Overall Goals
⏱️4-6 Weeks
✅ Goal #1
✅ Goal #2
✅ Goal #3
✅ Goal #2
✅ Goal #3
Workouts
Plan for: [ENTER DATE]
Goals for this phase:
✅Goal one goes here
✅Goal two goes here
✅Goal three goes here
✅Goal four goes here
Issues to Resolve: Issues to resolve goes here
| Exercise | Sets | Reps |
| Step Up with Weights, Front Leg Focus (alternate lead leg) | 3 | 30 (15 per side) |
| Plank to Down dog Push Up, to range of shoulder stability | 3 | 8-10 |
| Squat Row, band or cable | 3 | 12 |
| Ball Bench hip and shoulder roll outs | 3 | 10 |
| Squat Lateral Slide | 2-3 | 10 each leg |
| Mountain climbers | 2-3 | 40 |
| Plank Opposite Arm and Leg Lifts | 2-3 | 5 |
| Walking Lunge DB on Shoulders | 2-3 | 16 |
| Supine Straight Leg Scissors | 2-3 | 40 |
| DB Deadlifts / Forward Bend | 2-3 | 15 |
| Band Resist Hip Flexion in Standing | 2-3 | 15 |
Demonstration Videos
[enter video]
Ball Bench hip and shoulder roll outs
Plank Opposite Arm and Leg Lifts
Band Resist Hip Flexion in Standing (alternate sides for set)