Everyday Battles LLC
Women's Training4 sessions per week
Must use App app to view and log training
Program Training
A
All 4s Breathing
1 x 30
B1
Rocking All Fours / Quadruped Rocking
4 x 10
B2
Glute Bridge
4 x 10
C1
Kneeling Squat
3 x 10
C2
Half Kneeling Hold
3 x 10
C3
Standing DB Rotation
3 x 10
D1
Bent Knee / Kneeling Side Plank
2 x 10
D2
Wall Sit March
2 x 5
Optional Stretching
E
Band Hamstring Stretch - Length of hold based on feel
A
Supine Back Breathing
1 x 30
B1
Air Squat
4 x 8
B2
Bear Crawl
4 x 10
C1
Bird Dog (Arms Only)
3 x 10
C2
Supine Marching
3 x 10
D1
Shoulder Taps from Wall Plank
2 x 10
D2
Band Pull Apart
2 x 10
Optional Stretching
E
Band Hamstring Stretch - Length of hold based on feel
A
Standing Breathing
1 x 30
B1
Bodyweight Hip Thrust
4 x 8
B2
Weighted Lateral Carry
4 x 30
C1
Heel Slide
3 x 10
C2
Lateral Miniband Walk / Lateral Band Walk
3 x 10
C3
KB / DB Side Bend
3 x 10
D1
Pallof Press
2 x 5
D2
Wall / Incline Plank
2 x 10
Optional Stretching
E
30 Sec/Side Kickstand Rocking
Optional Conditioning
A
18 min AMRAP Easy bike 1 min (or incline walk) 8 Wall or Incline Pushups 10 Air Squats 12 Banded Rows (or trx/ring row)
