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Jack's Modified Move: Phase 1 →

Full Body Strength - Monday/Wednesday/Friday

Jump Rope · Roller Thoracic Extensions · Lying Thoracic Rotations · Wall/floor Slides · Banded External Rotations · Banded Internal Rotations · Banded Lateral Raises · Banded Face Pulls · Banded Scapula Push Ups · Banded Chest Flyes · Banded Pull-aparts · Banded Straight-arm Pull-downs · Banded Dislocates · Wrist Mobility · Glute Bridge Reaches · Fire Hydrant Circles · Lunge & Reaches · Hip Flexor Leg Curls · Ankle Mobility · Plank · Reverse Plank · Abys Hollow Hold · Arch Body Hold (Prone) · Side Plank · One Foot Supported Frog Stand · Push-Up · Incline Row · Push-Up · Incline Row · Deep Squat · Glute Bridge · Deep Squat · Glute Bridge · Levator Scapula Stretch · Kneeling Shoulder Reach · Breath Extensions · Cat Stretch · Mckenzie Push Ups · Wide Child's Pose · 90:90 Glute Pnf L 5s/5s · 90:90 Internal Rotation L · 90:90 Glute Pnf R 5s/5s · 90:90 Internal Rotation R · Assisted Squat Rocks · Lying Hamstring Pnf 5s/5s · Long Lunge Stretch · Frog Rocks

M

Created by

Mr_Lasagne

Workout Breakdown

Warm Up

Light Cardio

1

Jump Rope

1 set × 3-5min

Joint Mobilisation

1

Roller Thoracic Extensions

1 set × 5 reps

2

Lying Thoracic Rotations

1 set × 5 reps

3

Wall/floor Slides

1 set × 5 reps

4

Banded External Rotations

1 set × 5 reps

5

Banded Internal Rotations

1 set × 5 reps

6

Banded Lateral Raises

1 set × 5 reps

7

Banded Face Pulls

1 set × 5 reps

8

Banded Scapula Push Ups

1 set × 5 reps

9

Banded Chest Flyes

1 set × 5 reps

10

Banded Pull-aparts

1 set × 5 reps

11

Banded Straight-arm Pull-downs

1 set × 5 reps

12

Banded Dislocates

1 set × 5 reps

13

Wrist Mobility

1 set × 10 reps

14

Glute Bridge Reaches

1 set × 5 reps

15

Fire Hydrant Circles

1 set × 5 reps

16

Lunge & Reaches

1 set × 5 reps

17

Hip Flexor Leg Curls

1 set × 5 reps

18

Ankle Mobility

1 set × 10 reps

Bodyline Drills

1

Plank

1 set × 60s

2

Reverse Plank

1 set × 60s

3

Abys Hollow Hold

1 set × 60s

4

Arch Body Hold (Prone)

1 set × 60s

5

Side Plank

1 set × 60s

Skill Work

Hand Balancing

1

One Foot Supported Frog Stand

1 set × 60s

Strength Work

A

1

Push-Up

1 set × 5-12 reps

2

Incline Row

1 set × 5-12 reps

3

Push-Up

1 set × 5-12 reps

4

Incline Row

1 set × 5-12 reps

B

1

Deep Squat

1 set × 5-15 reps

2

Glute Bridge

1 set × 5-15 reps

3

Deep Squat

1 set × 5-15 reps

4

Glute Bridge

1 set × 5-15 reps

Cool Down

1

Levator Scapula Stretch

1 set × 30s

2

Kneeling Shoulder Reach

1 set × 30s

3

Breath Extensions

1 set × 5 reps

4

Cat Stretch

1 set × 30s

5

Mckenzie Push Ups

1 set × 5 reps

6

Wide Child's Pose

1 set × 30s

7

90:90 Glute Pnf L 5s/5s

1 set × 5 reps

8

90:90 Internal Rotation L

1 set × 30s

9

90:90 Glute Pnf R 5s/5s

1 set × 5 reps

10

90:90 Internal Rotation R

1 set × 30s

11

Assisted Squat Rocks

1 set × 10 reps

12

Lying Hamstring Pnf 5s/5s

1 set × 5 reps

13

Long Lunge Stretch

1 set × 30s

14

Frog Rocks

1 set × 10 reps