## University Recreation

# GPSA UFIT 4.0

## U-Fit 4.0 Spring 2019

U-Fit4.0 is a fitness program created by Cougs for Cougs. It is free 9-week exercise program tailored to WSU students. By completing this program and submitting an essay at its conclusion, you could win prizes provided by GPSA!

The 2019 U-Fit 4.0 Challenge runs from Monday, January 21 to Sunday, March 31. Registration opens December 3 and closes February 3.

**What is expected?**

In order to be eligible for a prize, you must swipe into any University Recreation facility twice a week, excluding Spring Break. Swipe in locations includes the Student Recreation Center, Down Under Recreation Center, Chinook Student Center or participating in other UREC activities such as Intramural Sports, UREC Group Fitness Classes or Outdoor Trips. In addition to swiping in, you will also need to write a short essay on how the program benefited you. Prizes will include Coug Swag from the Bookie!** **

**How to Qualify**

- Register on the GPSA page on Cougsync (must be currently enrolled WSU Pullman grad student)
- Be active at least 2 times per week for 6 of the 9 weeks to qualify to win prizes.
*You can complete the UFit 4.0 Workout plans we’ve posted or you can do your own workout.**To receive credit for working out, you just need to swipe in to the Student Recreation Center, Down Under Recreation Center or Chinook Student Center weight room, Intramural Sports game, UREC fitness class or Outdoor Recreation Trip.*

- Submit a short essay to GPSA and describe how this program improved your wellbeing.

*In order to receive credit for your workout, you must swipe in. Swipe ins and your essay will determine the winners.*

**The Program**

The U-Fit4.0 exercise program is constructed to improve several aspects of physical health including: work capacity, heart rate, a range of motion at all major joints, and overall strength. The program will fit any consistent diet plan, whether your goal is to maintain your weight, build muscle or improve fitness.

This is the beginning of the “priming your body” phase. At the beginning of every new exercise program you’ll feel some amount of soreness, which you can expect to feel this week. However, thanks to the body’s amazing ability to adapt, you’ll likely find the soreness subside in two weeks, if not by the end of this week if you’re already engaged in some form of physical activity. Try to enter the gym with a game plan in mind, knowing the basic flow of exercises throughout the workout and having a good idea of what time you plan to finish. Good luck and have some fun with it!

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailHopefully you have a good feel for the flow of each workout and are able to get through workouts a little faster after a week of experience. The second week can be the most difficult week of any program when you realize that you are still sore, but you have still haven’t seen any results. Be assured, the results will come in time, and hang on one more week for that soreness to fade away if it hasn’t already.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailThis is the week you may be starting to notice the benefits of the work you’ve been doing in the gym, especially when you’re not as tired after walking those hills to campus. This is also the week where you really start to notice the decreased rest times between sets. Do your best to stick to the set rest times and always remember to never lift past technical failure.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWith week 4 comes the end of the “priming your body” phase. This will be the peak of your adaptation to this workout program, because next week you’ll be staring a new phase of training that hits your body in an entirely new way. Take this week to challenge your self by lifting heavier weights or by decreasing the time you take to move from one triset to the next.

#### Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Hip Steps #2

*Reps: 10 ea.*

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailWelcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise DetailCongratulations on making it to the last leg of the program and last change in program design. This is the month designed to set you up for long-term success. Unlike last month’s high paced design, this month is designed to slow things down and really focus on developing your total body strength. The very first exercise consisting of 1 set of 25 reps is where it all starts. Do your best to choose a weight that just barely allows you to complete all the reps without reaching technical failure. Notice the burner at the end. The burner is your chance to challenge yourself, giving it everything you have left at the end of each day.

#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Foam Roll Calves - #1

More Exercise Detail#### Foam Roll Hamstrings - #2

More Exercise Detail#### Foam Roll Glutes - #3

More Exercise Detail#### Foam Roll Quads - #4

More Exercise Detail#### Foam Roll Upper Back - #5

More Exercise Detail#### Hip Flexor - #6

More Exercise Detail#### Quad Stretch - #7

More Exercise Detail#### Hamstrings: Sit and Reach - #8

More Exercise Detail#### Deep Squat Hold - #9

More Exercise Detail#### Shoulder Stretch - #10

More Exercise Detail#### Foam Roll & Thoracic Extension #1

More Exercise Detail#### Hip Steps #2

More Exercise Detail#### Ankle Mobilization #3

More Exercise Detail#### Knees to Chest #4

More Exercise Detail#### Prayer #5

More Exercise Detail#### Deep Squat #6

More Exercise Detail#### Shoulder Packing #7

More Exercise Detail#### Single Arm Kneeling Overhead Press - Exercise #3

*Reps: 6 each arm*

*Rest: 60 seconds*More Exercise Detail