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Month 2 Workout Plan


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


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