Course curriculum

  • 1

    PHASE II - FIX FORCE

    • Week 7 at a Glance
  • 2

    Week 7 - Day 1

    • F4A - Single Leg Glute Bridge

    • F4A - Squat to Overhead Press (Band/DB)

    • F4A - Band Pull Aparts T’s/Y’s (Band/Cable Crossover)

    • F4A - Plank - Shoulder Taps

    • F4A - Chest Press ( Band or DBs)

    • F4A - Core Pallof Press
  • 3

    Week 7 - Day 2

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1- Cervical spine Mobility Drills (SAM)

    • S5 - Standing Pigeon/Glute Stretch

    • S5 - Couch Stretch

    • S5 - Lunge Twist Up

    • S5 - Inch Worm

    • S5 - Dynamic Blackburn
  • 4

    Week 7 - Day 3

    • F4B - KettleBell Swings

    • F4B - Reverse Lunges

    • F4B - Dumbbell Floor to Overhead press (Thruster)

    • F4B - SA Dumbbell Row on Bench

    • F4B - Mountain Climbers (3x30 seconds)

    • F4B - Burpees (3x30 seconds)
  • 5

    Week 7 - Day 4

    • S1 - Pelvic Tilts

    • S1 - Cat/Cow

    • S1 - Thread The Needle

    • S1 - Cervical spine Mobility drills (SAM)

    • S4 - Seated Scalene Stretch

    • S4 - Supine Figure 4

    • S4 - Side Lunge adductor Stretch
  • 6

    Week 7 - Day 5

    • F4C - KettleBell Goblet Squats

    • F4C - Cable Rows

    • F4C - Dumbbell Lunge to OH Press

    • F4C - Bench Press (DB or straight bar)

    • F4C - Reverse Crunch (3x30 seconds)

    • F4C - Squat Jacks (3x30 seconds)