Bronze Membership
July 2024 Workouts
Week 1
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Click on links to view the exercise demonstration
90 90 Hip Lifts | Three sets x 10 reps
90 90 Hip Transitions | Three sets of 10 reps
90 90 Hip ER Lowers | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets x 10 reps
Machine Gun Drill + Twists | Three sets x 15 reps
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Click on the links to view the exercise demonstration.
Bear Crawl Drag Through | Three sets x 10 reps
Paloff Press | Three sets of 10 reps
Rotational Side Plank + Ball Toss | Three sets x 10 reps
Bear Crawls | Three sets x 10 reps
Dead Bug + Band Pull | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Open Books | Three sets of 15 reps
Squat to Overhead Press | Three sets x 10 reps
Swimmers | Four sets x 12 reps
Down Dog to Push-Up Position | 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
Swimmers | Three sets of 10 reps
Rotational Side Plank + Ball Toss | Two sets x 15 reps
Open Books | Three sets x 12 reps
Single Leg Paloff Press + Overhead Raise | Three sets x 8 reps
Weighted Reverse Lunge | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Tall Kneeling Shoulder Press | Three sets x 10 reps
Open Books | Three sets of 15 reps
RDL With Weight / RDL Taps | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Lunge Rockers | Three sets x 8 reps
Week 2
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Click on the links to view the exercise demonstration.
Open Books | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 10 reps
90 90 Hip ER Lowers | Three sets x 10 reps
Kneeling Ankle Mobility | 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 x 10 reps
Paloff Press | Three sets of 10 reps
Lateral Heel Taps | Three sets x 10 reps
Supine Scorpions | Three sets x 10 reps
Dead Bug + Band Pull | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Open Books | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 15 reps
RDL With Weight / RDL Taps | Three sets x 10 reps
Swimmers | Three sets x 12 reps
D1 Flexion and Extension | 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
Scapular Push Up | Three sets of 10 reps
Paloff Press | Two sets x 15 reps
Elevated Heel Taps | Three sets x 12 reps
Lateral Hops + Tap | Three sets x 8 reps
Open Books | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Open Books | Three sets of 10 reps
Lower Trunk Rotations | Three sets x 15 reps
Lateral Heel Taps | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Lunge Rockers | Three sets x 8 reps
Week 3
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Click on the links to view the exercise demonstration.
Quad Nordics + Band | Three sets x 10 reps
Scapular Push-Up | Three sets of 10 reps
Side Plank Band Rows | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets x 10 reps
Banded Dead Bugs | Three sets x 15 reps
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Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
D1 Flexion and Extension | Three sets of 10 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Banded Fast Feet + Single Leg Deceleration | Three sets x 10 reps
Dead Bug + Band Pull | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
Forward Lunge Taps + Hop | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 15 reps
Scapular Push Up | Three sets x 10 reps
Side Plank Band Rows | 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
Banded Fast Feet + Single Leg Deceleration | Three sets of 10 reps
Paloff Press | Two sets x 15 reps
Elevated Heel Taps | Three sets x 12 reps
Lateral Hops + Tap | Three sets x 8 reps
D1 Flexion and Extension | Three sets x 12 reps
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Click on the links to view the exercise demonstration.
Side Plank Band Rows | Three sets of 10 reps
Scapular Push Up | Three sets x 15 reps
Forward Lunge Taps + Hop | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Lateral Bound Taps | 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
Banded Reverse Lunge | Three sets of 10 reps
Machine Gun Drill + Twists | Three sets x 10 reps
Rear Elevated Lateral Hops | 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.
90 Degree Wall Sit | Three sets x 10 reps
Paloff Press | Three sets of 10 reps
Rear Elevated Split Squat | Three sets x 10 reps
Lateral Snap Downs | Three sets x 10 reps
Bear Crawls | Three sets x 12 reps
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Click on the links to view the exercise demonstration.
Banded Reverse Lunge | Three sets x 10 reps
Side Plank Band Rows | Three sets of 15 reps
RDL with Weight / RDL Taps | Three sets x 10 reps
Bear Crawl Drag Through | 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
Rear Elevated Split Squat | Three sets of 10 reps
Paloff Press | Two sets x 15 reps
Heel Elevated Heel Taps | Three sets x 12 reps
90 Degree Wall Sit | Three sets x 8 reps
Tall Kneeling Pallof Press | Three sets x 8 reps
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Click on the links to view the exercise demonstration.
90 Degree Wall Sit | Three sets of 10 reps
Banded Reverse Lunge | Three sets x 15 reps
Forward Lunge Taps + Hop | Three sets x 8 reps
Dead Bug + Band Pull | Three sets x 12 reps
Lateral Snap Downs | Three sets x 10 reps
Rear Elevated Lateral Hops | Three sets x 8 reps