Disclaimer

Please review the following User Agreement carefully before using the
“DVRT Better Back, Knees, and Shoulders”. The author of this e-book
strongly recommends that you consult with your physician before beginning
any exercise program. You should be in good physical condition and be able
to participate in the exercise.
Innovative Fitness Solutions, LLC is not a licensed medical care provider and
represents that it has no expertise in diagnosing, examining, or treating med-
ical conditions of any kind, or in determining the effect of any specific exer-
cise on a medical condition. 


You should understand that when participating in any exercise or exercise

program, there is the possibility of physical injury. If you engage in this exer-
cise or exercise program, you agree that you do so at your own risk, are vol-
untarily participating in these activities, assume all risk of injury to yourself,
and agree to release and discharge Innovative Fitness Solutions, LLC from
any and all claims or causes of action, known or unknown, arising out of In-
novative Fitness Solutions, LLC negligence.
 About Jessica Bento, PT

Jessica Bento, PT always had a love sports

and athletics including golf, swimming,
tennis and track, but particularly excelled
as a swimmer. Starting back when she was
only 10 and continuing on through high
school, she sought a coveted place on the
1996 Atlanta Olympic team but a shoulder
injury derailed her dreams. After going
through physical therapy for torn rotator
cuffs, she decided that she would pursue a
career in physical therapy as she was
drawn to being able to help people regain
their function again.

Jessica graduated with her Masters in Physical Therapy from Wayne State University in Detroit
Michigan, back in 2006. Since then has worked in every aspect of physical therapy, including
sports rehab, in-patient neuro, and even geriatric populations in the home setting making sure to
broaden her skills as a therapist. She has obtained serval certifications including SFMA Level I,
Total Body Kinesiotaping, Spinal Manipulation, and many more. She as written for various pub-
lications including Breaking Muscle, PT on the Net, & Weck Method and her works have been
translated for publication in several different languages.

Jessica is also the director of operations for Innovative Fitness Solutions and Ultimate Sandbag
Training, she heads up the educational programs for Dynamic Variable Resistance Training. Jes-
sica has had the opportunity to travel all over the world helping spread the DVRT educational
system and shedding new light on what functional training really is and what it can be.
Jessica can be reached at jessica@ultimatesandbagtraining.com
As a child I was always involved in sports and athletics. I loved the feeling that sports provided.
Not just the competition (although I have been known to be more than a bit competitive), but
how the movements that most sports required gave a real feeling of empowerment. The grace,
agility, speed, were all things that really spoke to me. After a few years of playing a lot of differ-
ent sports, I found my true calling. Swimming just came very natural to me, it was love at first
sight. It was my true passion and my world for over 10 years. That is until shoulder injuries de-
railed my pursuit of going to the Olympics or even swimming for a college team.

What was definitely a devastating series of injuries were also a blessing in disguise. My injuries
led me to my first introduction to the world of physical therapy. Up until my swimming injuries,
I had no experience with such a world. Of course every athlete would prefer they never do, but I
had a feeling of invincibility with swimming. However, the reality of athletics can teach harsh
lessons.

I’m happy for those experiences because they would bring me to a whole different world that I
would fall in love with. I spent quite a bit of time in physical therapy rehabbing both my shoul-
ders due to rotator cuff injuries and tears. I was really intrigued with the work. In many ways it
reminded me of the world of athletics, but seeing how it could impact all types of people made a
strong impression to me. Watching people of all walks of life try to overcome various challenges
and show courage in different ways, definitely inspired me.

Since I knew my years as a competitive athlete were pretty much behind me, there was a new
chapter I was going to have to write it my life. I volunteered at local physical therapy clinics in
high school and soon found work as a technician in a sports orthopedic clinic. The work of a
technician isn’t glamorous, but I quickly fell in love with the idea of helping people re-gain the
life that they lost. I loved it so much I would continue to work at even through college.
Absolutely loving the the field of physical therapy I decided, that would be what I would purse in
college. I was accepted at Wayne State University in Detroit Michigan and graduated with my
Masters in Physical Therapy back in 2006. I think looking back that would be one of the hardest
things I would ever do or accomplish. The intensity of the work, the dedication of time, it took
my all to get through the challenging program. As they say though, nothing worth having is ever
easy. Not only did I learn a ton from the school work itself, but the lessons of hard work and ded-
ication were equally as impactful.

In the end though, I am grateful that was able to complete the schooling and be apart of such an
amazing field.

Yet, there was one more lesson for me to learn in school. It had nothing to do with anatomy, it
wasn’t any rehab techniques. It became life changing itself and I wouldn’t really understand till
years later how much so!

While in physical therapy school I developed a SEVERE low back injury. Ironic right? Some-
times we are paying such close attention we forget to be the best models of our techniques.
While I believe it to be an older injury form completive sports, it really became a BIG issue after
I lifted a patient trying to transfer them from one area to another. This wasn’t a sore back with
some muscle spasms. Instead, I suffered multiple disc herniations with severe nerve pain. I spent
most of my classes standing in the back of the room since I could not sit without excruciating
pain and discomfort!
I found myself back receiving physical therapy treatment and trying everything in the books. Af-
ter all, what no better test than helping yourself become better! A great trial by fire with all the
material that I studied so hard in school. Eventually the acute pain subsided but chronic pain still
lingered. I could function and perform day to day tasks but I really still had pain and was limited
with some physical activity.

No matter what I tried, I just couldn’t get 100% relief from the low back pain and nerve pain that
was still present. It was extremely frustrating to think I was a physical therapist but yet couldn’t
fix myself. I would wake up each day needing time to just get out of bed due to the pain, how
defeating such a feeling.

Fast forward about three years out of school and working as a physical therapist, I was intro-
duced to Josh Henkin and DVRT and Ultimate Sandbag Training. Still suffering from low back
pain which had been lingering now for about 8 years, I wasn’t really thinking it would be any-
thing different. I would never be SO happy to be wrong!

While I had been working out doing what I could and what I had learned in school I sadly
couldn’t even perform a body weight squat without pain. I will admit that it wasn’t a pretty look-
ing squat either! After a few years of training with Josh and DVRT I can perform in my opinion,
one beautiful squat. Not only can I squat well, I can do it with strength and best of all with no
pain!

What made this so different then anything I had tried in the past with all my knowledge of rehab?
It taught me how to move again and to move correctly, I learned movement from a whole differ-
ent perspective. People often say how they
learn something and it is the “next best”
thing, but this was truly life changing. When
you have to remember how the pain felt,
when you can do the things you use to hesi-
tate, when you can wake-up and not be de-
pressed by the pain you fight, that truly is life
changing.

Will everyone experience the results I have? I

like to think so, but everyone is different.
However, I do believe everyone can be signif-
icantly better. People don’t have to live
trapped by their pain, they can see great
progress. That is what has really inspired me
to write to you this program.

I am hoping with this program you can see and feel what the system did for me.
The Person Behind the Pain

You have probably heard the numbers too…..

80% of all Americans will experience low back pain some time in their life

Low back pain is the single leading cause of disability worldwide, according to the Global Bur-
den of Disease 2010.

Back pain is one of the most common reasons for missed work. In fact, back pain is the second
most common reason for visits to the doctor’s office, outnumbered only by upper-respiratory in-
fections.

One-half of all working Americans admit to having back pain symptoms each year.

Most cases of back pain are mechanical or non-organic—meaning they are not caused by serious
conditions, such as inflammatory arthritis, infection, fracture or cancer.

Americans spend at least $50 billion each year on back pain—and that’s just for the more easily
identified costs.

When you put low back pain such greater terms, it would almost seem as an epidemic! Not only
does it cause people physical pain, it causes them emotional distress and often financial costs.
Anyone that has experienced or deals with low back pain knows that there isn’t just a physical
component.

Some staggering information comes from spine-health.com…”Major depression is thought to be

four times greater in people with chronic back pain than in the general population (Sullivan,
Reesor, Mikail & Fisher, 1992). In research studies on depression in chronic low back pain pa-
tients seeking treatment at pain clinics, prevalence rates are even higher. 32 to 82 percent of pa-
tients show some type of depression or depressive problem, with an average of 62 percent (Sinel,
Deardorff & Goldstein, 1996). In a recent study it was found that the rate of major depression
increased in a linear fashion with greater pain severity (Currie and Wang, 2004). It was also
found that the combination of chronic back pain and depression was associated with greater dis-
ability than either depression or chronic back pain alone.”

Why do I bring up depression and low back pain? Too far times as an industry do we tend to treat
the problem and not the person. I’ll admit, this was an early mistake of mine and over time I
have learned how to be more about the individual than the condition. In relationship to exercise it
means we need to find the ways to make people successful, progressive, and minimize their risk
of experiencing higher levels of pain. We are dealing with people, not injuries!
 Causes of Low Back Pain

The back is a complicated structure of bones, joints, ligaments and muscles. You can sprain lig-
aments, strain muscles, rupture disks, and irritate joints, all of which can lead to back pain. In
other words, the actual cause of a low back injury can be a combination of many different fac-
tors.

Trust me, I have heard plenty of people diagnose themselves with “piriformis syndrome”, “her-
niated discs”, and much more. While these could all play a role in pain, typically they are an end
result of a larger issue.

While sports injuries or accidents can cause back pain, sometimes the simplest of movements—
for example, picking up a pencil from the floor— can have painful results. This is due to a larger
issue than the action itself.

There are additional points to consider such as arthritis, poor posture, obesity, and psychological
stress can cause or complicate back pain. Believe or not, the above issues can be greatly en-
hanced by a smart fitness program. Yes, even something like arthritis.

According to the Mayo Clinic, “Though you might think exercise will aggravate your joint pain
and stiffness, that's not the case. Lack of exercise actually can make your joints even more
painful and stiff. That's because keeping your muscles and surrounding tissue strong is crucial to
maintaining support for your bones. Not exercising weakens those supporting muscles, creating
more stress on your joints.”

Back pain can also directly result from disease of the internal organs, such as kidney stones, kid-
ney infections, blood clots, or bone loss. While exercise may be able to help some organ func-
tion, this IS why having a nutritious program is important. Decreasing inflammation and improve
organ function will go a long way in helping our progress in reducing pain and aches.

Bone loss though is something that exercise and fitness can help decrease. The key will not to
have too much impact to the joints, but still stimulate that bone density improvement. Once
again, why progression will be key to many of these concepts.

I feel though that the majority of people possible fall in to three categories of cause:

-Lack real core stability

-Mobility
-Proper movement skills

These will be the cornerstones of what we address in the actual workout programs.
References:

1. Jensen M, Brant-Zawadzki M, Obuchowski N, et al. Magnetic Resonance Imaging of the

Lumbar Spine in People Without Back Pain. N Engl J Med 1994; 331: 69-116.

2. Vallfors B. Acute, Subacute and Chronic Low Back Pain: Clinical Symptoms, Absenteeism
and Working Environment. Scan J Rehab Med Suppl 1985; 11: 1-98.

3. In Project Briefs: Back Pain Patient Outcomes Assessment Team (BOAT). In MEDTEP Up-
date, Vol. 1 Issue 1, Agency for Health Care Policy and Research, Rockville, MD.

4. Time to recognize value of chiropractic care? Science and patient satisfaction surveys cite use-
fulness of spinal manipulation. Orthopedics Today 2003 Feb; 23(2):14-15.

5. Bigos S, Bowyer O, Braen G, et al. Acute Low Back Problems in Adults. Clinical Practice
Guideline No.14. AHCPR Publication No. 95-0642. Rockville, MD: Agency for Health Care
Policy and Research, Public Health Service, U.S. Department of Health and Human Services,
December, 1994.

6. Chou R, Hoyt Huffman LH. Nonpharmacologic therapies for acute and chronic low back pain:
a review of the evidence for an American Pain Society/American College of Physicians Clinical
Practice Guideline. Ann of Internal Med 2 Oct. 2007;147(7):492-504.

7. Bronfort G, Haas M, Evans R, et al. Evidence-informed management of chronic low back pain
with spinal manipulation and mobilization. Spine. 2008;8(1)213-225.

8. Goodman D, Burke A, Livingston E. Low Back Pain. JAMA. 2013; 309(16):1738.

 A Safe & Strong Upper Body

Now let’s talk shoulders.

The shoulder joint actually has the greatest motion in the greatest number of directions than an-
other joint in the body. Due to this, the shoulder joint is one of the least stable joints in the body
and one that is commonly injured and susceptible chronic pain issues.

I can’t tell you have many times I am contacted by people telling me that they just can’t go over-
head. This isn’t just a case of not being physically active. You might be very surprised how many
fitness pros tell me they just can’t do something because of their shoulders.

The National Center for Health Statistics reports that each year more then 13 million Americans
seek treatment for shoulder problems. Now with that being said, understand that shoulder prob-
lems can and most often are associated with the cervical spine as that is why we were focusing
not only on shoulders but backs and knees. Everything is connected and we need to make sure
we cover as much as we can to prevent these statistics and injuries from occurring.

So why all this shoulder pain?

Well I would attribute it to three main causes:

-Thoracic/ shoulder limited range of motion.

-Bad core stability
-Muscle imbalances front to back

When people say they have “bad shoulders” they typically have bad thoracic mobility. Picture
that most people sit most of their day if they are working in an office, most to the time staring at
a computer screen, such as I am doing right now with the worst posture possible as I do more
often than not. People tend to get fixed in this forward flexed posture, with rounded shoulders
and back. This just places the joint in such a compromised position so we will address how to get
that posture back and work on the rang of motion deficits.

If you think, “I don’t sit all day, I workout!” well, you could still have poor thoracic mobility.
Past bad training habits, injury, etc. could have caused this, but to understand the impact, try this.
Slouch your chest, try to raise your arms up as high as you can. You feel your shoulders hit an
end point rather fast? Now, try to stand tall and look what happens to your arms. Do they point
much higher towards the sky? That is what altered thoracic spine posture can cause, you shoul-
ders to try to bear load from bad positions.

Core stability wouldn’t automatically jump out at people as a cause for bad shoulders, but it
could be a big reason why! Many times tight thoracic spine and bad core stability go hand in
hand. When people can’t move well in their mid-back and shoulders, they try to compensate by
moving through their low back. This gives the artificial appearance that you have good shoulder
range of motion.

Unfortunately, this position makes it very difficult to brace through the core and just causes a
host of problems. If you want a more scientific way of thinking about it, spinal expert, Dr. Stuart
McGill says it well!

“Consider the pectoralis major muscle – it attaches the rib cage at its proximal end, crosses the
shoulder joint, and attaches to the humerus of the upper arm at its distal end. When muscles con-
tract they try to shorten. Consider the specific action here – the arm flexes around the shoulder
joint moving the arm from muscle shortening at the distal end. But the same shortening also
bends the rib cage towards the arm at the proximal end of the muscle. Thus simply using the pec
muscle would not result in a fast nor forceful punch. Now stiffen the proximal end of pec muscle
attachment – meaning stiffen the core and ribcage so it can’t move. Now, 100% of pec muscle
shortening is directed to action at its distal end producing fast and forceful motion in the arm. In
the same way a stiffened core locks down the proximal ends of the hip muscles producing faster
leg motion. A loss of core stiffness causes the torso to bend when sprinting, and a loss of speed –
some force was robbed that should have been expressed in leg velocity. Thus, a universal law of
human movement is illustrated – "proximal stiffness enhances distal mobility and athleticism”."

Then the muscle imbalance dilemma. Believe it or not there are those that like to go against
rather common sense science and claim that muscle balance really doesn’t really do anything in
preventing injury.

According to the founder of the world renown sports performance mecca, EXOS, Mark Versta-
gen estimates 65% of injuries can be traced back to the “use of joints that are rendered dysfunc-
tional by muscular imbalances” Since we tend to be a more “flexor” dominant culture (we like
to do curls, bench, etc.) the anterior muscles are typically stronger than the muscles of the back.
When the body performs an action one side is the accelerator and the other is the decelerator.

That is why a lot of throwing athletes work on their back side. If those muscles aren’t able to de-
celerate the arm we see a lot of issues like rotator cuff tears. Additionally, the body may struggle
to produce optimal levels of strength when there is a great imbalance as a means to protect itself.

Imbalances don’t only mean muscular though. We can have movement “imbalances” or just is-
sues with how we are performing specific movements. When we teach people how to push and
pull correctly and not just use the upper body, but the core and lower body too, everything
changes!

That means you are going to see crossover. A “back” drill may also be a “shoulder” drill, and as
you can guess, also a “knee” drill. Once you correct movement patterns you will be shocked at
how many issues clear themselves up!
 It Has Ended Many Careers

While I was working in orthopedic settings I sadly saw knees end the careers of several athletes
and most of all kept people from doing the activities they loved so much. Knee pain can be debil-
itating and yet, it rarely is the cause, but rather the end result of an issue.

Now the the knees are not the most intelligent joint in the body…they kind of play follow the
leader in a sense. They really just do what the hip and ankle tell it to do, the knees are along for
the ride.

According to a study from Gallup-Healthways shows that 26% of people have some sort of leg
or knee condition.

So what does having pain in the knees really mean? Well, it means that most people experiencing
knee pain probably fall into three categories of why:

Foot/ ankle issues

Weak hips
Bad posterior chain

So all three of these issues we will address when it comes to knee pain. Fortunately, what you are
going to see throughout our “Better Backs, Knees, and Shoulders” program, is that an exercise
doesn’t work just one area of the body, but typically all three at once.

If we improve your foot/ankle issues, will your knees get better? Probably. Will your hips get
better? More than likely. Will it improve your shoulders? Surprisingly, I would say I’d put money
on it. Yes! Even your shoulders!

That is because when the foot strikes the ground it impacts the entire chain of our body. Remem-
ber, often times the pain you feel is not the cause, but the end result of dysfunction somewhere
else. So, when you are performing these drills don’t just think of the knees, or back, or even
shoulders. Think about how they work together.

A great example is the role of the posterior chain. Most will tell you that the posterior chain is the
coordinated effort of the glutes and hamstrings. However, if you study the work of innovative
people like Thomas Myers, you will see that the connection goes basically from head to toe. Lit-
erally!

That is because we can’t just think in terms of muscles or joints, but fascia and the nervous sys-
tem play a huge role in how we move and coordinate movement. Fascia is connective tissue that
encapsulates muscle and helps transmit information through the body and coordinates the mo-
tions we take for granted. Moral of the story, you can’t improve your body by just addressing the
site of pain. Get ready to feel and perform your best!
 How To Use This Program

I designed the following DVRT programs to be used three days a week. For many people this is a
reasonable amount of time to dedicate to improving their movement and fitness goals. I would
recommend you begin with this schedule before you begin adding in any additional training. If
you do add more training sessions (which is possible), I would ask you to monitor your recovery
from training. How would this work?

If you find that your training of the three core workouts of the week that are contained in this
program are suffering, you may be doing too much. If you find yourself having to reduce the
volume significantly, or missing workouts, these could be signs that you are not recovering. If
you are not making progress in getting better during the warm-up series, you might be doing too
much. Don’t be afraid to do less and sometimes add in some of the workouts in this program as a
means to accelerate your recovery during off days.

What size of Ultimate Sandbag should you use? Most of the drills are going to involve our Core
and Power Ultimate Sandbag. Of course having access to a larger Ultimate Sandbag like a
Strength will be helpful. For women, I would recommend a Core and Strength, Men I would rec-
ommend a Power and Strength.

How much weight? I would recommend Core USBs to be filled at 10-15 pounds and Strengths to
40 pounds for women. For the guys, a Power to 20-25 pounds and a Strength loaded to 50
pounds. These are starting recommendations and you can begin to modify as you go through the
program. You can use coupon code “save15” at our store to pick-up another Ultimate Sandbag if
you are looking to do so HERE

The workouts are designed that you work through ALL 12 workouts before repeating. You
should repeat these workouts from 4-6 times so that can be anywhere from four to six months
worth of training.

Each workout has a warm-up and core workout aspect. Do NOT skip the warm-up, they are es-
sential for the success of this program. The warm-ups are designed to be done as a circuit and
prep your body for the core workout. You shouldn’t be too wiped from performing the warm-up,
but rather invigorated.

The main workout has letters and numbers by each exercise. The exercises with the same letter
are to be done together in a supersetting or circuit manner The numbers refer to the order in
which they are to be performed. Now, that you are ready, let’s jump start into the workout. If you
have more questions though drop us a line at info@ultimatesandbagtraining.com
Workout 1
Warm-up
Exercise Sets Repetitions Rest Interval

Sprinter Stretch 2 4-6 per side 15 seconds

with Lateral Drag

Rock Star Stretch 2 3-5 per side 15 seconds

Front Loaded 2 6-8 per side 15 seconds

Walking Good
Mornings

Side Plank Iso 2 6-8 per side 15 seconds

Row with Hip
Clam

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 6-8 per side 30 seconds

Lateral Box Squats

A2. Bent Rows 3-4 10-12 30 seconds

B1.Grip/Press Out 2-3 8-10 per side 30 seconds

Squats

B2. Kneeling Arc 2-3 6-8 per side 30 seconds

Press

B3. Front Loaded 2-3 60 seconds 30 seconds

Carry on Toes
Workout 2
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Upper Back Hip 2 4-6 per side 15 seconds

Flexor to Front
Loaded Hamstring

Lateral Band 2 8-10 per side 15 seconds

Walks with Grip
or Press Outs

Loaded Glute 2 30 seconds 15 seconds

March

Loaded Dead Bug 2 8-10 per side 15 seconds

Workout
Exercise Sets Repetitions Rest Interval

A1. Deadlifts 3-4 15-20 30 seconds

A2. Bird Dog Lat- 3-4 4-6 per side 30 seconds

eral Drag

B1. Front Loaded 2-3 5-7 per side 30 seconds

Lateral Squat

B2. Band Wall 2-3 8-10 30 seconds

Slides

B3. Squat to 2-3 10-15 30 seconds

Sprinter’s Stretch
Workout 3
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Hip Flexor Stretch 2 4-6 per side 15 seconds

with Overhead
Band Pull Apart

Glute Stretch 2 3-5 per side 15 seconds

Inch Worms 2 8-10 15 seconds

Front Loaded 2 4-6 per side 15 seconds

Good Morning
Nerve Glide

Workout
Exercise Sets Repetitions Rest Interval

A1. Bear Hug 3-4 8-10 30 seconds

Squat

A2. Off-Set Rows 3-4 5-7 per side 30 seconds

B1. Sprinter Front 2-3 5-7 per side 30 seconds

Loaded Good
Mornings

B2. Crawling/ 2-3 30 seconds 30 seconds

Knee Crawling

B3. Front Loaded 2-3 10-12 per side 30 seconds

Rotations
Workout 4
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Anterior Body 2 3-5 per side 15 seconds

Stretch

Shinbox Press Out 2 3-5 per side 15 seconds

to Overhead
Reach

Crab Stretch to 2 4-6 per side 15 seconds

Leg Thread

Loaded Alternat- 2 30 seconds 15 seconds

ing Leg Drop

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 8-10 per side 30 seconds

Step-up

A2. Half Kneeling 3-4 4-6 per side 30 seconds

Lift/Chop with
Arc Press

B1. Sprinter 2 8-10 per side 30 seconds

Stance Deadlift

B2. Four Point 2 8-10 per side 30 seconds

Lateral Hand Band
Walk

B3. MAX Front 2 60 seconds 30 seconds

Loaded Walk
Workout 5
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Pigeon Pose to 2 4-6 per side 15 seconds

Shinbox

Band Kickback 2 6-8 per side 15 seconds

Kneeling Around 2 2-4 per side 15 seconds

the World

MAX Glute Bridge 2 6-8 per side 15 seconds

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 5-7 per side 30 seconds

Split Squat

A2. Sprinter 3-4 4-6 per side 30 seconds

Stance Rows

B1. Lateral Step 2 6-8 per side 30 seconds

Deadlifts

B2. Military Arc 2 5-7 per side 30 seconds

Press

B3. Single Arm 2 8-10 per side 30 seconds

Loaded Alternat-
ing Leg Drive
Workout 6
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Hip Circles 2 10 per direction/ 15 seconds

per side

Band Windmills 2 3-5 per side 15 seconds

Knee/Hip Flexor 2 2-4 per side 15 seconds

Stretch

Quadruped Lateral 2 6-8 15 seconds

Band Hand Walk

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 8-10 30 seconds

Good Mornings

A2. Side Plank 3-4 10-12 per side 30 seconds

Flyes

B1. Suitcase Step- 2 8-10 per side 30 seconds

ups

B2. Band Resisted 2 30-45 seconds 30 seconds

Crawls

B3. Shoulder Get- 2 4-6 per side 30 seconds

up Sit-ups
Workout 7
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Band Assisted 2 6-8 15 seconds

Lateral Lunges

Half Kneeling 2 3-5 per side 15 seconds

Around the World

Overhead Band 2 3-5 per side 15 seconds

Split Squats

Alternating Arm 2 6-8 per side 15 seconds

Dead Bug

Workout
Exercise Sets Repetitions Rest Interval

A1. Squat to 3- 3-4 5-6 30 seconds

Press Outs

A2. Diagonal Bird 3-4 3-5 per side 30 seconds

Dog Drags

B1. Shoulder Step- 2 8-10 per side 30 seconds

ups

B2. Plank Band 2 8-12 per side 30 seconds

Rows

B3. Kneeling 2 10-12 30 seconds

Thruster
Workout 8
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Baby Get-up 2 3-5 per side 15 seconds

Grip Single Leg 2 3-5 per side 15 seconds

Deadlift to Lateral
Press Out Squats

Snatch Grip Half 2 3-5 per side 15 seconds

Kneeling Rota-
tions

Band Resisted 2 6-8 15 seconds

Downward Dog

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 6-8 per side 30 seconds

Up Downs

A2. Bodyweight 3-4 5-7 30 seconds

Renegade Row to
Push-up

B1. Lateral Dead- 2 6-8 per side 30 seconds

lift to Rows

B2. Kneeling 2 8-10 per side 30 seconds

Overhead Lift/
Chop

B3. Front Loaded 2 8-10 30 seconds

Squats
Workout 9
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

MAX Lunge to 2 4-6 per side 15 seconds

Half Kneeling
Around the World

Inch Worm to 2 6-8 15 seconds

Squat

Standing Pigeon 2 3-5 per side 15 seconds

Loaded Single Leg 2 6-8 per side 15 seconds

Bridge

Workout
Exercise Sets Repetitions Rest Interval

A1. Rear Step 3-4 6-8 per side 30 seconds

Deadlifts

A2. Overhead Car- 3-4 45-60 seconds 30 seconds

ries

B1. Bear Hug 2 6-8 per side 30 seconds

Sprinter Squats

B2. 1 1/4 Bent 2 4-6 30 seconds

Rows

B3. Supine Arc 2 8-10 per side 30 seconds

Press Bicycle
Workout 10
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Lateral Band Walk 2 6-8 per side 15 seconds

with Arc Press

Half Kneeling 2 4-6 per side 15 seconds

Press Out with
Hip Flexor Stretch

Single Leg Dead- 2 3-5 per side 15 seconds

lift with Reach

Hip Bridge to Crab 2 4-6 15 seconds

Stretch

Workout
Exercise Sets Repetitions Rest Interval

A1. Shoulder Drop 3-4 6-8 per side 30 seconds

Step Lunge to Arc
Press

A2. High Pull to 3-4 8-10 30 seconds

Bent Row

B1. Iso Pulls 2 3-5 per side with 3 30 seconds

second hold

B2. Walking 2 45-60 seconds 30 seconds

Around the
Worlds

B3. Band Chops 2 8-10 per side 30 seconds

Workout 11
Warm-up: Perform As A Circuit
Exercise Sets Repetitions Rest Interval

Lateral Press Out 2 3-5 per side 15 seconds

to Lunge

Slow Motion 2 4-6 per side 15 seconds

Clean and Press

Hollow Body 2 3-5 reps with 10 15 seconds

seconds holds

Shoot Throughs 2 8-10 per side 15 seconds

Workout
Exercise Sets Repetitions Rest Interval

A1. Row to Clean 3-4 5-7 30 seconds

to Up Down

B1. Side Plank 2-3 6-8 per side 30 seconds

Row with Hip
Clam

B2. Band Wrist 2 8-12 30 seconds

Resisted Push-ups

B3. Shucking 2 45-60 seconds 30 seconds

Workout 12
Warm-up
Exercise Sets Repetitions Rest Interval

Kneeling Press 2 4-6 per side 15 seconds

Overhead Hip
Flexor Stretch

Front Loaded 2 6-8 15 seconds

Hamstring Stretch

Shinbox Lifts/ 2 4-6 per side 15 seconds

Chops

Loaded Dead Bug 2 8-10 per side 15 seconds

with Band Resis-
tance

Workout
Exercise Sets Repetitions Rest Interval

A1. Front Loaded 3-4 5-7 per side 30 seconds

Single Leg Good
Morning

A2. Lateral Crawls 3-4 8-10 per side 30 seconds

B1. Front Loaded 2 8-10 per side 30 seconds

Squats

B2. Half Kneeling 2 15-20 30 seconds

Band Hi-Rows

B3. Around the 2 8-10 per side 30 seconds

Worlds