| Activation | Week 1 | Week 2 | Week 3 | Week 4 | Week 5 |
| Downward Dog to Spider stretch | x6 each side | x6 each side | x6 each side | x6 each side | x6 each side |
| lateral band steps | x 30 steps each way | x 30 steps each way | x 30 steps each way | x 30 steps each way | x 30 steps each way |
| moster band kick backs | x 30 each leg | x 30 each leg | x 30 each leg | x 30 each leg | x 30 each leg |
| DB T's (light) | x 20 (light) | x 20 (light) | x 20 (light) | x 20 (light) | x 20 (light) |
| Split squat thoracic arm raise | x8 each side | x8 each side | x8 each side | x8 each side | x8 each side |
| band resisted lateral bound | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg | 2 x 8 each leg |
| lateral shuffle with bound | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg | 3 x 6 each leg |
| General lifts Do not circuit | week 1 | week 2 | week 3 | week 4 | week 5 |
| DB tricep extension | 3 x 6 med | 3 x 5 med / heavy | 3 x 4 heavy | 3 x 4 heavy | 3 x 4 heavy |
| Kettle Bell RDL (can use dumbbell or barbell) | 3 x 8 med | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy | 3 x 6 heavy |
| DB Step down step up | 3 x 6 each leg med | 3 x 6 each leg med | 3 x 6 each leg heavy | 3 x 6 each leg heavy | 3 x 6 each leg heavy |
| BB row (or dumbbell) | 3 x 6 medium | 3 x 5 med / heavy | 3 x 5 heavy | 3 x 4 heavy | 3 x 4 Vheavy |
| Core (2-3 times through, short rest) | week 1 | week 2 | week 3 | week 4 | week 5 |
| Bridging shoulder taps | x20 slow | x20 slow | x20 slow | x20 slow | x20 slow |
| Side plank hip ab | x 15 each side | x 15 each side | x 15 each side | x 15 each side | x 15 each side |
| knee to elbow crunch | x 20 slow | x 20 slow | x 20 slow | x 20 slow | x 20 slow |
| Standing pallof press - can do single leg | x 10 holds (5 sec hold) | x 10 holds (5 sec hold) | x 10 holds (5 sec hold) | x 10 holds (5 sec hold) | x 10 holds (5 sec hold) |
| Quadruped band row | x10 each side | x10 each side | x10 each side | x10 each side | x10 each side |