Bronze Membership

March 2024 Workouts

Week 1

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
Bilateral Heel Raises | Three sets x 15 reps
Click on the links to view the exercise demonstration.
Paloff Press | Three sets of 10 reps
Supine Scorpions | Three sets x 10 reps
Heel Elevated Heel Taps | Three sets x 10 reps
Bear Crawls | Three sets x 10 reps
Down Dog to Push-Up Position | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Bilateral Heel Raises | Three sets x 10 reps
Side Plank Band Rows | Three sets of 15 reps
Kneeling Ankle Mobility | Three sets x 10 reps
Swimmers | Four sets x 12 reps
RDL With Weight / RDL Taps | Three sets x 10 reps
Click on the links to view the exercise demonstration.
Supine Scorpions | Three sets x 10 reps
Swimmers | Three sets of 10 reps
Rotational Side Plank + Ball Toss | Two sets x 15 reps
Bear Crawls | Three sets x 12 reps
Heel Elevated Heel Taps | Three sets x 8 reps
Down Dog to Push-Up Position | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Bilateral Heel Raises | Three sets of 15 reps
Side Plank | Three sets x 8 reps
Side Plank Band Rows | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Lunge Rockers | Three sets x 8 reps

Week 2

Click on the links to view the exercise demonstration.
Side Plank Band Rows | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 10 reps
Banded Reverse Plunge | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets x 10 reps
Lunge Rockets | Three sets x 15 reps
Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Down Dog to Push-Up Position | Three sets of 10 reps
Lateral Heel Taps | Three sets x 10 reps
Box Step Hops | Three sets x 10 reps
Tall Kneeling Pallof Press | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Side Plank Band Rows | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 15 reps
Banded Reverse Lunge | Three sets x 10 reps
Banded Lateral Bear Crawls | Three sets x 12 reps
D1 Flexion and Extension | Three sets x 10 reps
Click on the links to view the exercise demonstration.
Down Dog to Push-Up Position | Three sets x 10 reps
Box Step Hops | Three sets of 10 reps
Tall Kneeling Pallof Press | Three sets x 20 reps
Elevated Heel Taps | Three sets x 12 reps
Lateral Hops + Tap | Three sets x 8 reps
Swimmers | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Side Plank Band Rows | Three sets of 10 reps
Banded Reverse Lunge | Three sets x 15 reps
Paloff Press | Three sets x 8 reps
Lunge Rockers | Three sets x 12 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Single Leg Eccentric Hamstring Sliders | Three sets x 8 reps

Week 3

Click on the links to view the exercise demonstration.
Supine Scorpions | Three sets x 10 reps
Bear Crawls | Three sets of 10 reps
Bilateral Heel Raises | Three sets x 10 reps
Towel Scrunch | Three sets x 10 reps
Heel Elevated Heel Taps | Three sets x 15 reps
Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Lunge Rockers | Three sets of 10 reps
Single Leg Eccentric Squat | Three sets x 10 reps
Box Step Hops | Three sets x 10 reps
Dead Bug + Band Pull | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Towel Scrunch | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets of 15 reps
Bear Crawls | Three sets x 10 reps
Bilateral Heel Raises | Three sets x 12 reps
90 Degree Wall Sit | 4 x 30 sec
Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets x 10 reps
Lunge Rockers | Three sets of 10 reps
Paloff Press | Two sets x 15 reps
Box Step Hops | Three sets x 12 reps
Lateral Hops + Tap | Three sets x 8 reps
D1 Flexion and Extension | Three sets x 12 reps
Click on the links to view the exercise demonstration.
Kneeling Ankle Mobility | Three sets of 10 reps
Bear Crawls | Three sets x 15 reps
Bilateral Heel Raises | Three sets x 8 reps
Towel Scrunch | Three sets x 12 reps
Supine Scorpions | Three sets x 10 reps
Heel Elevated Heel Taps | Three sets x 8 reps

Week 4

Click on the links to view the exercise demonstration.
Scapular Push-Up | Three sets x 10 reps
Lower Trunk Rotations | Three sets of 10 reps
Split Stance Heel Raises | Three sets x 10 reps
Side Plank Band Rows | Three sets x 10 reps
Single Leg Pass Through | Three sets x 15 reps
Click on the links to view the exercise demonstration.
90 Degree Wall Sit | 4 x 30 sec
Heel Elevated Heel Taps | Three sets of 10 reps
Banded Reverse Lunge | Three sets x 10 reps
Lateral Snap Downs | Three sets x 10 reps
Lunge Rockers | Three sets x 12 reps
Click on the links to view the exercise demonstration.
Seated Box Jumps | Three sets x 10 reps
Kneeling Ankle Mobility | Three sets of 15 reps
Lower Trunk Rotations | Three sets x 10 reps
Box Step Hops | Three sets x 12 reps
Scapular Push-Up | Three sets x 10 reps
Click on the links to view the exercise demonstration.
Single Leg Eccentric Hamstring Sliders | Three sets x 10 reps
Heel Elevated Heel Taps | Three sets of 10 reps
Swimmers | Two sets x 15 reps
Bilateral Heel Raises | Three sets x 12 reps
Banded Reverse Lunge | Three sets x 8 reps
Tall Kneeling Pallof Press | Three sets x 8 reps
Click on the links to view the exercise demonstration.
Lower Trunk Rotations | Three sets of 10 reps
Seated Box Jumps | Three sets x 15 reps
Forward Lunge Taps + Hop | Three sets x 8 reps
RDL With Weight / RDL Taps | Three sets x 12 reps
90 Degree Wall Sit | 4 x 30 sec
Box Step Hops | Three sets x 12 reps