Overall Goals

⏱️4-6 Weeks

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

[box]Step Up with Weights, Front Leg Focus (alternate lead leg)[/box]

[enter video]

[box] Down Dog Push Up [/box]

[box] Squat Row, band or cable[/box]

[box] Ball Bench hip and shoulder roll outs[/box]

[box] Squat Lateral Slide[/box]

[box] Mountain climbers[/box]

[box] Plank Opposite Arm and Leg Lifts[/box]

[box] Walking Lunge DB on Shoulders[/box]

[box] Supine Straight Leg Scissors[/box]

[box] DB Deadlifts / Forward Bend[/box]

[box] Band Resist Hip Flexion in Standing (alternate sides for set)[/box]

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