 1-2 reps in the tank
Band Pull Apart: 3x12 (only during first 3 sets), 60sec rest

WORK SET #3
Band Close-Grip Row: 4x8
Push Ups: 4xMax Reps, 60-90sec rest

WORK SET #4
Pull Ups: 5x3, 60 sec rest, add assistance or weight if needed

8-WEEK STRENGTH + CONDITIONING 51

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x25
Banded Overhead Tricep Extensions: 3x25, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 52

Week two

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 53

 WORK SET #1
Barbell Back Squats: 5x5 @ 75%, 2 min Rest

WORK SET #2
Barbell RDL: 4x6, 4sec eccentric, 90sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded Goodmornings: 3x12
Hollow Holds: 3x30seconds, no rest

WORK SET #4
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 54

Week two

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 55

 WORK SET #1
Double Kettlebell Front Squats (banded): 5x5 @ 75%, 2
min Rest

WORK SET #2
Double Kettlebell RDL (banded): 4x6, 4sec eccentric,
90sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded Goodmornings: 3x12
Hollow Holds: 3x30seconds, no rest

WORK SET #4
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 56

Week two
DAY 6
RECOVERY / MOBILITY

Joint Mobility:
Perform 1 round of every exercise back to back
EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WORK SET 1:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Floor Pigeon x 60 seconds

Loaded Beast Reach x 60 seconds

Alternating Arm Thread x 60 seconds

8-WEEK STRENGTH + CONDITIONING 57

 WORK SET 2:
3 Sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Periscope Hold x 60 seconds

Standing Spine Roll x 60 seconds

WORK SET 3:
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Ape to Side Kick Through x 60 seconds

L-Sit to Table Top x 60 seconds

Alternating Shoulder Drop x 60 seconds

FINISHER:
4 sets, rest 60 seconds in between sets

EXERCISE REPS

Loaded Beast to Lateral Ape x 60 seconds

8-WEEK STRENGTH + CONDITIONING 58

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Kneeling Spine Wave x 1 minute

Mountain Climber to Hip Flexor Stretch x 1 minute

Frog Stretch x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

8-WEEK STRENGTH + CONDITIONING 59

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 3
Week three

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 62

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes
EXERCISE REPS

Squat Jumps 10 Reps

Seal Jacks 10 Reps

Split Squat Jump 5 Reps Per Leg

Scap Push Ups 10 Reps

WORK SET #1
Barbell Floor Press: 5x5 @ 75-80%, 2min Rest

WORK SET #2
DB Alternating Bench Press: 4x6each arm, 90sec rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x8
DB Bent-Over Row, Hand & Knee Supported: 3x8 each,
60sec rest

8-WEEK STRENGTH + CONDITIONING 63

 WORK SET #4
Banded Lateral Raise: 3x10
Banded Forward Raise: 3x10
Banded Upright Reverse Fly: 3x10, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 64

Week three

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 65

 Bodyweight Capacity Circuit:
As many rounds as possible in 6 minutes
EXERCISE REPS

Squat Jumps 10 Reps

Seal Jacks 10 Reps

Split Squat Jumps 5 Reps Per Leg

Scap Push Ups 10 Reps

WORK SET #1
Double Kettlebell Floor Press (banded): 5x5 @ 75-80%,
2min Rest

WORK SET #2
KB Alternating Bench Press: 4x6each arm, 90sec rest

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x8
KB Bent-Over Row, Hand & Knee Supported: 3x8 each,
60sec rest

8-WEEK STRENGTH + CONDITIONING 66

 WORK SET #4
Banded Lateral Raise: 3x10
Banded Forward Raise: 3x10
Banded Upright Reverse Fly: 3x10, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 67

Week three

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 68

 WORK SET #1
Barbell Deficit (2-plates) Deadlift: 4x6, 45-55%, 2min rest

WORK SET #2
Barbell Front Squat, 1 1/2 Rep Style: 4x8, 60-90sec rest

WORK SET #3
Bulgarian Split Squats: 4x6 each leg, 90sec rest

WORK SET #4
Banded Seated Abduction: 3x20
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x 20sec, no rest

8-WEEK STRENGTH + CONDITIONING 69

 WORK SET #5
Banded Seated Single Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 70

Week three

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 71

 WORK SET #1
Double Kettlebell Deficit Deadlift (banded): 4x6, 45-55%,
2min rest

WORK SET #2
Double Kettlebell Front Squat, 1 1/2 Rep Style: 4x8, 60-
90sec rest

WORK SET #3
KB Bulgarian Split Squats: 4x6 each leg, 90sec rest

WORK SET #4
Banded Seated Abduction: 3x20
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x 20sec, no rest

8-WEEK STRENGTH + CONDITIONING 72

 WORK SET #5
Banded Seated Single Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x8 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 73

Week three

DAY 3
RECOVERY/MOBILITY
Joint Mobility: 1 Set
EXERCISE REPS

Lateral Reaches x 10 Each Direction

Cuban Lifts x 10 Each Direction

Pelvic Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WARM UP SE T:
3 sets, rest 30 seconds in between sets

Lateral Ape x 1 minute

Alternating Squat to Crab Reach x 30 seconds
Glute Bridge to Sit Up x 30 seconds

WORK SET 1:
3 sets, rest 1 minute in between sets
Child’s Pose to Mountain Climber x 1 minute
Alternating Shoulder Drop x 30 seconds
Ape Reaches x 30 seconds

8-WEEK STRENGTH + CONDITIONING 74

 WORK SET 2:
3 sets, rest 1 minute in between sets

Kneeling Spine Wave to Mountain Climber x 1 minute

Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets

Alternating Front Step Throughs x 30 seconds

Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets

Alternating Front Kick Through x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 75

Week three

DAY 4 ( GYM )
REPETITIVE EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Neck Circles x 10 each direction

Arm Screws x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x 10 reps each direction

Band Pull Aparts x 20 reps

Band Face Pull (Chest Level) x 20 reps

Band Pull Down x 20 reps

8-WEEK STRENGTH + CONDITIONING 76

 RUNNING DRILLS
2 sets, minimal rest in between sets

A Skip: 20 yards

B Skip: 20 yards

Tin Man Skip: 20 yards

Traveling High Knees: 20 yards

Butt Kicks: 20 yards

Lateral Shuffle: 10 yards each side

WORK SET 1:
Tempo Runs: x 8 Sprints at about 70-80% pace for
60 yards or 8-10seconds of work.

WORK SET 2:
DB Incline 1 1/2 Rep Bench Press: 4x8
Diagonal Band Pull Apart: 4x6 each way, 60-90 sec rest

8-WEEK STRENGTH + CONDITIONING 77

 WORK SET 3:
Cable Supinated Grip Row: 4x8
MB Push Ups: 3x Max Reps (only the first 3 sets), 90-120sec rest

WORK SET 4:
Neutral Grip Pull Ups: 4x3, add assistance or weight if needed
Banded Face Pulls: 4x8, 60sec Rest

WORK SET 5:
Steel Club Single Arm 360: 3x6 each arm

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH + CONDITIONING 78

Week three

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Neck Circles x 10 each direction

Arm Screws x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x 10 reps each direction

Band Pull Aparts x 20 reps

Band Face Pull (Chest Level) x 20 reps

Band Pull Down x 20 reps

8-WEEK STRENGTH + CONDITIONING 79

 RUNNING DRILLS
2 sets, minimal rest in between sets

A Skip: 20 yards

B Skip: 20 yards

Tin Man Skip: 20 yards

Traveling High Knees: 20 yards

Butt Kicks: 20 yards

Lateral Shuffle: 10 yards each side

WORK SET 1:
Tempo Runs: x 8 Sprints at about 70-80% pace for
60 yards or 8-10seconds of work.

WORK SET 2:
KB Incline 1 1/2 Rep Bench Press: 4x8
Diagonal Band Pull Apart: 4x6 each way, 60-90 sec rest

8-WEEK STRENGTH + CONDITIONING 80

 WORK SET 3:
Band Supinated Grip Row: 4x8
KB Close Grip Push Ups: 3x Max Reps (only the first 3 sets), 90-120sec rest

WORK SET 4:
Neutral Grip Pull Ups: 4x3, add assistance or weight if needed
Banded Face Pulls: 4x8, 60sec Rest

WORK SET 5:
Steel Club Single Arm 360: 3x6 each arm

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH + CONDITIONING 81

Week three

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x 10 each direction

Arm Screws x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x 20 reps

Hip Circle Wing (Left Side) x 20 reps

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Lateral Steps Right Side x 10 reps

Lateral Steps Left Side x 10 reps

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK STRENGTH + CONDITIONING 82

 WORK SET #1
Box Jumps: 5x5

WORK SET #2
Barbell Front Squats: 5x3 @ 55-65% of Back Squat, 2min
rest

WORK SET #3
Barbell RDL: 3x4, 2sec isometric, 90sec rest

WORK SET #4
Barbell Goodmornings: 3x8

Banded Spanish Squats: 3x12

WORK SET #5
Accordian Sit Ups: 3x10, no rest

8-WEEK STRENGTH + CONDITIONING 83

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x8 each leg

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH + CONDITIONING 84

Week Three

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 85

 WORK SET #1
Squat Hold Jumps: 5x5

WORK SET #2
Double Kettlebell Front Squats (banded): 5x3, 2min rest

WORK SET #3
Double Kettlebell RDL (banded): 3x4, 2sec isometric,
90sec rest

WORK SET #4
Kettlebell Goodmornings: 3x8

Banded Spanish Squats: 3x12

WORK SET #5
Accordian Sit Ups: 3x10, no rest

8-WEEK STRENGTH + CONDITIONING 86

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x8 each leg

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH + CONDITIONING 87

Week three
DAY 6
RECOVERY / MOBILITY

Joint Mobility:
Perform 1 round of every exercise back to back
EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Crab Reach x 60 seconds

Tai Chi Lunge Twist x 60 seconds

Straight Arm Side Plank Hold x 30 seconds each side

8-WEEK STRENGTH + CONDITIONING 88

 WORK SET 1:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Loaded Beast to Lateral Ape x 60 seconds

Alternating Pigeon x 60 seconds

WORK SET 2:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Standing Spine Roll to Ape Reach x 60 seconds

Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Twisting Shoulder Bridge x 60 seconds

Alternating Scorpion x 60 seconds

WORK SET 4:
6 sets, rest 20 seconds rest in between sets

EXERCISE REPS

Lateral Ape Reach to Crawl x 40 seconds

8-WEEK STRENGTH + CONDITIONING 89

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 90

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 4
Week four

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 93

 Bodyweight Capacity Circuit:
Bodyweight Capacity Circuit: As many rounds as possible in 6 minutes

EXERCISE REPS

Squat Jumps 10 Reps

Seal Jacks 10 Reps

Split Squat Jump 5 Reps Per Leg

Scap Push Ups 10 Reps

WORK SET #1
Barbell Floor Press: 5x5 @ 75-80%, 2min Rest

WORK SET #2
DB Alternating Bench Press: 4x4each arm, 90sec rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x12
DB Bent-Over Row, Hand & Knee Supported: 3x8 each,
60sec rest

8-WEEK STRENGTH + CONDITIONING 94

 WORK SET #4
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12

Banded Upright Reverse Fly: 3x12, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 95

Week four

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH + CONDITIONING 96

 Bodyweight Capacity Circuit:
Bodyweight Capacity Circuit: As many rounds as possible in 6 minutes

EXERCISE REPS

Squat Jumps 10 Reps

Seal Jacks 10 Reps

Split Squat Jump 5 Reps Per Leg

Scap Push Ups 10 Reps

WORK SET #1
Double Kettlebell Floor Press (banded): 5x5 @ 75-80%, 2min rest

WORK SET #2
KB Alternating Bench Press: 4x4 each arm, 90 sec rest

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x12

KB Bent-Over Row, Hand & Knee Supported: 3x6 each, 60 sec rest

8-WEEK STRENGTH + CONDITIONING 97

 WORK SET #4
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12
Banded Upright Reverse Fly: 3x12, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 98

Week four

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 99

 WORK SET #1
Barbell Deficit (2-plates) Deadlift: 4x6, 50-60%, 2min rest

WORK SET #2
Barbell Front Squat, 1 1/2 Rep Style: 4x6, go up in
weight from last week, 60-90sec rest

WORK SET #3
Bulgarian Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Banded Seated Abduction: 3x25
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x30sec, no rest

8-WEEK STRENGTH + CONDITIONING 100

 WORK SET #5
Banded Seated Single Leg Leg Curls: 3x25each leg
Half-Kneeling Pallof Press: 3x10 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 101

Week Four

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility A
EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH + CONDITIONING 102

 WORK SET #1
Double Kettlebell Deficit Deadlift (banded): 4x6, 50-60%,
2min rest

WORK SET #2
Double Kettlebell Front Squat, 1 1/2 Rep Style: 4x6, go
up in weight from last week, 60-90sec rest

WORK SET #3
KB Bulgarian Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Banded Seated Abduction: 3x25
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x 20sec, no rest

8-WEEK STRENGTH + CONDITIONING 103

 WORK SET #5
Banded Seated Single Leg Leg Curls: 3x25each leg
Half-Kneeling Pallof Press: 3x10 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 104

Week four

DAY 3
RECOVERY/MOBILITY
Joint Mobility: 1 Set
EXERCISE REPS

Tea Cups x 30 seconds

Arm Screws x 30 seconds

Lateral Reaches x 30 seconds

Big Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WORK SET 1:
4 sets, rest 30 seconds in between sets
Child’s Pose to Mountain Climber with Reach x 1 minute
Standing Spine Roll x 1 minute
Arm Screws x 1 minute

WORK SET 2:
4 sets, rest 30 seconds in between sets
Alternating Front Step x 1 minute
Floor Scorpion to Spine Wave x 1 minute
Lateral Ape Reach x 1 minute

8-WEEK STRENGTH + CONDITIONING 105

 WORK SET 3:
4 sets, rest 30 seconds in between sets
Beast Reach x 1 minute
Ape Reaches x 1 minute
Alternating Crab Reach x 1 minute

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Alternating Shoulder Drop x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 106

Week Four

DAY 4 ( GYM )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 107

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40
yards or 6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
DB Floor Press: 4x6, heavy, but leave 1-2 reps in the tank

Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #3
Cable Single Arm Row: 4x8 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 108

 WORK SET #4
Steel Mace 360: 3x8each side

Banded Y Press: 4x5, 60-90sec Rest

WORK SET #5
DB Zottman Curl: 3x8

DB Supinated Grip Skull Crushers: 3x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 109

Week Four

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 110

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40
yards or 6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
Double Kettlebell Floor Press (banded) 4x6, heavy, but
leave 1-2 reps in the tank
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #3
Band Single Arm Row: 4x8 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 111

 WORK SET #4
Steel Mace 360: 3x8each side

Banded Y Press: 4x5, 60-90sec Rest

WORK SET #5
Band Zottman Curl: 3x8

Band Supinated Grip Skull Crushers: 3x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 112

Week four

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 113

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squat From Pins: 4x3 @ 85-90% of Back
Squat, 2-3min rest

WORK SET #3
Barbell RDL: 4x6, 90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, 60sec rest

WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x8, no rest

8-WEEK STRENGTH + CONDITIONING 114

 Lower Body Decompression A
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 115

Week four

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 116

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Double Kettlebell 1/2 Squats with 3 sec Isometric
(banded): 4x3, 2-3min rest

WORK SET #3
Double Kettlebell RDL (banded): 4x6, 90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, 60sec rest

8-WEEK STRENGTH + CONDITIONING 117

 WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x8, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH + CONDITIONING 118

Week Four
DAY 6
RECOVERY / MOBILITY

Joint Mobility:
EXERCISE REPS

Big Hip Circles x 5 to 10 each direction

Lateral Reaches x 5 to 10 each direction

Back Stroke and Front Stroke x 5 to 10 each direction

Global Neck Stretch x 5 to 10 each direction

Knee Circles x 5 to 10 each direction

Ankle Rolls x 5 to 10 each direction

WORK SET 1:
3 sets, rest 60 seconds in between sets

EXERCISE REPS

Child’s Pose to Mountain Climber x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Floor Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 119

 WORK SET 2:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Floor Scorpion to Upward x 60 seconds
Dog Press

WORK SET 3:
3 sets, rest 30 seconds inbetween sets

EXERCISE REPS

Side Kick Throughs x 60 seconds

Alternating Crab Reach x 60 seconds

WORK SET 4:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Pigeon x 60 seconds

Ape Reach x 60 seconds

8-WEEK STRENGTH + CONDITIONING 120

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Twisting Angle Chid’s Pose x 1 minute

Alternating Arm Thread x 1 minute

Alternting Floor Pigeon x 1 minute

Shinbox Switch with Twist x 1 minute

Standing Spine Roll x 1 minute

8-WEEK STRENGTH + CONDITIONING 121

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 5
Week FIVe

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 124

 WORK SET #1
Plate Push: 10-15 yards down and back, 8 sets, 45 second rest.
You can also substitute these for sled pushes if one is available

WORK SET #2
Barbell Bench Press From Pins: 5x3 @ 85-90%, 2min Rest

WORK SET #3
DB Bench Press: 3x15, 90sec rest

Cable Single Arm Lat Pull Down: 4x8each arm

Barbell Pendlay Row: 4x6

WORK SET #4
DB ISO-Dynamic Lateral Raise: 3x6each arm

Plate Forward Raise: 3x10

Prone Dead-stop Reverse Fly: 3x8, no rest

8-WEEK STRENGTH + CONDITIONING 125

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 126

Week FIVe

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 127

 WORK SET #1
Loaded Beast to Clean and Squat : x 3 to 5 reps, 8 sets, 45
second rest.

WORK SET #2
Double Kettlebell 1/2 KB Bench Press w/ 3sec isometric
(Banded): 5x3 @ 85-90%, 2min Rest

WORK SET #3
KB Bench Press: 3x15, 90sec rest
Band Single Arm Lat Pull Down: 4x8each arm
Double Kettlebell Dead Stop Row: 4x6

WORK SET #4
Band ISO-Dynamic Lateral Raise: 3x6each arm

Kettlebell Forward Raise: 3x10

Band Bent Over Reverse Fly: 3x8, no rest

8-WEEK STRENGTH + CONDITIONING 128

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 129

Week fIVe

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 130

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Push Up into Sprint: 10-15 yards, 4 Reps around 90%, 90sec rest

WORK SET #2
Barbell Deadlift from Pins: 4x3, 85-90%, 2min rest

WORK SET #3
FFE Split Squats: 4x6 each leg, 90sec rest

8-WEEK STRENGTH + CONDITIONING 131

 WORK SET #4
Side-lying Straight Leg Raise: 3x8each side
Bulgarian Split Squats (3/4 pump reps): 3x12 each

Banded Deadbugs: 3x6each leg, no rest

WORK SET #5
Heels Elevated Hip Thrusts: 3x8
Banded ISO-Dynamic Seated Leg Curls: 3x10each leg

Staggered Stance Pallof Press: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 132

Week FIVe

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 133

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Push Up into Sprint: 10-15 yards, 4 Reps around 90%, 90sec rest

WORK SET #2
Elevated Double Kettlebell Suitcase Deadlift (Banded):
4x3, 85-90%, 2min rest

WORK SET #3
KB FFE Split Squats: 4x6 each leg, 90sec rest

8-WEEK STRENGTH + CONDITIONING 134

 WORK SET #4
Side-lying Straight Leg Raise: 3x8each side
Bulgarian Split Squats (3/4 pump reps): 3x12 each

Banded Deadbugs: 3x6each leg, no rest

WORK SET #5
Heels Elevated Hip Thrusts: 3x8
Banded ISO-Dynamic Seated Leg Curls: 3x10each leg

Staggered Stance Pallof Press: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 135

Week FIVe

DAY 3
RECOVERY/MOBILITY
Joint Mobility: 1 Set
EXERCISE REPS

Global Neck Stretch x 30 seconds

Arm Screws x 30 seconds

Back Stroke and Front Stroke x 30 seconds

Pelvic Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WARM UP SE T:
3 sets, rest 1 minute in between sets
Ape Reaches x 1 minute
Alternating Crab Reach Tapx 30 seconds
Spine Roll x 1 minute

WORK SET 1:
4 sets, rest 1 minute in between sets
Alternating Beast to Crab Underswitch Tap x 30 seconds
Kneeling Spine Wave x 1 minute

8-WEEK STRENGTH + CONDITIONING 136

 WORK SET 2:
4 sets, rest 1 minute in between sets
Beast Underswitch to Crab Reach x 30 seconds
Periscope Hold x 30 seconds
Beast Wave x 1 minute

WORK SET 3:
4 sets, rest 1 minute in between sets
Side Kick Throughs x 60 seconds
Alternating Pigeon x 30 seconds
Beast Wave x 60 seconds

WORK SET 4:
6 sets, rest 30 seconds in between sets
Kneeling Spine Wave to Mountain Climber x 60 seconds

Decompression:
1 set

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 137

Week FIVe

DAY 4 ( GYM )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 138

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40 yards or
6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
DB Floor Press: 4x6, heavy, but leave 1-2 reps in the tank

Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #3
Cable Single Arm Row: 4x8 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 139

 WORK SET #2
Steel Mace: 3x8each side

Banded Y Press: 4x5, 60-90sec Rest

WORK SET #3
DB Zottman Curl: 3x8

DB Supinated Grip Skull Crushers: 3x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 140

Week FIVe

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 141

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40 yards or
6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
Double Kettlebell Floor Press (banded): 4x6, heavy, but
leave 1-2 reps in the tank
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #3
Band Single Arm Row: 4x8 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 142

 WORK SET #2
Steel Mace 360: 3x8each side

Banded Y Press: 4x5, 60-90sec Rest

WORK SET #3
Band Zottman Curl: 3x8

Band Supinated Grip Skull Crushers: 3x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 143

Week FIVe

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 144

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squat From Pins: 4x3 @ 85-90% of Back
Squat, 2-3min rest

WORK SET #3
Barbell RDL: 4x6, 90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, 60sec rest

WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x8, no rest

8-WEEK STRENGTH + CONDITIONING 145

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 146

Week FIVe

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 147

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Double Kettlebell 1/2 Squats with 3 sec Isometric
(banded): 4x3, 2-3min rest

WORK SET #3
Double Kettlebell RDL (banded): 4x6, 90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, 60sec rest

WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x8, no rest

8-WEEK STRENGTH + CONDITIONING 148

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 149

Week FIVe
DAY 6
RECOVERY / MOBILITY

Joint Mobility:
Perform 1 round of every exercise back to back

EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WORK SET 1:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Floor Pigeon x 60 seconds

Loaded Beast Reach x 60 seconds

Alternating Arm Thread x 60 seconds

8-WEEK STRENGTH + CONDITIONING 150

 WORK SET 2:
3 Sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Periscope Hold x 60 seconds

Standing Spine Roll x 60 seconds

WORK SET 3:
3 Sets, rest 30 seconds in between sets

EXERCISE REPS

Ape to Side Kick Through x 60 seconds

L-Sit to Table Top x 60 seconds

Alternating Shoulder x 60 seconds

FINISHER:
4 sets, rest 60 seconds in between sets

EXERCISE REPS

Loaded Beast to Lateral Ape x 60 seconds

8-WEEK STRENGTH + CONDITIONING 151

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Kneeling Spine Wave x 1 minute

Mountain Climber to Hip Flexor Stretch x 1 minute

Frog Stretch x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

8-WEEK STRENGTH + CONDITIONING 152

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 6
Week six

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 155

 WORK SET #1
Plate Push: 10-15 yards down and back, 10 sets, 45 second rest.
You can also substitute these for sled pushes if one is available

WORK SET #2
Barbell Bench Press From Pins: 5x3 @ 90-95%, 2min Rest

WORK SET #3
DB Bench Press: 3x15, 90sec rest, go heavier than last week
Cable Single Arm Lat Pull Down: 4x6 each arm
Barbell Pendlay Row: 4x4

WORK SET #4
DB ISO-Dynamic Lateral Raise: 3x6each arm

Plate Forward Raise: 3x12

Prone Dead-stop Reverse Fly: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 156

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 157

Week six

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 158

 WORK SET #1
Loaded Beast to Clean and Squat: x 3 to 5 reps, 10 sets, 45
second rest

WORK SET #2
Double Kettlebell 1/2 KB Bench Press w/ 3sec isometric
(Banded): 5x3 @ 90-95%, 2min Rest

WORK SET #3
KB Bench Press: 3x15, 90sec rest, go heavier than last week
Band Single Arm Lat Pull Down: 4x4 each arm

Double Kettlebell Dead Stop Row: 4x4

WORK SET #4
Band ISO-Dynamic Lateral Raise: 3x6each arm
Kettlebell Forward Raise: 3x12
Band Bent Over Reverse Fly: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 159

Week six

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 160

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Push Up into Sprint: 10-15 yards, 5 Reps around 90%, 90sec rest

WORK SET #2
Barbell Deadlift from Pins: 4x3, 90-95%, 2min rest

WORK SET #3
FFE Split Squats: 4x4 each leg, 90sec rest

8-WEEK STRENGTH + CONDITIONING 161

 WORK SET #4
Side-lying Straight Leg Raise: 3x10each side
Bulgarian Split Squats (3/4 pump reps): 3x15 each

Banded Deadbugs: 3x6each leg, no rest

WORK SET #5
Heels Elevated Hip Thrusts: 3x12
Banded ISO-Dynamic Seated Leg Curls: 3x12each leg

Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 162

Week six

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 163

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Push Up into Sprint: 10-15 yards, 5 Reps around 90%, 90sec rest

WORK SET #2
Elevated Double Kettlebell Suitcase Deadlift (banded): 4x3,
90-95%, 2min rest

WORK SET #3
KB FFE Split Squats: 4x4 each leg, 90sec rest

8-WEEK STRENGTH + CONDITIONING 164

 WORK SET #4
Side-lying Straight Leg Raise:3x10each side
Bulgarian Split Squats (3/4 pump reps): 3x15 each

Banded Deadbugs: 3x6each leg, no rest

WORK SET #5
Heels Elevated Hip Thrusts: 3x12
Banded ISO-Dynamic Seated Leg Curls: 3x12each leg

Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 165

Week six

DAY 3
RECOVERY/MOBILITY
Joint Mobility:
Perform 1 Round of Every Exercise Back to Back
EXERCISE REPS

Ankle Rolls x 10 each direction

Knee Circles x 10 each direction

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Cuban Lifts x 10 each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets
Lateral Ape x 1 minute
Alternating Squat to Crab Reach x 30 seconds
Glute Bridge to Sit Up x 30 seconds

WORK SET 1:
3 sets, rest 1 minute in between sets
Child’s Pose to Mountain Climber x 30 seconds
Alternating Shoulder Drop x 30 seconds
Ape Reaches x 30 seconds

8-WEEK STRENGTH + CONDITIONING 166

 WORK SET 2:
3 sets, rest 1 minute in between sets
Kneeling Spine Wave to Mountain Climber x 1 minute
Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets
Alternating Front Step Throughs x 30 seconds
Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets
Alternating Front Kick Through x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 167

Week six

DAY 4 ( GYM )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 168

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40 yards or
6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
DB Floor Press: 4x6, heavy, but leave 1-2 reps in the tank

Double Banded Band Pull Apart: 3x12, 60-90sec rest

WORK SET #3
Cable Single Arm Row: 4x6 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 169

 WORK SET #4
Steel Mace: 3x8each side

Banded Y Press: 3x5, 60-90sec Rest

WORK SET #5
DB Zottman Curl: 3x10

DB Supinated Grip Skull Crushers: 3x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 170

Week six

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 171

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 12 Sprints at about 70-80% pace for 40 yards or
6-8seconds of work. Rest for 30-45 seconds

WORK SET #2
Double Kettlebell Floor Press (banded): 4x6, heavy, but
leave 1-2 reps in the tank

Double Banded Band Pull Apart: 3x12, 60-90sec rest

WORK SET #3
Band Single Arm Row: 4x6 each arm

Chin Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 172

 WORK SET #4
Steel Mace: 3x8each side

Banded Y Press: 4x5, 60-90sec Rest

WORK SET #5
Band Zottman Curl: 3x10

Band Supinated Grip Skull Crushers: 3x20, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 173

Week six

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 174

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squat From Pins: 4x3 @ 90-95% of Back
Squat, 2-3min rest

WORK SET #3
Barbell RDL: 4x4, 60-90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x10, 2sec Isometric
Contralateral Supine Toe Touch: 3x10each side, 60sec rest

8-WEEK STRENGTH + CONDITIONING 175

 WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x10, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 176

Week six

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 177

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squat From Pins: 4x3 @ 90-95% of Back
Squat, 2-3min rest

WORK SET #3
Double Kettlebell RDL (banded): 4x4, 60-90sec rest

WORK SET #4
KB Goblet Squat (Heels Elevated): 3x12
Supermans: 3x10, 2sec Isometric
Contralateral Supine Toe Touch: 3x10each side, 60sec rest

WORK SET #5
Foot Elevate Side Plank: 3x15seconds each leg
Hanging Straight Leg Raise: 3x10, no rest

8-WEEK STRENGTH + CONDITIONING 178

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 179

Week six
DAY 6
RECOVERY / MOBILITY
Joint Mobility:
Perform 1 round of every exercise back to back

EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

Warm Up Set:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Crab Reach x 1 minute

Tai Chi Lunge Twist x 1 minute

Straight Arm Side Plank Hold x 30 seconds each side

8-WEEK STRENGTH + CONDITIONING 180

 WORK SET 1:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Loaded Beast to Lateral Ape x 1 minute

Alternating Pigeon x 1 minute

WORK SET 2:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Standing Spine Roll to Ape Reach x 1 minute

Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Twisting Shoulder Bridge x 1 minute

Alternating Scorpion x 1 minute

8-WEEK STRENGTH + CONDITIONING 181

 WORK SET 4:
6 sets, rest 20 seconds rest in between sets

EXERCISE

Lateral Ape Reach to Crawl x 40 seconds

Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 182

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 7
Week seven

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 185

 Banded Capacity Circuit:
Perform 4 rounds. Your rest between rounds is however long it
takes you to complete 1 round.

EXERCISE REPS

Banded Vertical Jump (Band around waist): 10 Jumps

Banded Broad Jump 5 Jumps

Banded Speed Skaters 5 Jumps each way

Banded Split Squat Jump 10 Jumps

WORK SET #1
Barbell Bench Press: 3x2 @ 85-95%, 2-3min rest

WORK SET #2
DB Seated Military Press: 4x12, 60sec rest

WORK SET #3
Cable Wide-Grip Lat Pull Down: 4x6
Barbell Snatch-Grip Bent Over Rows: 4x8, 60sec rest

8-WEEK STRENGTH + CONDITIONING 186

 WORK SET #4
DB Lateral Raise to Horizontal Flexion: 3x8

DB Shrugs: 3x12, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 187

Week seven

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 188

 Banded Capacity Circuit:
Perform 4 rounds. Your rest between rounds is however long it
takes you to complete 1 round.

EXERCISE REPS

Banded Vertical Jump (Band around waist): 10 Jumps

Banded Broad Jump 5 Jumps

Banded Speed Skaters 5 Jumps each way

Banded Split Squat Jump 10 Jumps

WORK SET #1
Double Kettlebell Bench Press (banded): 3x2 @ 85-95%,
2-3min rest

WORK SET #2
KB Seated Military Press: 4x12, 60sec rest

WORK SET #3
Band Wide-Grip Lat Pull Down: 4x6
Double Kettlebell Wide Row: 4x8, 60sec rest

8-WEEK STRENGTH + CONDITIONING 189

 WORK SET #4
Band Lateral Raise to Horizontal Flexion: 3x8

KB Shrugs (banded): 3x12, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 190

Week seven

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 191

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Lateral Start into Sprint: 10-15 yards, 3 Reps facing each way,
around 90%, 90sec rest

WORK SET #2
Barbell Deadlift: 3x3, 80-90%, 2-3min rest

DB Stationary Reverse Lunge: 4x6 each leg, 90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12

Single Leg Squat to a Box: 3x6each leg, 60sec rest

8-WEEK STRENGTH + CONDITIONING 192

 WORK SET: 4
Yoga Block Ipsilateral Deadbug: 3x6each

Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

WORK SET: 5
Banded Leg Curls: 4x25

Banded Horizontal Rotation (Staggered Stance) : 4x6 each

side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 193

Week seven

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 194

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Lateral Start into Sprint: 10-15 yards, 3 Reps facing each way,
around 90%, 90sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 3x3, 80-
90%, 2-3min rest
KB Stationary Reverse Lunge 4x6 each leg, 90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12

Single Leg Squat to a Box: 3x6each leg, 60sec rest

8-WEEK STRENGTH + CONDITIONING 195

 WORK SET: 4
Yoga Block Ipsilateral Deadbug: 3x6each

Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

WORK SET: 5
Banded Leg Curls: 4x25

Banded Horizontal Rotation (Staggered Stance): 4x6 each

side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 196

Week seven

DAY 3
RECOVERY/MOBILITY

Joint Mobility:
Perform 1 Round of Every Exercise Back to Back
EXERCISE REPS

Tea Cups x 30 seconds

Arm Screws x 30 seconds

Lateral Reaches x 30 seconds

Big Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WORK SET 1:
4 sets, rest 30 seconds in between sets
Childs Pose to Mountain Climber with Reach x 1 minute
Standing Spine Roll x 1 minute
Arm Screws x 1 minute

8-WEEK STRENGTH + CONDITIONING 197

 WORK SET 2:
4 sets, rest 30 seconds in between sets
Alternating Front Step x 1 minute
Floor Scorpion to Spine Wave x 1 minute
Lateral Ape Reach x 1 minute

WORK SET 3:
4 sets, rest 30 seconds in between sets
Beast Reach x 1 minute
Ape Reaches x 1 minute
Alternating Crab Reach x 1 minute

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Alternating Shoulder Drop x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

Shinbox Switch to Twist x 1 minute

8-WEEK STRENGTH + CONDITIONING 198

Week seven

DAY 4 ( GYM )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 199

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 15 Sprints at about 80% pace for 20 yards or
4-6seconds of work. Rest for 30seconds

WORK SET #2
DB Bench Press: 4x8, Moderate, but leave 2-3reps in the tank

Double Banded Snow Angels: 4x6, 60-90sec rest

WORK SET #3
Cable Wide-Grip Row: 4x8

Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 200

 WORK SET #4
KB Halo: 3x6each side

Prone PVC Overhead Press: 4x6, 60sec rest

WORK SET #5
DB Alternating Supinated-Grip Bicep Curls: 3x6ea

DB Roll Overs: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 201

Week seven

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 202

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 15 Sprints at about 80% pace for 20 yards or
4-6seconds of work. Rest for 30seconds

WORK SET #2
Double Kettlebell Bench Press (banded): 4x8, Moderate, but
leave 2-3reps in the tank
Double Banded Snow Angels: 4x6, 60-90sec rest

WORK SET #3
Band Wide-Grip Row: 4x8

Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK STRENGTH + CONDITIONING 203

 WORK SET #4
KB Halo: 3x6each side

Prone PVC Overhead Press: 4x6, 60sec rest

WORK SET #5
Band Alternating Supinated-Grip Bicep Curls: 3x6ea

KB Roll Overs: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 204

Week seven

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 205

 MB Broad Jumps:
3 Sets of 5 Jumps
Approach them as individual jumps and allow yourself to reset
between each of them.

WORK SET #2
Barbell Back Squat: 3x2 @ 85-92.5%, 2-3min rest

WORK SET #3
Barbell Front Squat: 3x10, 60-90sec rest

WORK SET #4
KB Swing: 3x6

Feet Elevated Toe Touch: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 206

 WORK SET #5
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
each leg

Banded Supine Knee Tucks: 3x12, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 207

Week seven

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 208

 Burpee to Broad Jump:
3 Sets of 5 Jumps
Approach them as individual jumps and allow yourself to reset
between each of them

WORK SET #2
Double Kettlebell Front Squat (banded): 3x2, 2-3min rest

WORK SET #3
Double Kettlebell Front Squatt: 3x10, 60-90sec rest

WORK SET #4
KB Swing: 3x6

Feet Elevated Toe Touch: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 209

 WORK SET #5
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
each leg

Banded Supine Knee Tucks: 3x12, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 210

Week seven
DAY 6
RECOVERY / MOBILITY
Joint Mobility:
Perform 1 round of every exercise back to back

EXERCISE REPS

Big Hip Circles x 5 to 10 each direction

Lateral Reaches x 5 to 10 each direction

Back Stroke and Front Stroke x 5 to 10 each direction

Global Neck Stretch x 5 to 10 each direction

Knee Circles x 5 to 10 each direction

Ankle Rolls x 5 to 10 each direction

WORK SET 1:
3 sets, rest 60 seconds in between sets

EXERCISE REPS

Child’s Pose to Mountain Climber x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Floor Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 211

 WORK SET 2:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Floor Scorpion to Upward Dog Press x 60 seconds

WORK SET 3:
3 sets, rest 30 seconds inbetween sets

EXERCISE REPS

Side Kick Throughs x 60 seconds

Alternating Crab Reach x 60 seconds

WORK SET 4:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Pigeon x 60 seconds

Ape Reach x 60 seconds

8-WEEK STRENGTH + CONDITIONING 212

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Twisting Angle Chid’s Pose x 1 minute

Alternating Arm Thread x 1 minute

Alternting Floor Pigeon x 1 minute

Shinbox Switch with Twist x 1 minute

Standing Spine Roll x 1 minute

8-WEEK STRENGTH + CONDITIONING 213

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
STRENGTH +
CONDITIONING
PROGRAM

WEEK 8
Week eight

DAY 1 ( GYM )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 216

 Banded Capacity Circuit:
Perform 5 rounds. Your rest between rounds is however long it
takes you to complete 1 round.

EXERCISE REPS

Banded Vertical Jump (Band around waist): 10 Jumps

Banded Broad Jump 5 Jumps

Banded Speed Skaters 5 Jumps each way

Banded Split Squat Jump 10 Jumps

WORK SET #1
Barbell Bench Press: Work up to a 1RM

WORK SET #2
DB Seated Military Press: 4x15, 60sec rest

WORK SET #3
Cable Wide-Grip Lat Pull Down: 4x8
Barbell Snatch-Grip Bent Over Rows: 4x8, 60sec rest

8-WEEK STRENGTH + CONDITIONING 217

 WORK SET #4
DB Lateral Raise to Horizontal Flexion: 4x10

DB Shrugs: 4x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 218

Week eight

DAY 1 ( H OM E )
MAX EFFORT UPPER BODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 219

 Banded Capacity Circuit:
Perform 5 rounds. Your rest between rounds is however long it
takes you to complete 1 round.

EXERCISE REPS

Banded Vertical Jump (Band around waist): 10 Jumps

Banded Broad Jump 5 Jumps

Banded Speed Skaters 5 Jumps each way

Banded Split Squat Jump 10 Jumps

WORK SET #1
Double Kettlebell Bench Press: Work up to a 1RM

WORK SET #2
KB Seated Military Press: 4x12, 60sec rest

WORK SET #3
Band Wide-Grip Lat Pull Down: 4x6
Double Kettlebell Wide Row: 4x8, 60sec rest

8-WEEK STRENGTH + CONDITIONING 220

 WORK SET #4
Band Lateral Raise to Horizontal Flexion: 3x10

KB Shrugs (banded): 3x15, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH + CONDITIONING 221

Week eight

DAY 2 ( GYM )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 222

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Lateral Start into Sprint: 10-15 yards, 4 Reps facing each way,
around 90%, 60-90sec rest

WORK SET #2
Barbell Deadlift: Work up to a 1RM

DB Stationary Reverse Lunge: 4x4 each leg, 90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12

Single Leg Squat to a Box: 3x4each leg, 60sec rest

8-WEEK STRENGTH + CONDITIONING 223

 WORK SET: 4
Yoga Block Ipsilateral Deadbug: 3x6each

Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

WORK SET: 5
Banded Leg Curls: 4x25

Banded Horizontal Rotation (Staggered Stance) : 4x6 each

side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 224

Week eight

DAY 2 ( H OM E )
REPETITIVE EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x 10 each direction, each side

Taic Chi Lunge Twist x10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 225

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Lateral Start into Sprint: 10-15 yards, 4 Reps facing each way,
around 90%, 60-90sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 5x3, 80-
90%, 2-3min rest
KB Stationary Reverse Lunge: 4x4 each leg, 90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12

Single Leg Squat to a Box: 3x4each leg, 60sec rest

8-WEEK STRENGTH + CONDITIONING 226

 WORK SET: 4
Yoga Block Ipsilateral Deadbug: 3x6each

Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

WORK SET: 5
Banded Leg Curls: 4x25

Banded Horizontal Rotation (Staggered Stance) : 4x6 each

side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH + CONDITIONING 227

Week eight

DAY 3
RECOVERY/MOBILITY
Joint Mobility:
1 set
EXERCISE REPS

Global Neck Stretch x 30 seconds

Arm Screws x 30 seconds

Back Stroke and Front Stroke x 30 seconds

Pelvic Hip Circles x 30 seconds

Knee Circles x 30 seconds

Ankle Rolls x 30 seconds

WARM UP SE T:
3 sets, rest 1 minute in between sets
Ape Reaches x 60 seconds
Alternating Crab Reach Tap x 30 seconds
Spine Roll x 1 minute

WORK SET 1:
4 sets, rest 1 minute in between sets
Alternating Beast to Crab Underswitch Tap x 30 seconds
Kneeling Spine Wave x 60 seconds

8-WEEK STRENGTH + CONDITIONING 228

 WORK SET 2:
4 sets, rest 1 minute in between sets
Beast Underswitch to Crab Reach x 30 seconds
Periscope Hold x 30 seconds
Beast Wave x 60 seconds

WORK SET 3:
4 sets, rest 1 minute in between sets
Side Kick Throughs x 60 seconds
Alternating Pigeon x 60 seconds

WORK SET 3:
6 sets, rest 30 seconds in between sets
Kneeling Spine Wave to Mountain Climber x 60 seconds

Decompression:
1 set

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

8-WEEK STRENGTH + CONDITIONING 229

Week eight

DAY 4 ( GYM )
REPETITIVE EFFORT UPPERBODY

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 230

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 15 Sprints at about 80% pace for 20 yards or
4-6seconds of work. Rest for 30seconds

WORK SET #2
DB Bench Press: 4x8, Moderate, but leave 2-3reps in the tank

Double Banded Snow Angels: 4x6, 60-90sec rest

WORK SET #3
Cable Wide-Grip Row: 4x6

Wide-Grip Pull Ups: 4 Sets of 4 Reps

8-WEEK STRENGTH + CONDITIONING 231

 WORK SET #4
KB Halo: 3x6each side

Prone PVC Overhead Press: 4x6, 60sec rest

WORK SET #5
DB Alternating Supinated-Grip Bicep Curls: 3x6ea

DB Roll Overs: 3x20, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 232

Week eight

DAY 4 ( H OM E )
REPETITIVE EFFORT UPPERBODY
Upper Body Joint Mobility B
EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level) x 20 reps

Wide Pull Downs x 20 reps

8-WEEK STRENGTH + CONDITIONING 233

 Running Drills:
2 sets, minimal rest in between sets

EXERCISE REPS

A Skip x 20 yards

B Skip x 20 yards

Tin Man Skip x 20 yards

Traveling High Knees x 20 yards

Butt Kicks x 20 yards

Lateral Shuffle x 10 yards each side

WORK SET #1
Tempo Runs: 15 Sprints at about 80% pace for 20 yards or
4-6seconds of work. Rest for 30seconds

WORK SET #2
Double Kettlebell Bench Press (banded): 4x8, Moderate, but
leave 2-3reps in the tank
Double Banded Snow Angels: 4x6, 60-90sec rest

WORK SET #3
Band Wide-Grip Row: 4x6

Wide-Grip Pull Ups: 4 Sets of 4 Reps

8-WEEK STRENGTH + CONDITIONING 234

 WORK SET #4
KB Halo: 3x6each side

Prone PVC Overhead Press: 4x6, 60sec rest

WORK SET #5
Band Alternating Supinated-Grip Bicep Curls: 3x6ea

KB Roll Overs: 3x20, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x90 seconds

Alternating Chest Scorpion x60 seconds

8-WEEK STRENGTH + CONDITIONING 235

Week eight

DAY 5 ( GYM )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 236

 MB Broad Jumps:
3 Sets of 5 Jumps
Approach them as individual jumps and allow yourself to reset
between each of them.

WORK SET #2
Barbell Back Squat: Work up to a 1RM

WORK SET #3
Barbell Front Squat: 3x12, 60-90sec rest

WORK SET #4
KB Swing: 3x8

Feet Elevated Toe Touch: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 237

 WORK SET #5
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
each leg

Banded Supine Knee Tucks: 3x12, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 238

Week eight

DAY 5 ( H OM E )
MAX EFFORT LOWER BODY
Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Reaches x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Circles x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH + CONDITIONING 239

 MB Broad Jumps:
3 Sets of 5 Jumps
Approach them as individual jumps and allow yourself to reset
between each of them.

WORK SET #2
Double Kettlebell Front Squat (banded): 5x3, 2-3min rest

WORK SET #3
Kettlebell Goblet Squat: 3x 10 reps

WORK SET #4
KB Swing: 3x8

Feet Elevated Toe Touch: 3x12, no rest

8-WEEK STRENGTH + CONDITIONING 240

 WORK SET #5
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
each leg

Banded Supine Knee Tucks: 3x12, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH + CONDITIONING 241

Week eight
DAY 6
RECOVERY / MOBILITY
Joint Mobility:
Perform 1 round of every exercise back to back

EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WORK SET 1:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Floor Pigeon x 60 seconds

Loaded Beast Reach x 60 seconds

Alternating Arm Thread x 60 seconds

8-WEEK STRENGTH + CONDITIONING 242

 WORK SET 2:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Wave x 60 seconds

Periscope Hold x 60 seconds

Standing Spine Roll x 60 seconds

WORK SET 3:
3 sets, rest 30 seconds in between sets

EXERCISE REPS

Ape to Side Kick Through x 60 seconds

L-Sit to Table Top x 60 seconds

Alternating Shoulder Drop x 60 seconds

FINISHER:
4 sets, rest 60 seconds in between sets

EXERCISE REPS

Loaded Beast to Lateral Ape x 60 seconds

8-WEEK STRENGTH + CONDITIONING 243

 Decompression:
Perform 1 Round of Every Exercise Back to Back

EXERCISE REPS

Kneeling Spine Wave x 1 minute

Mountain Climber to Hip Flexor Stretch x 1 minute

Frog Stretch x 1 minute

Alternating Arm Thread x 1 minute

Alternating Floor Scorpion x 1 minute

8-WEEK STRENGTH + CONDITIONING 244

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
DELOAD WEEK
WEEK 9
Week nine
DAY 1 ( GYM / H OM E )
DE-LOAD - UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 247

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Goblet Squat to Reverse Lunge and Sumo x 3 to 5 reps each side

Halo to Single Arm Press x 3 to 5 reps each side

Squat Jump Hold x 5 to 10 reps

Jumping Jacks x 10 to 20 reps

WORK SET #1
Single Kettlebell - Squat Saw- 4x10

Single Kettlebell - Pivot Half Halo Pullover- 4x3 each way

Single Kettlebell - L-Sit Toe Touches- 4x10, no rest

WORK SET #2
Crush Grip Row - 4x8

Single Kettlebell - Windmill to Rotational Press- 4x4 each side

Single Kettlebell - Kettlebell Russian Twist- 4x8 each side

DE-LOAD WEEK 248

 Upper Body Decompression C
EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 10 reps

Alternating Floor Scorpion x 20 each direction

Bretzel Hold x 10 each direction

DE-LOAD WEEK 249

Week nine
DAY 2 ( GYM / H OM E )
DE-LOAD - LOWER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 250

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Chest Loaded Hinge and Squat x 5 to 10 reps

Kettlebell Swing x 10 reps

Hinge Jump to Squat x 5 to 10 reps

Plyo Lunges x 5 to 10 reps each side

WORK SET #1
Single Kettlebell - Horned Squat- 4x12

Single Kettlebell - Alternating Swing- 4x6 each side

Single Kettlebell - Leg Lifts Over Kettlebell- 4x8 each side

WORK SET #2
Single Kettlebell Front Racked Reverse Lunge- 4x8 each side

Single Kettlebell - Loaded Beast Single Clean and Squat-4x6

Kettlebell Plank Taps

DE-LOAD WEEK 251

 Lower Body Decompression C
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

DE-LOAD WEEK 252

Week nine

DAY 3
RECOVERY/MOBILITY
Joint Mobility:
Perform 1 Round of Every Exercise Back to Back
EXERCISE REPS

Ankle Rolls x10 each direction

Knee Circles x10 each direction

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Cuban Lifts x10 each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets
Lateral Ape x 1 minute
Alternating Squat to Crab Reach x 30 seconds
Glute Bridge to Sit Up x 30 seconds

WORK SET 1:
3 sets, rest 1 minute in between sets
Child’s Pose to Mountain Climber x 30 seconds
Alternating Shoulder Drop x 30 seconds
Ape Reaches x 30 seconds

DE-LOAD WEEK 253

 WORK SET 2:
3 sets, rest 1 minute in between sets
Kneeling Spine Wave to Mountain Climber x 1 minute
Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets
Alternating Front Step Throughs x 30 seconds
Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets
Alternating Front Kick Through x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

DE-LOAD WEEK 254

Week nine
DAY 4 ( GYM / H OM E )
DE-LOAD - UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 255

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Feet Elevated Push Up to Pike Push Up x 3 to 5 reps

V Up to Bicycles x 10 to 20 reps

Pencil to Iso Sprinters Lunge x 5 to 10 reps each side

Halo to Push Press x 3 to 5 reps each side

WORK SET #1
Single Kettlebell - Two Hand Row to Clean and Front
Press- 4x8
Single Kettlebell - 4x6 each side

Single Kettlebell - Kettlebell Plank Row Isometric- 4x15

seconds each side

WORK SET #2
Single Kettlebell - Ballistic Row- 4x8 each arm

Single Kettlebell - Close Grip Push Ups- 4xMax Reps

Single Kettlebell - Russian Tap to Sit Up-4x8

DE-LOAD WEEK 256

 Upper Body Decompression C
EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 10 reps

Alternating Floor Scorpion x 20 each direction

Bretzel Hold x 10 each direction

DE-LOAD WEEK 257

Week nine
DAY 5 ( GYM / H OM E )
DE-LOAD - LOWER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 258

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Hollow Body Rock x 10 to 20 reps

Glute Bridge to Sit Up x 10 to 20 reps

Side Kick Throughs x 5 to 10 reps each side

Alternating Staggered Stance Swing x 5 to 10 reps each side

WORK SET #1
Single Kettlebell - Hike Snatch- 4x8

Single Kettlebell - Front Racked Squat- 4x6 each side

Single Kettlebell - Plank Pull Throughs- 4x4each side

WORK SET #2
Single Kettlebell - Explosive Deadlift to Clean and Squat-
4x8 (4 cleans per arm)
Single Kettlebell - Suitcase Split Squat (Ipsilateral)- 4x8
each leg
Single Kettlebell - Arm Bar to 1/4 Get Up- 4x4 each side

DE-LOAD WEEK 259

 Lower Body Decompression C
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

DE-LOAD WEEK 260

Week nine

DAY 6
RECOVERY/MOBILITY
Joint Mobility:
Perform 1 round of every exercise back to back
EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets
Alternating Crab Reach x 1 minute
Tai Chi Lunge Twist x 1 minute
Straight Arm Side Plank Hold x 30 seconds each side

WORK SET 1:
3 sets, rest 1 minute in between sets
Loaded Beast to Lateral Ape x 1 minute
Alternating Pigeon x 1 minute

DE-LOAD WEEK 261

 WORK SET 2:
3 sets, rest 1 minute in between sets
Standing Spine Roll to Ape Reach x 1 minute
Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets
Twisting Shoulder Bridge x 1 minute
Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets
Lateral Ape Reach to Crawl x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

DE-LOAD WEEK 262

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO
DELOAD WEEK
WEEK 10
Week ten
DAY 1 ( GYM / H OM E )
DE-LOAD - UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 265

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Goblet Squat to Reverse Lunge and Sumo x 3 to 5 reps each side

Halo to Single Arm Press x 3 to 5 reps each side

Squat Jump Hold x 5 to 10 reps

Jumping Jacks x 10 to 20 reps

WORK SET #1
Single Kettlebell - Squat Saw- 4x10

Single Kettlebell - Pivot Half Halo Pullover- 4x3 each way

Single Kettlebell - L-Sit Toe Touches- 4x10, no rest

WORK SET #2
Crush Grip Row - 4x8

Single Kettlebell - Windmill to Rotational Press- 4x4 each side

Single Kettlebell - Kettlebell Russian Twist- 4x8 each side

DE-LOAD WEEK 266

 Upper Body Decompression C
EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 10 reps

Alternating Floor Scorpion x 20 each direction

Bretzel Hold x 10 each direction

DE-LOAD WEEK 267

Week ten
DAY 2 ( GYM / H OM E )
DE-LOAD - LOWER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 268

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Chest Loaded Hinge and Squat x 5 to 10 reps

Kettlebell Swing x 10 reps

Hinge Jump to Squat x 5 to 10 reps

Plyo Lunges x 5 to 10 reps each side

WORK SET #1
Single Kettlebell - Horned Squat- 4x12

Single Kettlebell - Alternating Swing- 4x6 each side

Single Kettlebell - Leg Lifts Over Kettlebell- 4x8 each side

WORK SET #2
Single Kettlebell Front Racked Reverse Lunge- 4x8 each side

Single Kettlebell - Loaded Beast Single Clean and Squat-4x6

Kettlebell Plank Taps

DE-LOAD WEEK 269

 Lower Body Decompression C
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

DE-LOAD WEEK 270

Week ten

DAY 3
RECOVERY/MOBILITY
Joint Mobility:
Perform 1 Round of Every Exercise Back to Back
EXERCISE REPS

Ankle Rolls x10 each side

Knee Circles x10 each direction

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Cuban Lifts x10 each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets
Lateral Ape x 1 minute
Alternating Squat to Crab Reach x 30 seconds
Glute Bridge to Sit Up x 30 seconds

WORK SET 1:
3 sets, rest 1 minute in between sets
Child’s Pose to Mountain Climber x 30 seconds
Alternating Shoulder Drop x 30 seconds
Ape Reaches x 30 seconds

DE-LOAD WEEK 271

 WORK SET 2:
3 sets, rest 1 minute in between sets
Kneeling Spine Wave to Mountain Climber x 1 minute
Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets
Alternating Front Step Throughs x 30 seconds
Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets
Alternating Front Kick Through x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

DE-LOAD WEEK 272

Week ten
DAY 4 ( GYM / H OM E )
DE-LOAD - UPPER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 273

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Feet Elevated Push Up to Pike Push Up x 3 to 5 reps

V Up to Bicycles x 10 to 20 reps

Pencil to Iso Sprinters Lunge x 5 to 10 reps each side

Halo to Push Press x 3 to 5 reps each side

WORK SET #1
Single Kettlebell - Two Hand Row to Clean and Front
Press- 4x8
Single Kettlebell - 4x6 each side

Single Kettlebell - Kettlebell Plank Row Isometric- 4x15

seconds each side

WORK SET #2
Single Kettlebell - Ballistic Row- 4x8 each arm

Single Kettlebell - Close Grip Push Ups- 4xMax Reps

Single Kettlebell - Russian Tap to Sit Up-4x8

DE-LOAD WEEK 274

 Upper Body Decompression C
EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 10 reps

Alternating Floor Scorpion x 20 each direction

Bretzel Hold x 10 each direction

DE-LOAD WEEK 275

Week ten
DAY 5 ( GYM / H OM E )
DE-LOAD - LOWER BODY

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

DE-LOAD WEEK 276

 CNS Prep Circuit:
2 sets, rest 30 seconds in between sets
EXERCISE REPS

Hollow Body Rock x 10 to 20 reps

Glute Bridge to Sit Up x 10 to 20 reps

Side Kick Throughs x 5 to 10 reps each side

Alternating Staggered Stance Swing x 5 to 10 reps each side

WORK SET #1
Single Kettlebell - Hike Snatch- 4x8

Single Kettlebell - Front Racked Squat- 4x6 each side

Single Kettlebell - Plank Pull Throughs- 4x4each side

WORK SET #2
Single Kettlebell - Explosive Deadlift to Clean and Squat-
4x8 (4 cleans per arm)
Single Kettlebell - Suitcase Split Squat (Ipsilateral)- 4x8
each leg
Single Kettlebell - Arm Bar to 1/4 Get Up- 4x4 each side

DE-LOAD WEEK 277

 Lower Body Decompression C
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

DE-LOAD WEEK 278

Week ten

DAY 6
RECOVERY/MOBILITY
Joint Mobility:
Perform 1 round of every exercise back to back
EXERCISE REPS

Pelvic Hip Circles x 30 seconds each direction

Lateral Reaches x 30 seconds

Horizontal Arm Circles x 30 seconds each direction

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

WARM UP SE T:
3 sets, rest 30 seconds in between sets
Alternating Crab Reach x 1 minute
Tai Chi Lunge Twist x 1 minute
Straight Arm Side Plank Hold x 30 seconds each side

WORK SET 1:
3 sets, rest 1 minute in between sets
Loaded Beast to Lateral Ape x 1 minute
Alternating Pigeon x 1 minute

DE-LOAD WEEK 279

 WORK SET 2:
3 sets, rest 1 minute in between sets
Standing Spine Roll to Ape Reach x 1 minute
Ape Underswitches x 30 seconds

WORK SET 3:
3 sets, rest 1 minute in between sets
Twisting Shoulder Bridge x 1 minute
Alternating Scorpion x 1 minute

WORK SET 4:
6 sets, rest 20 seconds rest in between sets
Lateral Ape Reach to Crawl x 40 seconds

Decompression:
Perform 1 round of every exercise back to back

EXERCISE REPS

Child’s Pose Arm Rotations x 1 minute

Alternating Arm Thread x 1 minute

Alternating Thoracic Bridge x 1 minute

Shinbox Switch to Twist x 1 minute

DE-LOAD WEEK 280

DAY 7
ACTIVE RECOVERY /
LIGHT CARDIO