Course curriculum

  • 1

    PHASE I - FIX FOUNDATIONS

    • Week 4 at a Glance
  • 2

    Week 4 - Day 1

    • F2 - Split Squat

    • F2 - Push-Up Progression

    • F2 - Bird/Dog (alternate arm/ leg together)

    • F2 - Glute Bridge - Leg Extension

    • F2 - Dying Bug

    • F2 - Wall Angel (seated progress to W-Y-Is)
  • 3

    Week 4 - Day 2

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S2 - Iron Cross

    • S2 - Standing Side Bend

    • S2 - Psoas Lunge Stretch

    • S2 - Hamstring Bicycle Stretch
  • 4

    Week 4 - Day 3

    • F2 - Split Squat

    • F2 - Push-Up Progression

    • F2 - Bird/Dog (alternate arm/ leg together)

    • F2 - Glute Bridge - Leg Extension

    • F2 - Dying Bug

    • F2 - Wall Angel (seated progress to W-Y-Is)
  • 5

    Week 4 - Day 4

    • S3 - Prone Press Up

    • S3 - Prone Cobra

    • S3 - Superman

    • S3 - Scorpion

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch
  • 6

    Week 4 - Day 5

    • F2 - Split Squat

    • F2 - Push-Up Progression

    • F2 - Bird/Dog (alternate arm/ leg together)

    • F2 - Glute Bridge - Leg Extension

    • F2 - Dying Bug

    • F2 - Wall Angel (seated progress to W-Y-Is)