COPY this shared file to your hard-drive or print to ensure you can follow and track progress: https://docs.google.com/document/d/16uL7BEwsDyt2BFDI4Sp36KyRk_ogCiGqZV8Lft1tuLg/edit?usp=sharing
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-Anatomical Adaptation is meant to get you ready for heavy strength training.
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WU:
optional cardio to get blood moving/temperature up *Skip , row, bike, run, elliptical all great
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6 reps of 3-4 Active Flex movements such as lunge w. twist, glute bridge, sumo squat, airplanes, scap pushup, over-head dowel, inch-worm
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MAIN SET A:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

A- Lunge or Step Up w. Knee Up - Add Dumbbells/Weight as required.
A- Push Up (elevate hands or feet to reach reps)
A - Hip Flexor or Hip Mobility = 2 min


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Main Set B:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.

B- 1 Leg Romanian Deadlift - use weight if have, else work on form-control
B- ½ Kneeling - Single Arm - Overhead Press
B - Side Plank left/right from knees or feet (full side plank), or plank w. leg lift (vary with ability) 20-60 sec each


Main Set C:
3 sets 10-15 reps. Start at 10 reps, add weight when can do 15.
C- Goblet Squat
C- Pullup or Row (TRX, or Dumbell)
C- Back Extension (on ground or apparatus)
C- Prone Plank 30sec-60sec *touch knee down every 10sec


CD:
5-10min on personal mobility limiter