Continuing your workout already in progress. But you can restart if you want.
Intermediate
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Work through each stage in order. Some have multiple exercises others have only one. The structure of these stages is intentional, it lets groups of muscles rest while you keep working.
No rest period is required between exercises or stages - but if you need to rest, do so.
Each exercise has a video and instructions, click the thumbnail to see them.
You do each exercise for a number of seconds (like "30s") or a number of repetitions (like "x10") - recommendation is shown to the right of the exercise name.
Some exercises have alternatives that can be easier or harder - buttons will be shown when they are available, feel free to use these whenever you want.
When you have done each exercise in a Stage you should record it by clicking one of the "set" checkboxes at the bottom of the stage. This is just to help you keep track.
Terms:
a repetition is sometimes called a "rep"
one sequence of the exercises in a stage is called a "set"
so you might say something like : Stage X consists of 3 sets of 10 reps of an exercise.
Effort is up to you! Do not over-stress yourself, it is never supposed to hurt. You can always do the lower-end of a range of reps or sets.
Stay hydrated
Stage 1
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Standing Hip Flexor Stretch
x1
Setup:
- Place on foot onto a step or chair - Keep your back leg straight with the heel on the ground and toes pointed forward
Instructions:
- Lean forward at the hips in the directions of your front leg - Raise the arm of the same side hip you are stretching - You should feel stretch in the front of the hip - There should be no discomfort in the back, if so make sure you are not leaning back. - repeat for the other side
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half kneeling hamstring to hip flexor stretch
x1
Setup:
- Begin in half kneeling position - Front foot is flat on the ground
Instructions:
- Glide hips backward as you lean forward at the waist - Feel the stretch in the front leg and hold for 10s - Then glide hips forward to stretch kneeling leg hip and hold for 10s
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three way hip stretch
x1
Setup:
- Begin in half kneeling position - Keep front foot flat on the ground
Instructions:
- Glide your hips forward to feel stretch in hip and front of kneeling leg - Move foot next position and stretch in that direction. Hold for 10s in each position
Tips:
- Do Not Stretch Through Pain
↻ 2-3 Sets
Stage 2
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Doorway Pec Stretch
15s
Setup:
- Stand in a door way with arms on the door frame - Hands located just above shoulder height - Stance should be with one foot in front of the other
Instructions:
- Lean chest and body forward till you feel stretch through the front of the chest - Hold stretch then lean back to no tension and repeat
Tips:
- Keep head looking forward and stretch to a pain free point of stretch
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standing quad stretch with chair
x1
Setup:
- Stand with one leg bent behind you - The bent leg can be held with your arm or placed onto the edge of the couch or chair
Instructions:
- Pull your heel toward your hips if you are holding your foot - If foot on chair push your hip forward to increase stretch in front of thigh - hold for 10 seconds then switch sides.
Tips:
- If you need more of a stretch, put your foot up on a higher surface or if you can reach it hold with same side hand
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standing quad stretch
x1
Setup:
- Grab stretch leg by foot or ankle - Balance on other leg
Instructions:
- Pull foot backward toward bottom. - Hold for 15s then do the other side.
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Quad stretch and reach
x1
Setup:
- Grab stretch leg by foot or ankle - Balance on other leg
Instructions:
- Pull foot backward toward butt. - While maintaining quad stretch and hip in extension, lean forward at the hip while maintaining balance. - Goal is to be able to hinge so that stretch leg is pointing behind you. - Make sure you are not flexing forward on the stretch leg during the motion. - Hold stretch 15s then relax and switch sides.
↻ 2-3 Sets
Stage 3
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High Knee March
30s
Setup:
- Stand with feet shoulder width apart
Instructions:
- March in place bringing knee high - Swing arms as you march
Tips:
- Don’t lean forward as you march, knee should be close to hip height
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1 2 stick
30s
Setup:
- Stand tall with feet together
Instructions:
- Take three steps and pause on the third - Hold that balance position for a 1-2 seconds than return to march - Stay tall through the spine and eyes looking forward
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1 2 stick lateral
30s
Setup:
- This is a lateral marching pattern - Hold every third step in place, balanced on one foot for 1 or 2 seconds
Instructions:
- While maintaining this movement pattern, move sideways in a controlled fashion - Make sure to move arm opposite leg, if right knees goes up, left arm should as well.
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Step up to balance
x10-15
Setup:
- Being standing with one foot on a box, and opposite arm in front of you with the elbow bent.
Instructions:
- Push through your foot, switch arms and step up onto the box, finishing the movement with your knee in front of you and bent. - Step back down off the box and return to the starting position.
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Alternating Forward Lunge and Reach
x10-15
Setup:
- Stand with feet shoulder width apart
Instructions:
- Step forward with one leg and reach forward with opposite arm - Keep front foot flat on ground when stepping onto it - Push yourself back to standing position and repeat on other leg.
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Lunge - Two Way
x10-15
Setup:
- Stand with feet together
Instructions:
- Step forward reaching with opposite arm - Back heel comes off the floor as your weight moves to your front foot - Push back to standing position - Step to your side and reach to the side with same side arm - Push back to standing position - Repeat the number of reps on both legs in both positions
↻ 2-3 Sets
Stage 4
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Lateral Lunge and Reach
x10-15
Setup:
- Stand with feet shoulder width apart and enough room to your side to be able to step and reach with out hitting a wall or object
Instructions:
- Step to your side and reach with same side arm - Your stride length should be comfortable and your knee and foot should remain in the same plane and pointed forward or slightly externally rotated - Your weight will be shifted to the stepping leg - Push your self back to the standing position and repeat
Tips:
- Do not stride so far that it is difficult to push off the leg to get back to the starting position
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alternating lateral lunge
x10-15
Setup:
- Start standing
Instructions:
- Step to the side and Lunge - Drive off outside leg and lunge to other side
Tips:
- Keep feet facing forward, chest up, heel flat, and sink into outside hip.
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Lateral lunge to balance
x10-15
Setup:
- Stand with room to your sides
Instructions:
- Take a large step to your side and bend at knees and hips into a lunge position - Push yourself back to starting position lifting the leg you lunged onto up toward hip height - Balance on a single leg before returning out to the side for a second lunge - Repeat
Tips:
- Make sure lunge foot is flat on ground and knee stays pointing forward inline with foot
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Push Up on Table
x10-15
Setup:
- Begin in a standing position next to a table or bed, leaning onto straightened arms for support.
Instructions:
- Bend your elbows, slowly lowering yourself into a push up position, then push your body back up away from the table and repeat.
Tips:
- Make sure to keep your back straight and do not let your hips sag as you perform the exercise. - combo:B
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Push ups
x10-15
Setup:
- Set up on the floor in push up position - Straight back, hands just wider than shoulder width
Instructions:
- Bend at elbows and shoulder lowering chest toward the floor - Once you break 90 degrees at elbows push back up
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Push Up - Shoulder Tap
x10-15
Setup:
- Setup with hands and feet about shoulder width apart - Maintain a plank position with feet, hips, and shoulders in a straight line.
Instructions:
- Lower chest to ground while maintaining a neutral spine position. - Push yourself back up - At the top tap each shoulder then repeat each exercise
↻ 2-3 Sets
Stage 5
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Chair Squat w/ elbows forward
x10-15
Setup:
- Stand with feet shoulder width apart
Instructions:
- Set a chair or bench behind you - Place your hands on your shoulders with arms crossed - Squat down to touch the bench or chair then stand up - keep your feet flat
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Squat to balance
x10-15
Setup:
- Stand with feet shoulder width apart
Instructions:
- Squat down keeping feet flat on the ground - Stand up from squat and lift one leg off the ground - Return foot to floor and squat again and perform the balance and leg lift on the other side
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lateral walking squat
x10-15
Setup:
- Hold weight in both hands by your chest - Stand with room to your side
Instructions:
- Take a wider than shoulder width step and then squat - Upon standing from squat move feet together and repeat - You will move laterally, perform half the reps one direction and half the other
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chair plank
20-60s
Setup:
- Begin lying on your front, propped up on your elbows.Your elbows can be on a bench, chair, counter top or floor. - The lower you are to the floor the harder the plank
Instructions:
- Engage your abdominal muscles and lift your hips and legs up into a plank position, keeping your elbows directly under your shoulders. Hold this position. - Do not let your hips drop or bend to high - Make sure to breath in this position and stop if you lose form or feel discomfort
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Plank
20-60s
Setup:
- Get into a plank position with forearms placed on floor shoulder width apart, feet placed on the floor hip width apart. - Back should remain flat and hips level
Instructions:
- Hold this position
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Arm Plank Shoulder Touch
x10-15
Setup:
- Start in Push up position - Have a wide stance in the feet
Instructions:
- Tap each shoulder with opposite hand - Don't allow hips to rotate - Keep midsection tight
↻ 2-3 Sets
Stage 6
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single leg balance with toe tap
x10-15
Setup:
- Stand one one leg - Keep the other leg toe on ground behind you
Instructions:
- Lift your back foot toe off the ground and stay balanced on a single leg - Place your back foot on the ground if you start to lose balance
Tips:
- Don’t use back foot if you don’t need to
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Balance - Single Leg w/ Lateral Reach
x10-15
Setup:
- Place a marker to the side of you and stand on 1 leg
Instructions:
- While maintaining your balance reach 1 leg out laterally to the marker. - Return your leg to the starting position and repeat
Tips:
- Keep heel, big toe, and pinky toe flat to the ground as you balance - Keep your knee directly over your toes try to not let it go inward.
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Single leg balance with contralateral reach
x10-15
Setup:
- Place a marker in front of you. - Start with a tall posture
Instructions:
- Stand on 1 leg - Keeping a flat back reach forward to touch the marker with your hand and reach leg straight back. - While reaching be sure to use the opposite side arm than your stance leg (Standing on right leg = Reaching with left hand) - Return to starting position and repeat
Tips:
- Keep big toe, pinky toe, and heel firmly on the ground as you reach.