LEVEL ONE

Block One

• Squat set up- Second Basemen, Down Hill Skier, Ready Stance (one minute)
• Body weight squats (one minute)
• Pipe across back Kung Fu arms hip Hinging (one minute)
• Hula hopping, (30 seconds each direction)
• Upper Body Core Integration (UBCI) with Pipe in Fierce Pose (one minute)
• T-arms, forearm rotations and bracing sequence (one minute)
• Side Bends (30 seconds each side)
• Lunge warm-up  (One minute each leg)

Block Two POD

4 exercises, 3 rounds

• Stationary Lunge  (One minute each leg)
• Squats  (One minute)
• Jumps (One minute)
• Plank, option for pushups (45-60 seconds)

1 exercise, 3 rounds

• Single Leg Hip Hinging, (45-60 seconds per leg)

1 exercise, 3 rounds

• Side Planks (30 seconds per side)

Block Three 

2 exercises, 1 sets

• Bilateral Supine 90 with opposing arm and leg extending (60 seconds)

1 exercise, 1 set

• Supine Hurdler with shoulders flexed (20 seconds per side) 

2 exercises, 2 sets

• Prone Pulsing (60 seconds)
• Prone Neck rotation (15 seconds) 

Block Four 

• Supine Belt Series (60 seconds)

Level Two

Block One

• Heroes with Toes Tucked up hold for 30 sec switch to plantar flexed ankles feel the mobilization in ankles and knees 
• Table Top to Plank 
• Down Dog--Downhill Skier Rock
• Down Hill Skier w/Airplane arms (bracing sequence)
• Mountain Arms arms moving through Coronal Plane
• Hip Hinging hands clasped at lower back
• Side Bends
• Lunge Warm-up

Block Two (POD)

Practice each exercise for 4 rounds. Shouldn't take more then 30 minutes

• KettleBell Swings (one minute)
• Stationary Lunges (one minute)
• Body weight squats (one minute)
• Jump Rope (one minute)
• Plank. option for Push-ups. Table top if can't hold good alignment (one minute)

Block Three

Practice each exercise for 2 rounds, one minute each.

• Slow Sit-ups with block in-between hands
• Bridge Pulses

Practice each exercise for 2 rounds

• Prone pulses hands in Samaria position (one minute)
• Prone neck rotation (rest for 15 seconds)

Block Four

• Supine Belt Series 

Level Two Practice

Level Two Practice

Block One 

Supine (on your back) Hip mobilization working Hip Abduction, Adduction, Spinal rotation with belt

Hip Hinging with Pipe (one Minute)

Hula Hop (30 seconds each direction)

Stationary Lunge - Warm up back foot and then 10 reps warming up the Lunge

Standing Upper Body Core Integration (UBCI) with pipe

Side Bends with the Pipe incorporating the bracing sequence

Block Two 

(Pair two exercises and perform each one 45-60 seconds, 3 sets)

• Walking lunges and handstand against the wall
• Goblet Squats and Plank holds with option for push-ups
• Deadlift to Dumbbell Rows and Side Planks

Block Three

(Pair two exercises and perform each one 60 seconds, 3 sets. minting theme of Block Three)

• Sit-ups done slow with block in-between the hands & Bridge hold with Block in-between thighs

Sphinx hold for one minute and Bow for 30 seconds (only time for 2 sets)

Block Four 

• Supine Spinal Twist (one minute hold each side)