12 Week Advanced Program
Weeks 1-3 Workout A
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Workout Summary
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Full Warm Up (8:08)
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Superset 1 - Hip Hinge Mechanics with a Club. 2 Sets of 12 (1:11)
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Superset 1 - Single Leg Shoulder Rotations. 2 Sets of 12 (0:54)
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Superset 1 - Half Kneeling Chops. 2 Sets of 12
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Superset 2 - Squats with Mini Band or Weight. 3 Sets of 12 (0:51)
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Superset 2 - T's Y's and L's. 3 Sets of 12 (2:27)
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Superset 3 - Push Up Negatives. 3 Sets of 6 (5-12 sec holds) (1:22)
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Superset 3 - Dead Bug Opposite Arm Opposite Leg. 3 Sets of 6 (1:06)
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Pelvic Tilts with Glute Engagement. 1 Set of 12 (2-5 Seconds Down) (1:05)
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Supine Leg Lifts with Rotation. 1 Set of 6 (1:01)
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Clam Shells. 1 Set of 12 (1:11)
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Torso Turns with Wall Support. 1 Set of 12 (0:39)
Weeks 1-3 Workout B
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Workout Summary
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Full Warm Up (8:08)
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Bird Dog with Shoulder Flexion. 1 set of 6 (1:04)
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Superset 1 - Jump Squats. 4 Sets of 4 (0:35)
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Superset 1 - Bicycles. 4 Sets of 20-30 Seconds (0:56)
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Superset 2 - Deep Squats with Weight. 3 Sets of 12 (1:00)
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Superset 2 - Side Planks. 3 Sets of 30-60 Seconds (1:05)
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Superset 2 - Split Stance Rows. 3 Sets of 8 (0:46)
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Cats and Dogs. 1 Set of 12 (0:52)
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Childs Pose Into Extension. 1 Set of 6 (1:12)
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Open Books. 1 Set of 6 (0:43)
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Ankle Plantarflexion and Dorsiflexion. 1 Set of 12 (0:36)
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Standing Dynamic Neck Stretch. 1 Set of 12 (0:46)
Weeks 4-7 Workout A
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Workout Summary
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Full Warm Up (8:08)
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Double Leg Bridges. 1 Set of 12 (2-10 Sec Hold) (1:04)
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Superset 1 - Overhead Side to Side Medicine Ball Slams. 4 Sets of 4
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Superset 1 - Half Kneeling Medicine Ball Throw. 4 Sets of 4 (1:07)
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Superset 1 - Single Leg Lateral Hops. 4 Sets of 4 (1:02)
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Superset 2 - Reverse Crunches. 3 Sets of 30-45 seconds (1:28)
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Superset 2 - Sitting Shoulder Press, Neutral Pelvis. 3 Sets of 8 (0:44)
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Superset 3 - Duck Walk. 3 Sets of 8 (0:55)
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Superset 3 - Prone Planks. 3 Sets of 30-60 Seconds (1:06)
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Upper Body Stretch with a Pole 3 Ways. 1 Set of 12 (1:31)
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Sitting Internal Rotation Stretch. 1 Set of 12 (1:12)
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Standing Supported Hip Rotations. 1 Set of 12 (0:53)
Weeks 4-7 Workout B
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Workout Summary
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Full Warm Up (8:08)
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Bird Dog with Shoulder Flexion. 1 Set of 12 (1:04)
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Band Resisted Deadlifts. 1 Set of 12 (1:03)
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Superset 1 - Broad Jumps. 4 Sets of 4 (0:35)
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Superset 1 - Split Stance Chest Press with Rotation. 4 Sets of 10 (1:23)
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Superset 2 - Single Arm Dumbbell Rows Ipsilateral. 4 Sets of 8 (0:35)
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Superset 2 - Squats with Dumbbell. 4 Sets of 8 (0:49)
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Superset 3 - Half Kneeling Lifts. 2 Sets of 8 (1:19)
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Superset 3 - Single Leg Airplanes. 2 Sets of 8 (0:55)
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Superset 3 - Half Kneeling Resisted Rotation. 2 Sets of 8 (0:48)
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Pelvic Tilts Supported. 1 Set of 12 (0:35)
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Sitting Torso Turns Two Ways. 1 Set of 12 (1:43)
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Quadraped Reachbacks. 1 Set of 12 (0:51)
Weeks 8-12 Workout A
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Workout Summary
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Full Warm Up (8:08)
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Superset 1 - Broad Jump with 90-Degree Turn. 4 Sets of 4 (0:53)
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Superset 1 - Side to Side Medicine Ball Slams. 4 Sets of 4 (0:31)
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Superset 2 - Single Leg Lateral Hops with Power Emphasis. 4 Sets of 4 (1:02)
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Superset 2 - Step Through Medicine Ball Throw. 4 Sets of 4 (0:54)
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Superset 3 - Bent Over Rows. 3 Sets of 8 (0:53)
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Superset 3 - Squat with Dumbbell. 3 Sets of 8 (0:49)
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Superset 3 - Seated Band Rotations. 3 Sets of 8 (1:51)
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Superset 4 - Single Leg Bridge Pulses. 3 Sets of 30 Seconds (0:52)
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Superset 4 - Resisted Rotation Lateral Walkouts. 3 Sets of 8 (0:57)
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Superset 4 - Planks with Leg Raise. 3 Sets of 40-60 Seconds
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Hip Circles. 1 Set of 6 (1:06)
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Pelvic Tilts Supported. 1 Set of 12 (0:35)
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External Rotation with Assistance and Resistance. 1 Set of 12 (1:14)
Weeks 8-12 Workout B
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Workout Summary
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Full Warm Up (8:08)
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Bird Dog with Resisted Shoulder Flexion. 1 Set of 6 (1:31)
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Superset 1 - Oblique Twisters. 4 Sets of 10 (0:51)
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Superset 1 - Single Leg Jump Squats Land On Two Feet. 4 Sets of 4 (0:37)
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Superset 1 - Chest Pass with Medicine Ball. 4 Sets of 4 (0:29)
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Superset 2 - Split Squat with Dumbbells. 3 Sets of 8 (0:46)
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Superset 2 - Oblique V Ups. 3 Sets of 30 Seconds (0:57)
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Superset 2 - Mini Band Arm Raises 3 Sets of 8
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Superset 3 - Duck Walk. 3 Sets of 8 (0:55)
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Superset 3 - Split Stance Chest Press. 3 Sets of 8 (0:34)
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Superset 3 - Squat Position Hip Sways. 3 Sets of 8 (1:11)
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Childs Pose Into Extension. 1 Set of 6 (1:12)
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Split Stance Resisted Torso Turns with Wall Support. 1 Set of 12 (0:56)
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Standing Dynamic Neck Stretch. 1 Set of 12 (0:46)
