Training From Zero: Day 15
Monday
Eliptical 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Reverse Hyper x 3 (10, 8 4 more on left leg)3,4,5
Lo to Hi Rope Chop 8's 6-8/ Ground Hip Thruster 3 Sets x 10 reps 154,243, 315
3x Push Up w/2 vest 20 seconds/ Face Pull 3x15 @12-16
Lower Ab and Plank finish
stretch

Day 16 Training From Zero
Tuesday
Eliptical 10 minutes
Myofascial Release & Lower/ Upper Stretch 40 minutes/ Muscle Energy
Mobility Drills 10 Minutes
Stretch


Training From Zero: 17
Wednsday
Bike 5 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 30 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 15+ minutes (higher reps)
vested Lunge Matrix/ Single leg Glute Ham Back Ext 10 and 8 x 3
Mid Line Rope Chop 8's 7,8/ Pallof/ 2 Up 1 Down Leg Curl 3 Sets 12 reps 50, 70, 80
Chest Supported Row 4x10-12 @70/ Band Pull Apart 4x15+
2x Purple Band Pushdown 20/ Calf Raise 21's
Lower Ab and Plank finish
stretch

Thursday and Friday: off

Saturday
Training From Zero: Day 20
Eliptical 10 minutes
Upper and Lower Myofascial Release/Muscle Energy/Stretch 35 minutes
Lower Ab/ Abdominal Hollowing 5 minutes/ Ankle Mobility and foot strength 5 minutes
Dynamic Movement 5+ minutes
Ground Based Mobility and Activation 10+ minutes (higher reps)
vested Lunge Matrix and Single Leg Reverse Hyper x 3 (10, 8 2 more on left leg)
Hi to Lo Rope Chop 8's/ Single Leg Hip Thruster 2x10 50/60
Vested Natural Glute Ham raise 3x10/ Hanging Leg Raise 3x15
Chin Up/Pull Up/OG Pull with vest 3x 12/ Vested Scap Pushup 20/ Y/T/W's 15 reps 10's
Lower Ab and Plank finish
stretch