Phase 1 Day 2

Aerobic conditioning, mobility & muscle activation

Phase 1 Day 2

Aerobic conditioning, mobility & muscle activation
Phase 1, weeks 1 – 8, Build the foundation

This phase sets the stage for all other phases to come. Taking the time early on and building a rock-solid foundation will set you up for success now and down the road. Take your time, prioritize quality over quantity of repetitions and learn the movements to the best of your capacity.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 8: use an RPE of 8 for exercises where external weights are used.

Download the workout tracker

Warm Up - Complete in descending order & repeat a 2nd time if needed

Diaphragmatic Breathing - Aerobic Training

Intensity:
Repetitions:

Foam Roll Series

Intensity:
Repetitions:

Workout

Plan a 20 - 30 minute continuous walk OR incorporate 3, 10 minute walks throughout the day. You may consider wearing your weighted vest during these walks

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Walk

Intensity:
Repetitions:

Level 1 Heel Drops

Intensity:
Bodyweight (with mat)
Repetitions:

Weeks 1 - 4: 3 Sets of 12 repetitions

Level 2 Heel Drops

Intensity:
Bodyweight
Repetitions:

Weeks 5 - 8: 3 Sets of 12 repetitions

Cool Down

Prone Scapular Pinch

Intensity:
Repetitions:

Standing Banded Y's & I's

Intensity:
Repetitions:

Banded Dog Pees

Intensity:
Repetitions:

Hip Mobility’s & Balance

Intensity:
Repetitions: