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Program Structure

Weekly Themes

"Tying it Together"

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Workout 1: A Solid Home Foundation

Workout 1: Gather Your Equipment

Workout 1: Workout Format

1. Side Lunge to High Stand

2. Windshield Wiper Legs with Arm Reach

3. Down Dog Push Up

4. Single Leg Squat Cone Touch

5. V Sit Back, Pulling From Feet

6. Step Back Lunge to Single Arm Row

7. Double Leg Jump In Place

8. Marching Bridge

9. Plank to Star

Repeat the circuit

Tying it together

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⏱Quick Version: Workout 1

Workout 2: Dynamic Support for the Home Foundation

Workout 2: Gather Your Equipment

Workout 2: Workout Format

1. Side Lunge to High Stand with Ankle Tubing

2. Windshield Wiper Legs with Arm Reach

3. Plank to Down Dog

4. Standing Hip Extension with Ankle Tubing

5. Reverse Curl Sit Up

6. Lunge Back to Forward

7. Double Leg Jump In Place

8. Single Leg Bridge

9. Forearm Side Plank, Rotating Elbow to Ground

Repeat the circuit!

Tying it together

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⏱Quick Version: Workout 2

Workout 3: The Chair is Equipment

Workout 3: Workout Overview

Workout 3: Breaking it down

🏃"Tying it Together"

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⏱Quick Version: Workout 3

Workout 4: Up and Out of the Chair

Workout 4: Gather Your Equipment

Workout 4: Workout Format

1. Squat Hover Toward Chair

2. Heisman Lunge

3. Mountain Climber Plank Switching Feet

4. Single Leg Squat Cone Touch

5. Slow Curl Up, Anchored Feet

6. Lunge Back Foot on Chair

7. Plank, High to Low

8. Bridge Rotating Pelvis Around a Central Axis

9. Side Plank Touch Top Leg Forward and Back

Repeat the circuit

🏃"Tying it Together"

🎥 Livestream workout recording

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⏱Quick Version: Workout 4

Workout 5: The Chair to Help You Move

Workout 5: Gather Your Equipment

Workout 5: Workout Format

1. Squat Hover Toward Chair

2. Heisman Lunge

3. Plank on Chair with Knee to Elbow

4. Single Leg Squat with Star Excursion, Pelvis Rotating

5. Slow Curl Up, Anchored Feet

6. Lunge Back Foot on Chair

7. Plank, High to Low

8. Bridge Rotating Pelvis Around a Central Axis

9. Forearm Side Plank, Rotating Elbow to Ground

Repeat the circuit

🏃"Tying it Together"

🎥 Livestream workout recording

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⏱Quick Version: Workout 5

Workout 6: One Leg to Run, Four Legs for the Chair

Gather Your Equipment

Workout Format

1. Chair Squat, Down 2 Up 1, Alternating

2. Lateral Hop and Circle Hip

3. Plank on Chair with Knee to Elbow

4. Single Leg Squat with Star Excursion, Pelvis Rotating

5. Slow Curl Up with Rotation, Anchored Feet

6. Lunge Back Foot on Chair

7. Side Plank, Top Leg on Chair

8. Single Leg Bridge

9. Forearm Side Plank, Rotating Elbow to Ground

Repeat the circuit

Tying it together

🎥 Livestream workout recording

Well done!

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⏱Quick Version: Workout 6

Workout 7: Chair Cadence

Gather Your Equipment

Workout Format

Dynamic Warm Up

1. Quick Hip Squats, Holding Knees Against Chair

2. Lateral Hop and Circle Hip

3. Mountain Climber Slides

4. Single Leg Squat with Star Excursion, Pelvis Rotating

5. V Sit with Pelvis Rotation

6. Butt Kick with Thigh Moving Backwards

7. Side Plank, Top Leg on Chair

8. Hopping Bridge Alternating Legs

9. Supine Flutter Kicks

Repeat the circuit

Well done!

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⏱Quick Version: Workout 7

Workout : A Little Load Makes a Difference

Gather Your Equipment

Workout Format

1. Squat with Weight Overhead

2. Side Lunge to High Stand

3. Plank on Chair with Alternating Arm & Leg Lifts

4. Single Leg Forward Bend Rotating Body / Windmills

5. Med Ball Toss and Catch Sit Up

6. Lunge Back Foot on Chair

7. Side Plank, Top Leg on Chair

8. Hopping Bridge Alternating Legs

9. Supine Flutter Kicks

Repeat the circuit

Well done!

Tying It Together

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⏱Quick Version: Workout 8

Workout 9: The Path of the Hip

Gather Your Equipment

Workout Format

1. Forward Bend Dumbbell Dead Lift

2. Side Lunge to High Stand

3. Plank on Chair Lifting Opposite Arm and Leg

4. Single Leg Forward Bend Rotating Body / Windmills

5. V-Sit with Med Ball Rotation

6. Lunge Back Foot on Chair

7. Side Plank With Elbow to Knee

8. Hopping Bridge Alternating Legs

9. Bicycle Leg Runner's Crunch

Repeat the circuit

Well done!

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Workout 10: Long Spine, The Center Line

Gather Your Equipment

Workout Format

1. Forward Bend with Dowel on Spine

2. Side Lunge to High Stand, Holding Weight

3. Plank on Chair Lifting Opposite Arm and Leg

4. Single Leg Forward Bend Rotating Body / Windmills

5. V Sit Back, Pulling From Feet - Holding Weight

6. Lunge Back Foot on Chair, Holding Weight

7. Quadruped Torso Rotations

8. Single Leg Bridge

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recording

Well done!

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Workout 11: Connecting the Whole Body

Gather Your Equipment

Workout Format

1. Squat with Loop Around Thighs

2. Plank, High to Low

3. Lateral Shoulder Press with Tubing/Band

4. Lateral Hop Over Step, Inside Leg Focus

5. Windshield Wiper Legs with Arm Reach

6. Single Leg Squat with Star Excursion, Pelvis Rotating

7. Double Leg Jump In Place

8. Stork Stance with Opposite Arm Dumbbell Row

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recordings

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Workout 12: Lateral Stability

Gather Your Equipment

Workout Format

1. Quadruped Torso Rotations

2. Lateral Hop Over Step, Inside Leg Focus

3. Squat with Loop Around Thighs

4. Plank, High to Low

5. Forward Bend to Single Leg Squat, Reversing Reaching Arm

6. Windshield Wiper Legs with Arm Reach

7. 3 Hops to Step Back Lunge

8. Lateral Shoulder Press with Tubing/Band

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

Well done!

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Workout 13: Rotational Control on One Leg

Gather Your Equipment

Workout Format

1. Quadruped Torso Rotations, Elbow toward Floor

2. Lateral Step Down Heel Touch

3. Long Arm Squat with Band / Tubing

4. Plank, High to Low

5. Forward Bend to Single Leg Squat, Reversing Reaching Arm

6. Windshield Wiper Legs with Arm Reach

7. 3 Hops to Step Back Lunge

8: Rotational Pull on Single Leg

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recordings

Well done!

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⏱Quick Version: Workout 13

Workout 14: Refining Rotation

Gather Your Equipment

Workout Format

1. Slide Board Lunge: Up & Out, Down & In

2. Long Arm Squat with Band / Tubing

3. Heisman Lunge

4. Rotation Push Up on Knees

5. Single Leg Squat with Star Excursion, Pelvis Rotating

6. Slow Curl Up, Anchored Feet

7. 3 Hops to Step Back Lunge

8: Rotational Pull on Single Leg

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recordings

Well done!

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Workout 15: Airborne = Hang Time

Gather Your Equipment

Workout Format

1. Slide Board Lunge: Up & Out, Down & In

2. Bicycle Legs with Heel Taps

3. Mountain Climber Slides

4. Forearm Side Plank, Rotating Elbow to Ground

5. Lateral Hop Over Step, Inside Leg Focus

6: Wall Plyo Push Off

7. Single Leg Squat Cone Touch

8. Heisman Lunge

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recordings

Well done!

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Workout 16: Taking Flight

Gather Your Equipment

Workout Format

1. Squat with Weight Overhead

2. Shuffle Hops, Forward and Crossover

3. Bicycle Legs with Heel Taps

4. Forearm Side Plank, Rotating Elbow to Ground

5. Lateral Hop Over Step, Outside Leg Focus

6: Wall Plyo Push Off

7. Hopping Lunge

8. Alternating Single Leg Forward Bend

9. Long Arm Reach Rotation, Feet Stacked

Repeat the circuit

🎥 Livestream workout recordings

Well done!

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Workout 17: Get On the Ball

Gather Your Equipment

Workout Format

Repeat the circuit

Well done!

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Gather Your Equipment

Workout Format

Repeat the circuit

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Workout 19: The 'Running Core' Rolls Along

Gather Your Equipment

Workout Format

Repeat the circuit

🎥 Livestream workout recordings

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Workout 20: Moving with the Ball

Gather Your Equipment

Workout Format

Repeat the circuit

🎥 Livestream workout recordings

Well done!

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