Phase 2 Welcome

Phase 2 Lifestyle Changes

  🖥  Keep working on turning off screens one hour before bedtime. Set up bets or bargains with friends and family to make it a firm boundary.  For more help setting up healt...

🗓 Phase 2 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 2

⏰  Extra time and motivation? AWESOME! Here's what to do:  Do extra rounds of the mobility or asymmetry workouts. If you have no experience lifting weights, DON'T do extra roun...

Phase 2 Morning Workout

Exercises in Order Quadruped Strong Breathing Quad Head Circles Cat Cow Quad Side Bends Quad CAR Dead Bugs Bridge pushing arms into floor Standard Hip Hinge x 5 per side Single Leg Wide Foot Hinge...

Phase 2 Mobility 1 Workout

Exercises in Order Quadruped T-Spine Rotation Active Cobra Jefferson Curl Downward Dog Single Leg Chest Stretch on Floor with Contractions Pancake with Contractions Windmill no Weight Kneeling Add...

Phase 2 Mobility 2 Workout

Exercises in Order Standing Weighted Side Bend Split Squat from Floor Side Plank Hip Thrust One Leg Forward Head Fix Windmill with Weight Hinge with Weight Hang, two rounds with 30 sec. rest

Phase 2 Mobility 3 Workout

Exercises in Order Side Adductor Lifts (no weight) 90 90 Wipers Side Split Isolated Bent Over 90 90 Internal Rotation Stretch 90 90 internal Rotation Lift 90 90 Pigeon Stretch 90 90...

Phase 2 Mobility 4 Workout

Exercises in Order Jelly Fish Arm Circles Narrow Squat Hold Windmill (no weight) Head and Neck Circles Arms Out Hinge with T Arms Posterior Neck with Weight SLDL Balance Passive Hang

Phase 2 Strength Workout

Exercises in order Hollow Body Hold with Ankle squeeze + Knee squeeze Quadruped Hip CAR Dumbbell Row with band or dumbbell Hip Thrust x 15 w/weight Push-up x 5 Squat Heels Elevated...

Asymmetry Routine

Massage Routine