Advanced Program Weekly Plan: 

Congrats if you have made it this far.  Very few have.  To be training in this program you must pass all the intermediate test times without fail! 

Phase 1: Movement Sessions A, B, and C 

         -Days 1,4: A

         -Days 2,5: B

         -Days 3,6: C 

Phase 2:  Bonus workouts or whatever you feel your body needs! 

At this point in the program you should know what your body needs.  Still use the movement sessions as guidelines but feel free to customize and gear your movements to what you want to work on/improve upon that day.  You should also be able to explore other activities in life knowing you have created an awesome foundation that will minimize injury and allow you to do things you may never thought would be possible!

WarmUp For All Movement Sessions: 

*All done one after the other no rest 

Or

Just move, jump rope, have fun, play games, or do the locomotion movements!  Anything that gets your heart rate up, blood flowing, and a light sweat on is a great warm up! 

Movement Session A: 

1. 3 Way Hip Circles

-100 reps each position counter-clockwise and clockwise 

2. 3 Sets of:

-Squat Holds (loaded max weight) (10 second hold)

-Speed Russian Lunge (10 each leg) 

-Squat Hold (loaded) (10 seconds) 

-Speed Russian Lunge (10 each leg) 

-Squat Hold (loaded) (10 seconds) 

-10 Squat Jumps

** Rest 3-5 minutes in between sets

 

3. Hamstring Hold 3:00 Minutes 

-Rest 3 Minutes

4. Lunge Hold 2:30 Seconds

-Rest 3 Minutes in between legs 

5. 100 Rebound Pushups from Knees 

-Rest 3 Minutes 

6. 3:00 Minute Dead Hang

 

7. 300 Cross Crawl Supermans 

Movement Session B: 

1. Pushup Bottom Hold 2:00 Minutes 

-followed by 100 Front Delt Rebounds 

2. Pushup Bottom Hold 2:00 Minutes

-followed by 100 Lateral Delt Rebounds 

3. Pushup Bottom Hold 2:00 Minutes 

-followed by 100 Bent Over Lateral Rebounds 

4. Dead Hang 1:00 Minute 

-followed by 30 Barbell Curl Altitude Drops

5. 100 Depth Jump To Squats  (no 10 second pause) 

6. Single Leg Calf Raise Hold 5:00 Minutes 

7. 300 Cross Crawl Supermans

Movement Session C: 

1. 3 Sets of:

-EDI Pushups (10 second bottom hold, 10 pushups, 10 second hold, 10 pushups, 10 second hold, 10 pushups) 

2. 3 Set of: 

-EDI Barbell Curls with Altitude Drops (10 second hold, 10 altitude drops, 10 second hold, 10 altitude drops, 10 second hold, 10 altitude drops) 

3. Lunge Bounces 3:00 Minutes 

4. Calf Jumps or Jumprope 5:00 Minutes 

5. 3 Sets of:

-EDI Pull-ups (10 second hold, 9 pull-ups, 10 second hold, 6 pull-ups, 10 second hold, 3 pull-ups) 

6. 300 Cross Crawl Supermans