Week One

Workout A:

Glute Bridge—Static

Form a straight line from your shoulders to your knees. Hold for 30 seconds.
See the video demonstration.

Y's, T's—Floor

Floor Ys: Lying facedown on the floor, raise your arms forward and to the side to create a "Y" with your torso. Floor Ts: Lying facedown on the floor, raise your arms to the side to create a "T" with your torso. Do 10 reps of each.
See the video demonstration.

Pillar Bridge—Front

Keep your torso tight and think about stretching your spine from your hips to head. Hold for 30 seconds.
See the video demonstration.

Lateral Pillar Bridge—Dynamic

Keep your body in a straight line and keep your stomach tight. You should feel this burn in your shoulders and your core. Do 10 reps.
See the video demonstration.

Workout B:

Handwalk

Bend over at your waist and slowly walk your hands out into the pushup position. Keep your knees straight and then slowly walk your toes toward your hands. Do five reps. You should feel this stretch your hamstrings and it should ignite your shoulders and abs. Do five reps.
See the video demonstration.

Mini-Band Hip External Rotation

Keep your chest up, your hips back, and your feet flat on the floor. Move your knee inward and then outward. Do six reps on each side. You should feel this work the outside of your hips.
See the video demonstration.

Medicine-Ball Chest Pass—Kneeling

Bring the ball to your chest and immediately throw it back against the wall as hard as possible. Catch ball and repeat. Do 10 reps without pause.
See the video demonstration.

Medicine-Ball Overhead Throw—Kneeling

Drop the ball behind your head and then immediately throw it into the wall. Catch and repeat. Do 10 reps without pause.
See the video demonstration.

Week Two

Workout A:

Plank—Arm Lift

Without moving your torso, lift your left arm up and slightly to the left and hold for one to two seconds. Return to start position and repeat with right arm. Keep your stomach tight throughout the movement. Do eight reps on each side.
See the video demonstration.

Lateral Pillar Bridge

With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder. Hold for 30 seconds on each side.
See the video demonstration.

Glute Bridge—Reps

Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. Hold and then return to start position. Repeat. Double-check that only the heel of your foot is on the ground. Do 12 reps.
See the video demonstration.

T's—Standing

Glide your shoulder blades back and down and then raise your arms level with your head to form a T. Return to start position and repeat. Make sure that you initiate movement with your shoulder blades, not your arms. Do 12 reps.
See the video demonstration.

Y's—Standing

Glide your shoulder blades back and down and then raise your arms over your head to form a Y. Return to start position and repeat. Make sure that you initiate movement with your shoulder blades, not your arms. Do 12 reps.
See the video demonstration.

Workout B:

Handwalk—Reverse

Bend over at your waist and put your hands on the ground. Walk your feet backward until you are in a push-up position. Keep your knees straight and walk your hands toward your feet. When you feel a stretch, walk your feet back out and repeat. Do five reps.
See the video demonstration.

Mini Band Walk—Lateral Straight Leg

Moving to the right, push with your left leg while stepping laterally with your right. Do six reps on each side. Make sure you keep tension on the mini band at all times.
See the video demonstration.

Medicine Ball Chest Pass—Standing

Bring ball to chest and immediately throw ball as hard as possible into the wall. Catch the ball and return to start position. Do 10 reps. Keep your back straight and your stomach tight.
See the video demonstration.

Medicine Ball Overhead Throw—Standing

Lift the ball behind your head and then immediately throw it into the wall. Catch the ball and return to start position. Do 10 reps on each side. Keep your back straight and your stomach tight.
See the video demonstration.

Week Three

Workout A:

Pillar Bridge—Marching

Keep your back as straight as possible. Lift your left leg, pause, and then return to the mat. Repeat with opposite leg. Do six reps on each side.
See the video demonstration.

Lateral Pillar Bridge—Jumping Jack

With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine. From this position, lift your top leg into the air as if you were doing a lateral jumping jack. Do six reps on each side.
See the video demonstration.

Glute Bridge—Marching

Lift hips off ground until knees, hips, and shoulders are in a straight line. Lift your right knee to your chest, pause, and then lower it back to the ground. Repeat with the other side and do six reps on each side.
See the video demonstration.

W's—Standing

Bend your arms slightly and raise them at your sides as though you are making a W (your head makes the center point of the letter). Lift them at your sides, pause, and move back to the start position. Make sure you initiate movement by pulling your shoulder blades together. Do 12 reps.
See the video demonstration.

Workout B:

Inverted Hamstring

Bend over at the waist and kick your opposite heel up so that it's level with your head. When you feel the stretch, stand and step back with other foot and repeat. Do five reps for each side. Try to maintain a straight line from your ear through your hip, knee, and ankle.
See the video demonstration.

Mini-Band Walk—Lateral Bent Knee

Moving to the right, push with your left leg while stepping laterally with your right. Do six reps and then repeat in the opposite direction. Remember to keep tension on the mini-band at all times.
See the video demonstration.

Medicine Ball Parallel Throw—Kneeling

Initiate the movement with your hips, and then follow with your arms and ball. Catch the ball and then repeat. Do 12 reps.
See the video demonstration.

Medicine Ball Perpendicular Throw—Kneeling

Rotate your trunk away from the wall. Hold the ball behind your hip. Initiate the throw with your hips, and then follow with your arms and ball. Catch the ball and then repeat. Do 12 reps on each side.
See the video demonstration.

Week Four

Workout A:

Pillar Bridge—Arm Lift

Without moving your torso, lift your left arm up and slightly to the left and hold for one to two seconds. Return to start position and repeat with right arm. Keep your stomach tight throughout the movement. Do eight reps on each side.
See the video demonstration.

Lateral Pillar Bridge—Abduction

With your body in a straight line and your elbow under your shoulder, push your hip off the ground, creating a straight line from ankle to shoulder and keeping your head in line with your spine. From this position, lift your top leg into the air and hold it for 30 seconds. Repeat on the opposite side.
See the video demonstration.

Glute Bridge—One Leg

Fire your right glute to bridge your hips so your weight is supported by only your right heel and shoulders. Hold and return to start position. Do eight reps with each leg.
See the video demonstration.

L's—Standing

Pull your shoulder blades together then lift your elbows, and bend them to 90 degrees. Next, rotate your hands behind your head. Make sure you initiate movement by pulling your shoulder blades together. Do 15 reps.
See the video demonstration.

Workout B:

T Hip Rotation

Hinge through your left hip by dropping your chest and lifting your right leg to the ceiling to create a T with your body. While holding onto a support with your left hand, open your hips and shoulders toward the ceiling until you feel a stretch on the outside of your left hip. Hold for one or two seconds. Do five reps on each side.
See the video demonstration.

Mini Band Walk—Lateral Bent Knee

Moving to the right, push with your left leg while stepping laterally with your right. Do six reps and then repeat in the opposite direction. Remember to keep tension on the mini band at all times.
See the video demonstration.

Medicine Ball Parallel Throw—Standing

Initiate the throw with your hip and follow it with your trunk, arms, and the ball. Catch the ball and repeat. Do 12 reps on each side.
See the video demonstration.

Medicine Ball Perpendicular Throw—Standing

Rotate your torso away from wall, taking the ball behind your hip. Initiate the throw with your hip and follow it with your torso, arms, and the ball. Do 12 reps on each side.
See the video demonstration.