Month 2
10 minutes of box breathing and 5 minutes of breath light each day
Day 1
Warmup
20 seconds of each with no break for 3 rounds
Air squats, pulses in a squat, Hold. Squat jump
Hip opener x8
WGS x8
90/90
Cat/cow
Set 1
Back squat 10 rounds of 10 reps with a 1 minute break between sets. Stay light and keep moving with the same weight each round
Set 2
3 Sets of each
Bulgarian split squat x12
Single leg step up x12
Lunge to balance x12
Single leg Bridge off the bench x20
Set 3
Incline 5-7 Jog steady state for 10 minutes Increase speed each week along with incline. Nasal breathing only
Day 2
Mckenzie push up to plank 20 seconds of each for 5 rounds
Scorpion stretch x8
Bird dog x8
Dead bug x8
Child pose 1 minute (nasal breath only)
Set 1
3 sets of each
Military press off the ball x8
Paloff press to overhead x8 each side
Incline press x12
Incline Fly x10
Stability ball push up x8
Set 2
3 sets of Each
Bent over barbell row x12
Lat Pull Down x12
Single arm reverse fly x10
Plank and Row off the bench x12
Set 3
5 Push ups and 5 Bent over rows every minute on the minute for 10 minutes
Day 3
Warmup
Banded clams to side lying leg raise x20 each for 2 rounds
Pigeon pose 1 minute each side
Frog pose 2 minutes
Set 1
3 sets of each
Hamstring curl on the ball x10
Bridge on the ball x10
Set 2
4 sets of each
Barbell deadlift x12
Kettlebell Swing x10
Weighted bridge x20
Set 3
3 sets of each
Sumo squat x20
Curtsy lunge x12
Crossover step up x 12
Add weight to second two as weeks go on.
Set 4
6 sets of 30 seconds rest of 45 seconds
Lateral shuffle 10 yards
Each week try to get more reps