Category Progress
12/14
Phase 1 Introduction
⭐️ You'll find the full Phase 1 Schedule in your workbook! ⭐️ If you haven't already printed out the workbook, click here to go back to the Intro module and print it out.
Lifestyle Changes for Phase 1
🖥 Turn screens off one hour before bedtime. Keep your phone out of the bedroom so you don’t dose yourself with stress hormones before bed or first thing in the morning. For more...
🗓 Phase 1 Workout Schedule
📚 For your convenience, we have linked the workout routines for each day in Phase 1 below. Make sure to track your progress week by week by printing out the workbook! Monday ...
Extra Exercise for the Extra Motivated - Phase 1
⏰ Extra time and motivation? AWESOME! Here's what to do: Do extra rounds of your mobility routines - either multiple rounds at the same time or extra rounds later on the day they're alr...
Special Advice for Athletes
📉 Eliminate or reduce your high intensity/high load workouts for at least the first two phases of this program. 💆♀️ After and/or before gym workouts, use the massage routine&nb...
Workouts for Phase 1
Phase 1 Morning Workout
Exercises in Order Strong Breathing Head Circles Spine Twists Side Bend with Bent Knees Anterior Neck Stretch Anterior Neck Tucks Posterior Neck Stretch Posterior Neck Isometric Hinge with Straigh...
Phase 1 Mobility 1 Workout
Exercises in Order Cobra on Elbows Quad Belly lift Windmill Quad Stretch on Couch or Wall Side-lying Side Plank Hip Thrust Two Legs Split Squat Rear Leg Hamstring Curl with Weight Forward Hea...
Phase 1 Mobility 2 Workout
Exercises in Order Quadruped T-spine Rotation Cat Cow Hip Hinge with Light Weight Chest Opener Behind Back Pancake Downward Dog 90 90 Wipers Bridge with Pillow between Knees 45 second Hold Hip Fle...
Phase 1 Mobility 3 Workout
Exercises in Order Bird Dog Kneeling Adductor Stretch with High Chest Hang Option Kneeling Adductor Low Chest Kneeling Lat Tricep Stretch Butterfly 90 90 Wipers Side Adductor Lift with Ankle Weights
Phase 1 Mobility 4 Workout
Exercises in Order Standing Side Bends with Weight Standing Bent Leg CARS Standing Hip Airplane Side Leg Lift 180 Windmill Side Leg Lift 90 Ankle Squeeze Hollow Body with Feet Up Forward Head with...
Phase 1 Mobility 5 Workout
Exercises in Order Dead Bug Side-Lying External Rotated Leg Raise 90 90 Pigeon Passive 90 90 Pigeon Contract Side-lying Closed Clam with Weight Lat Triceps Stretch Reverse Clam with Weight
Phase 1 Mobility 6 Workout
Exercises in Order Oblique Twist Quadruped CAR Adductor Press 90 90 Internal Rotation Stretch 90 90 Internal Rotation Lift 90 90 Wipers Squat with Knee Pillow Squeeze Downward dog single leg ...
Asymmetry Routine
First round go through symmetrically Seated Twist Side Oblique Thigh Lift Hip Airplane / Hip Drop Standing Side Bend with Light Weight Single Leg Hip Thrust (Feel for Weaker Side) Then do ...
Massage Routine
Exercises in Order Glutes Quads (Thighs) Mid-Back Open Lats Inner Thigh on Block Calves Hamstrings on Chair Feet Low Back on Wall QL on Wall (Below Ribs, Above Pelvis) Pecs on Wall Upper Traps Nec...