Jan — month of FOUNDATION

• slow and steadily | focus on eccentric

3 days of training, 2 days of yoga

Monday — Full Body

1. Pushups pro

2. Squats pro

3. Band Clams x 5 sets of 10

4. Band Side Steps w/ Front x 5 sets of 10

5. Superman’s x 5 sets of 10

6. Mountain Climbers x 5 sets of 10

7. Wall Sits x 5 sets of 1 min

Tuesday — Yoga

Wednesday — Abs

1. Plank

2. Six Inches

3. Side Plank

4. 1 Arm holds

5. Ab Rolls

Thursday — Yoga

Friday — Full Body

1. Pushups pro

2. Squats pro

3. Lunges x 5 sets of 10

4. Band Clams x 5 sets of 10

5. Band Side Steps w/ Front x 5 sets of 10

6. Superman’s x 5 sets of 10

7. Mountain Climbers x 5 sets of 10

Sunday — Mobility, Flexibility

1. Stretching

2. Mobility Drills

3. Flexibility Drills