Bronze Membership
April 2024 Workouts
Week 1
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Click on links to view the exercise demonstration
Machine Gun Drill + Twists | Three sets x 10 reps
Seated Soleus Raises | Three sets of 10 reps
Single Leg Eccentric Hamstring Sliders | Three sets x 10 reps
Banded Lateral Hip Lift | Three sets x 10 reps
Mountain Climbers | Three sets x 15 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets of 10 reps
Pallof Press + Lateral Hip Lift | Three sets x 10 reps
90 Degree Wall Sit | Three sets x 10 reps
Bear Crawls | Three sets x 10 reps
Goblet Squat with Heel Elevated | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Single Leg Eccentric Hamstring Sliders | Three sets x 10 reps
Banded Lateral Hip Lift | Three sets of 15 reps
Single Leg Skaters | Three sets x 10 reps
Swimmers | Four sets x 12 reps
Single Leg Pass Through | Three sets x 10 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Pallof Press + Lateral Hip Lift | Three sets of 10 reps
Banded Partner Lateral Drive | Two sets x 15 reps
Open Books | Three sets x 12 reps
90 Degree Wall Sit | Three sets x 8 reps
Goblet Squat with Heel Elevated | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Creeper Walks | Three sets x 10 reps
Machine Gun Drill + Twists | Three sets of 15 reps
Single Leg Eccentric Hamstring Sliders | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
Banded Lateral Hip Lift | Three sets x 10 reps
Single Leg Skaters | Three sets x 8 reps
Week 2
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Click on the links to view the exercise demonstration.
Incline Bench Press | Three sets x 10 reps
Banded Reverse Lunge | Three sets of 10 reps
Single Leg Skaters | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets x 10 reps
Rear Elevated Lateral Hops | Three sets x 10 reps
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Click on the links to view the exercise demonstration.
Swimmers | Three sets x 10 reps
Plyo Ball scapular press | Three sets of 10 reps
Banded Lateral Bear Crawls | Three sets x 10 reps
Goblet Squat with Heel Elevated | Three sets of 10 reps
Dead Bug + Band Pull | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Seated Box Jumps | Three sets x 10 reps
Down Dog to Push Up Position | Three sets of 15 reps
Lateral Bound Taps | Three sets x 10 reps
Incline Bench Press | Three sets x 12 reps
Banded Reverse Lunge | Three sets x 10 reps
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Click on the links to view the exercise demonstration.
Lateral Creeper Walks | Three sets x 10 reps
Banded Partner Lateral Drive | Three sets of 10 reps
Paloff Press | 4 x 30 sec
Single Leg Skaters | Three sets x 12 reps
Swimmers | Three sets x 8 reps
Goblet Squats | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Goblet Squat with Heel Elevated | Three sets of 10 reps
Banded Reverse Lunge | Three sets x 15 reps
Incline Bench Press | Three sets x 8 reps
Seated Box Jumps | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Lateral Bound Taps | Three sets x 8 reps
Week 3
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Click on the links to view the exercise demonstration.
Banded Lateral Hip Lift | Three sets x 10 reps
Lunge Rockers | Three sets of 10 reps
90 Degree Wall Sit | Three sets x 10 reps
Single Leg Pass Through | Three sets x 10 reps
Banded Lateral Bear Crawls | Three sets x 15 reps
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Click on the links to view the exercise demonstration.
Plyo Ball scapular press | Three sets x 10 reps
Bear Pose Shoulder Slides | Three sets of 10 reps
Banded Lateral Hip Lift | Three sets x 10 reps
External Rotation Quarter Turns | Three sets x 10 reps
Goblet Squats | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Lunge Rockers | Three sets x 10 reps
Swimmers | Three sets of 15 reps
Lower Trunk Rotations | Three sets x 10 reps
Quad Nordics + Band | Three sets x 12 reps
90 Degree Wall Sit | Three sets x 10 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Plyo Ball scapular press | Three sets of 10 reps
External Rotation Quarter Turns | Two sets x 15 reps
RDL With Weight / RDL Taps | Three sets x 12 reps
Scapular Push-Ups | Three sets x 8 reps
Open Books | Three sets x 12 reps
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Click on the links to view the exercise demonstration.
Creeper Walks | Three sets of 10 reps
Single Leg Pass Through | Three sets x 15 reps
Banded Lateral Hip Lift | Three sets x 8 reps
Lunge Rockers | Three sets x 12 reps
Lateral Snap Downs | Three sets x 10 reps
Split Stance Rotation Ball Toss | Three sets x 8 reps
Week 4
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Click on the links to view the exercise demonstration.
Lateral Bound Taps | Three sets x 10 reps
Pallof Press + Lateral Hip Lift | Three sets of 10 reps
Lunge Rockers | Three sets x 10 reps
Incline Bench Press | Three sets x 10 reps
Single Leg Pass Through | Three sets x 15 reps
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Click on the links to view the exercise demonstration.
Lateral Creeper Walks | Three sets x 10 reps
90 Degree Wall Sit | Three sets of 10 reps
Goblet Squat with Heel Elevated | Three sets x 10 reps
Single Leg Skaters | Three sets x 10 reps
Goblet Squats | Three sets x 12 reps
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Click on the links to view the exercise demonstration.
Single Leg Pass Through | Three sets x 10 reps
Pallof Press + Lateral Hip Lift | Three sets of 15 reps
Lunge Rockers | Three sets x 10 reps
Incline Bench Press | Three sets x 12 reps
Seated Box Jumps | Three sets x 10 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
90 Degree Wall Sit | Three sets of 10 reps
Paloff Press | Two sets x 15 reps
Goblet Squat with Heel Elevated | Three sets x 12 reps
Single Leg Skaters | Three sets x 8 reps
Lateral Creeper Walks | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Pallof Press + Lateral Hip Lift | Three sets of 10 reps
Swimmers | Three sets x 15 reps
Scapular Push-Ups | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
External Rotation Quarter Turns | Three sets x 10 reps
Rear Elevated Lateral Hops | Three sets x 8 reps