Week 1 Workouts
Be sure to look int the workouts section to see how to do all these. This is just a run down of every workout you have
Sunday
No workouts
Monday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
- Chest Stretch
- Shoulder Stretch
- Lat Stretch
- Abs Stretch
- Bicep Stretch
- Triceps Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.
Tuesday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.
Wednesday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
- Chest Stretch
- Shoulder Stretch
- Lat Stretch
- Abs Stretch
- Bicep Stretch
- Triceps Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.
Thursday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.
Friday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
- Chest Stretch
- Shoulder Stretch
- Lat Stretch
- Abs Stretch
- Bicep Stretch
- Triceps Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.
Saturday
Part 1 – Do these twice a day once in the morning and evening if possible. If not then do them all in a row. Do 30 seconds for each muscle’s stretch.
- Hip Flexor Stretch
- Crossover Stretch
- Butterfly Stretch
- Cross over pull in stretch
- Lay Down Hamstring Stretch
- Sumo Squat Stretch
- Quad Stretch
- Calf Stretch
- Standing Hamstring Stretch
- Crossover Standing Glute Stretch
Part 2 – Do these once a day but 2 sets of each
- Plank (30 seconds)
- Side Plank (30 seconds each side)
- Pelvic Thrusts (30 reps and squeeze at the top)
- Alternating Belly Superman (left leg right arm on your belly. Then alternate do 30 reps for each, and make it so you can feel your belly)
- Chest Raise Ups – Lay on your belly with your arms relaxed on your sides then bring your chest as high as you can and squeeze your gluts – 30 reps
- Alternating Knee Superman – Get on all 4s and take your right arm and left leg and extend them out, hold for 30 seconds, switch and do the other arm and leg.