THE

SERIES POWERED BY NOFFS

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INTRODUCTION

The Strength Series helps you develop the strength you need to perform at your best. Each training phase in this series also helps to reduce your risk for
injury, improve your cardiovascular fitness, and increase your work capacity—that is, your ability to get more done in your workout and other activities.

The series will progress you through 3 phases of training. Each phase builds on the work you completed in the previous phase and prepares you for what’s
to come.

PHASE 1: BUILD MUSCLE

This phase of training is focused on building lean muscle mass and improving your body’s capacity to handle greater physical demands. To help achieve
these goals, the workouts in this phase will challenge you with higher volumes of work and a progressive increase in intensity.

PHASE 2: GET STRONG

This phase of training is focused on building strength. Compared to Phase 1, you’ll do fewer repetitions and dial up the intensity. Use weights that are
challenging, but allow you to complete all your repetitions with solid form. A good rule of thumb: If the last 1-2 reps aren’t hard, it’s too light. You can also
expect challenging timed sets that continue to develop your work capacity.

PHASE 3: GET POWERFUL

In this phase of training, you’ll harness your newfound strength and move explosively to perform with greater power. The way in which movements or drills
are paired in this phase will elicit explosive strength gains, training your muscles to be fast and forceful. The movements in this phase also help protect you
from injury.

HOW TO SET UP YOUR SCHEDULE

1 2 3 4
Each phase in this Complete 3 to 4 Aim for no more than 2 Add a recovery day to break up more than 2
series has 2 training training sessions per consecutive training days consecutive training days and give your body the
days, Workout A week, alternating each week. For example, rest it needs to perform more efficiently. Recovery
and Workout B. between Workout A if you do Workout A on days can include a combination of light activity,
and Workout B. Monday and Workout B stretching, low-intensity cardio, and massage. Refer
Tuesday, Wednesday should to the sections in your workouts labeled Pillar Prep,
be a recovery day. Movement Prep, and Regeneration for examples of
movements to do on your recovery days.

SAMPLE 3-WEEK SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Workout A Workout B Recovery Workout A Workout B Rest or Rest or

light activity light activity
Rest or Rest or Rest or
Workout A Workout B Workout A -------
light activity light activity light activity

Workout B Rest or Workout A Workout B Recovery Rest or Workout A

light activity light activity
INTRODUCTION

WORKOUT DURATION:
Each workout has three duration options. A small icon represents each duration, as shown below. Simply perform the movements with the corresponding
icon that represents the workout time option that fits your schedule best.

S Short = 45 minutes M Medium = 60 minutes L Long = 75 minutes

If the movements in these workouts are new to you, it may take you longer than the duration specified to complete your workouts. As you become familiar
with the movements, you’ll be able to complete them in the allotted time.

Within each Strength workout, there are multiple circuits. You should perform each circuit by completing each exercise in succession with little to no rest
between exercises or sets. Once you’ve completed all the sets in a circuit, rest 1 to 2 minutes before starting the next circuit.

HOW STAGES WORK:

Each phase in the Strength Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages,
you’ll notice that the repetitions, time, or number of circuits you perform may change. Advance to the next stage of training after every 4 workouts—this
means after you’ve completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase
of training.

TRAINING EQUIPMENT:
The equipment used in this series includes: Barbells Dumbbells Weight bench

CARDIOVASCULAR TRAINING TIPS:

The cardio workouts included in the Strength Series are interval-based, meaning you’ll vary your effort within a single workout to improve various aspects
of your cardio fitness. Training zones are the building blocks of these cardio workouts. Each workout consists of one or more training zones; each zone
represents a level of effort (easy, medium, and hard). But how do you know you’re exercising at the right effort? You can perform these interval workouts
by measuring your effort in one of two ways: (i) heart rate training, or (ii) rate of perceived exertion.

Heart Rate Training

One way to calculate your training zones is based on your maximum heart rate (Max HR). If you have a heart rate monitor, you can measure your heart rate
as you train to stay in each zone. If you don’t know your Max HR, you can estimate it by using the following formula: Max HR = 220 – your age.

Once you’ve calculated your approximate Max HR, use the percentages below to determine your heart rate training zone for each interval.

Rate of Perceived Exertion

Your rate of perceived exertion (RPE) is a simple and effective way to determine your training intensity when performing intervals. RPE uses a scale of 1-10
to rate your effort. A rating of 1 is equivalent to standing still, while a rating of 10 represents the most strenuous level of activity you can sustain. Use
these general guidelines to put forth the right effort for each interval.

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR
PHASE 1: BUILD MUSCLE – WORKOUT A
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 PLANK - WITH ARM LIFT S
M
1 MINI BAND - EXTERNAL ROTATION

L L

STAGE A B C STAGE A B C
X6 REPS EA X8 REPS EA X10 REPS EA X10 REPS EA X12 REPS EA X15 REPS EA

S
M
2 HIP EXTERNAL ROTATION - SIDELYING S
M
2 REVERSE LUNGE - WITH REACH

L L

STAGE A B C STAGE A B C
X10 REPS EA X12 REPS EA X15 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 HIP ABDUCTION - SIDELYING S
M
3 KNEE HUG - IN PLACE

L L

STAGE A B C STAGE A B C
X10 REPS EA X12 REPS EA X15 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

4 SHOULDER EXTERNAL ROTATION - SIDELYING DUMBBELL

M
4 HEEL TO GLUTE - WITH ARM REACH

L L

STAGE A B C STAGE A B C
X10 REPS EA X12 REPS EA X15 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

5 HANDWALK

STAGE A B C
X6 REPS X6 REPS X6 REPS

6 2 INCH RUNS

STAGE A B C
X5 SECS X5 SECS X5 SECS
PHASE 1: BUILD MUSCLE – WORKOUT A
Alternate Movement

PILLAR PREPARATION MOVEMENT PREPARATION

1 PLANK - WITH ARM LIFT

• Assume pillar position with feet wider than shoulder width apart
1 MINI BAND - EXTERNAL ROTATION
• Stand in quarter-squat position with feet hip width & band
• Engage torso & alternate reaching up & out with arms just above knees
– hold 2 sec each • Let one knee drop in & return to starting position
• Keep shoulders & hips square to ground with arm reach • Complete reps, repeat on opposite side

SQUAT - BODY WEIGHT

2 HIP EXTERNAL ROTATION - SIDELYING

• Lie on your side with hips and knees bent so heels are in line
2 REVERSE LUNGE - WITH REACH
• Contract your back glute at the bottom of the lunge
with torso, and hips • Extend one hand overhead while reaching other hand towards
• Rotate top knee toward the sky while heels stay in contact the ground
• Lower knee to the starting position • Keep chest up; don’t let your back knee touch the ground
• Complete the set on one side before repeating on other • Alternate sides each rep

3 HIP ABDUCTION - SIDELYING

• Lie on your side with your legs straight, top leg slightly behind
3 KNEE HUG - IN PLACE
• Lift one leg off the ground & squat back & down on the
bottom leg opposite leg
• Lift your top leg up in the air and slightly back • Take hold just below your knee & pull towards your chest as you
• Lower your leg to the floor stand tall on the opposite leg
• Complete the set on one leg before repeating with other • Keep your weight in the middle of your foot, chest up & contract
the glute of your stance leg
• Move with control & alternate sides each rep

4 SHOULDER EXTERNAL ROTATION - SIDELYING DUMBBELL

• Lie on your side with bottom hand underneath head
4 HEEL TO GLUTE - WITH ARM REACH
• Stand tall, lift one foot up and hold it with the same-side hand
• Hold a light dumbbell with the top hand, palm facing down, • Bring your heel to your glute as you reach overhead with the
elbow bent 90 degrees and pressed against your torso opposite arm
• Keeping torso and elbow still, rotate hand up and slowly return • Lower your leg to starting position and repeat with opposite leg
it to starting position to complete 1 rep
• Complete set on one side before repeating on other
Ws - BENT OVER

5 HANDWALK
• Stand with your legs straight and hands on the ground in front of
you
• Keeping legs straight and stomach tight throughout movement,
walk your hands forward
• Walk your feet back up to your hands to complete 1 rep

6 2• Start
INCH RUNS
in athletic stance with knees bent, hips back, and arms bent
• Run in place, moving your feet two inches off the ground as
quickly as possible
• Allow your arms to move slow and rhythmically
• Continue for the prescribed time
PHASE 1: BUILD MUSCLE – WORKOUT A
S Short M Medium L Long

STRENGTH

CIRCUIT 1 S M L CIRCUIT 2 L CIRCUIT 3 M L

STAGE A B C STAGE A B C STAGE A B C
X3 SETS X4 SETS X4 SETS X2 SETS X2 SETS X2 SETS X3 SETS X2 SETS X3SETS

1 BENCH PRESS - DUMBBELL

1 PLANK - ROLLING
1 HIGH SPLIT
OVERHEAD PRESS -
ALTERNATING DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X15 REPS X12 REPS X10 REPS X8 REPS X8 REPS X6 REPS X15 REPS X12 REPS X10 REPS

2 CHEST FLY - ALTERNATING DUMBBELL 2 THORACIC ROTATION - WITH HEEL SIT 2 SQUAT - 1 ARM DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X10 REPS X10 REPS X10 REPS X6 REPS EA X6 REPS EA X6 REPS EA X15 REPS EA X12 REPS EA X10 REPS EA

3 DEADLIFT - BARBELL
3 PLANKS - WALKING

STAGE A B C STAGE A B C
X15 REPS X12 REPS X10 REPS X10 REPS X12 REPS X15 REPS

4 GLUTE BRIDGE -
1 LEG (WITH LEG LOCK) 4 GLUTE BRIDGE -
MARCHING HIP FLEXION

STAGE A B C STAGE A B C
X10 REPS EA X10 REPS EA X10 REPS EA X10 REPS EA X12 REPS EA X15 REPS EA
PHASE 1: BUILD MUSCLE – WORKOUT A
Alternate Movement

STRENGTH

1 BENCH PRESS - DUMBBELL 1 PLANK - ROLLING 1 OVERHEAD PRESS -

HIGH SPLIT ALTERNATING DUMBBELL
• Lie face up on a bench, dumbbells over • Start in a push-up position with feet shoul- • Stand tall holding a pair of dumbbells
shoulders, your palms facing your thighs der-width apart straight above your shoulders, palms facing
• Lower dumbbells until arms just break • Lift one arm towards the sky as you rotate forward
parallel with ground, then push back up torso and hips to face sideways and your • Lower one weight to your shoulder and
• Keep torso engaged & back flat during body resembles the letter T press it back up
the movement • Reverse the pattern back to the starting • Repeat with opposite arm to complete 1 rep
position
• Repeat in the opposite direction to com-
plete 1 rep

LATERAL DYNAMIC PILLAR BRIDGE

2 CHEST FLY - ALTERNATING DUMBBELL 2 THORACIC ROTATION - WITH HEEL SIT 2 SQUAT - 1 ARM DUMBBELL
• Lie faceup on a bench holding dumbbells • Kneel with one hand behind head, the other • Stand with a tall posture, feet shoulder width
straight above your shoulders in front of you, sitting back on heels apart & arms at your sides with a dumbbell
• Lower a weight out to one side • Inhale as you lift bent arm toward the in one hand
• Lift the weight back to the starting position ceiling by rotating chest and shoulders • Squat your hips down & back keeping your
and repeat with opposite arm • Exhale, hold for 2 seconds, and return to torso engaged & back flat & return to
• Continue alternating to complete the set starting position standing
• Complete set on one side before repeating • Ensure hips & shoulders remain forward
on the other facing & parallel during the movement
• Complete reps, repeat on opposite side

3 DEADLIFT - BARBELL 3 PLANKS - WALKING

• Bend hips and knees to grab a barbell on • Start in a push-up position with feet close
the ground in front of you together
• Stand up, pulling the bar up along your • Keeping torso stable, walk feet backwards
thighs with small steps as arms extend overhead
• Lower the bar to the floor • Hold for 1 to 2 seconds at bottom of move-
• Keep the bar close to your legs and shoul- ment and then walk your feet back up
der blades back and down

SQUAT - DUMBBELL

4 GLUTE BRIDGE - 1 LEG

(WITH LEG LOCK) 4 GLUTE BRIDGE -
MARCHING HIP FLEXION

• Lie faceup with knees bent and heels on the • Lift hips to create a line through knees, hips
ground & shoulders
• Grab one knee with both hands and pull it • Lift one knee towards your chest, hold 2 sec.
toward your chest Alternate legs for prescribed reps with
• Lift your hips toward the sky each leg
• Hold for 1 to 2 seconds and lower your hips • Keep back flat and torso engaged
back down throughout the movement
• Complete the set on one leg before repeat-
ing on other
INVERTED HAMSTRING
PHASE 1: BUILD MUSCLE – WORKOUT A

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

MEDIUM INTENSITY DAY

4 min 4 min
2 min 1 min 1 min 2 min

WARM-UP COOL-DOWN

Duration: 14 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
PHASE 1: BUILD MUSCLE – WORKOUT B
A
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 LEG CRADLE - SUPINE S
M
1 MINI BAND - LATERAL WALK BENT LEG (KNEES)

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X10 REPS X12 REPS X15 REPS

S
M
2 SINGLE LEG BALANCE - ALPHABET S
M
2 REVERSE LUNGE, ELBOW TO INSTEP - WITH ROTATION
L L

STAGE A B C STAGE A B C
X15 SECS EA X20 SECS EA X30 SECS EA X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 DYNAMIC LATERAL PILLAR BRIDGE S
M
3 SUMO SQUAT

L L

STAGE A B C STAGE A B C
X6 REPS EA X8 REPS EA X10 REPS EA X6 REPS X6 REPS X6 REPS

4 Ys - BENT OVER
M
4 DROP LUNGE - ALTERNATING

L L

STAGE A B C STAGE A B C
X10 REPS EA X12 REPS EA X15 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

5 LATERAL SQUAT

STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA

6 BASE POGO

STAGE A B C
X5 SECS X5 SECS X5 SECS
PHASE 1: BUILD MUSCLE – WORKOUT B
Alternate Movement

PILLAR PREPARATION MOVEMENT PREPARATION

1 LEG CRADLE - SUPINE

• Actively lift knee to your chest, placing one hand on knee &
1 MINI BAND - LATERAL WALK BENT LEG (KNEES)
• Stand in quarter-squat position with feet hip width & band just
one under ankle above knees
• Pull leg to chest with both hands into a gentle stretch • Take small side steps, lead elbows drive back with each step
• During the movement, contract the glute of the leg that’s on • Push with back leg, don’t reach with front leg. Keep mild tension
the ground on band at all times
• Complete reps, repeat on opposite side
HIP STRETCH - SUPINE INVERTED HAMSTRING

2 SINGLE LEG BALANCE - ALPHABET

• Sit your hips down & back into a quarter squat
2 REVERSE LUNGE, ELBOW TO INSTEP - WITH ROTATION
• Standing tall, step forward with left foot
• With “floating foot”, spell the alphabet in small letters for the • Place right hand on ground and left elbow inside of left foot
prescribed amount of time Hold for 2 sec
• Keep your torso & hip engaged throughout the movement • Next, rotate right arm and chest to the sky as far as you can
Hold for 2 sec and return
• Alternate legs every 5 sec until working time elapsed
• Place left hand outside foot and push hips to the sky
• Complete reps, then repeat on opposite side

3 DYNAMIC LATERAL PILLAR BRIDGE

• Lie on your side with your forearm on the ground under your
3 SUMO SQUAT
• Stand with feet wider than shoulder-width, knees and toes angled
shoulder - feet stacked together out
• Push your hips off the ground, creating a straight line from ear to • Squat back and down, keeping knees and toes in line
ankle, hold for 1 -2 sec & return to starting position • Stand by pushing through your hips

• Repeat for reps & repeat on opposite side

4 Ys• Hinge
- BENT OVER
at waist, back flat & chest up
4 DROP LUNGE - ALTERNATING
• Reach one foot behind, square hips forward & sit back &
• Glide shoulder blades back & down, and raise your arms over down into a squat
your head to form a Y • Maintain weight primarily on front leg, keep your chest up,
• Initiate movement with shoulder blades, not arms & keep torso engaged, & sit hips back
thumbs up throughout • You should feel a stretch in the outsides of both hips
• Lower arms back to start & repeat for reps • Alternate sides each rep

5 LATERAL SQUAT
• Stand with feet wider than shoulder width apart, shift hips to the
side & down
• Push through your hip to return to start position
• Keep your opposite leg straight, back flat & your chest up
• Alternate sides each rep

6 BASE POGO
• Start in athletic stance with knees bent, hips back, and arms bent
• Jump rapidly up and down, about two inches on each jump
• Land on the balls of your feet and repeat without pausing
• Continue for the remainder of the set
PHASE 1: BUILD MUSCLE – WORKOUT B
A
S Short M Medium L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

CIRCUIT 1 S M L CIRCUIT 2 L CIRCUIT 3 M L

STAGE A B C STAGE A B C STAGE A B C
X3 SETS X4 SETS X4 SETS X2 SETS X2 SETS X2 SETS X3 SETS X2 SETS X3SETS

1 SPLIT SQUAT - DUMBBELL

1 ROTATIONAL SQUAT TO PRESS -
DUMBBELL 1 REVERSE LUNGE -
ALTERNATING DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X15 REPS EA X12 REPS EA X10 REPS EA X8 REPS EA X8 REPS EA X6 REPS EA X15 REPS EA X12 REPS EA X10 REPS EA

2 LATERAL SQUAT -
ALTERNATING DUMBBELL 2 QUADRUPED OBLIQUE CRUNCH
(2 POINT) 2 BENT OVER ROW -
HIGH ALTERNATING DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X10 REPS EA X10 REPS EA X10 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X15 REPS EA X12 REPS EA X10 REPS EA

3 BENT OVER ROW -

1 ARM 1 LEG DUMBBELL 3 REVERSE CRUNCH

STAGE A B C STAGE A B C
X15 REPS EA X12 REPS EA X10 REPS EA X10 REPS X12 REPS X15 REPS

4 BENT OVER FLY - DUMBBELL

4 CURL - HALF KNEELING DUMBBELL

STAGE A B C STAGE A B C
X10 REPS X10 REPS X10 REPS X10 REPS X12 REPS X15 REPS
PHASE 1: BUILD MUSCLE – WORKOUT B
Alternate Movement

STRENGTH

1 SPLIT SQUAT - DUMBBELL 1 ROTATIONAL

DUMBBELL
SQUAT TO PRESS -
1 REVERSE LUNGE -
ALTERNATING DUMBBELL
• Stand tall in a split stance while holding a • Stand holding a pair of dumbbells at your • Stand holding a dumbbell in each hand
pair of dumbbells with feet shoulder-width shoulders • Keeping chest up, step backward into a
apart • Rotate shoulders and hips to one side as lunge
• Lower your hips toward the ground you squat back and down • Push through the front hip to return to
• Push through your front leg to return to • Stand and rotate to face forward as you starting position
stand up press the dumbbells overhead • Repeat with opposite leg to complete 1 rep
• Complete set on one side before repeating • Repeat in the opposite direction to com-
on other plete 1 rep

SINGLE LEG SQUAT - DUMBBELL

2 LATERAL SQUAT -
ALTERNATING DUMBBELL 2 QUADRUPED
(2 POINT)
OBLIQUE CRUNCH
2 BENT OVER ROW -
HIGH ALTERNATING DUMBBELL
• Start with feet wider than shoulder width, • Start on hands and knees and straighten • Bend at the waist with a dumbbell in each
shift hips to the side & down one leg behind and place opposite hand hand at your chest
• Push through your hip to return to start behind head • Lower one dumbbell until your arm is
position • Rotate torso to bring elbow under your straight and lift it back up
• Keep your opposite leg straight, your back body • Repeat the movement with your opposite
flat & your chest up • Rotate back through the starting position arm
• Alternate sides each rep and as high as possible • Continue alternating for the remainder of
• Complete set on one side before repeating the set
on other

3 BENT OVER ROW -

1 ARM 1 LEG DUMBBELL 3 REVERSE CRUNCH
• Keep straight line from ear to ankle, hinge at • Lie faceup on the ground with hips bent 90
degrees, legs relaxed
waist & elevate your leg behind you
• Pull knees toward chest by tilting pelvis
• Slide shoulder blade toward the spine, lift until tailbone lifts off the floor
weight to body by driving elbow to ceiling • Lower back down without allowing feet to
• Keep your back level, stance leg slightly touch floor
unlocked & shoulders parallel to the ground
• Complete reps, repeat on opposite side

CRUNCHES

4 BENT OVER FLY - DUMBBELL 4 CURL - HALF KNEELING DUMBBELL

• Bend at the waist with a dumbbell in each • Start in half kneeling position, holding
hand, arms hanging down dumbbells with arms at your sides
• Raise your arms out to your sides • Keep elbows at your hips, lift dumbbells to
• With control, lower your arms back to the shoulders as you rotate your palms to
starting position the ceiling
• Keep your stomach & the glute muscles of
your rear leg tight throughout the movement
• Switch forward leg half way through the set

CURL TO OVERHEAD PRESS

PHASE 1: BUILD MUSCLE – WORKOUT B

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

HIGH INTENSITY DAY

30 sec 30 sec 30 sec 30 sec

2 min 1 min 1 min 1 min 1 min 2 min

WARM-UP COOL-DOWN

Duration: 10 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
AA
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 90/90 - WITH ARM SWEEP S
M
1 MINI BAND - EXTERNAL ROTATION

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X10 REPS EA X12 REPS EA X15 REPS EA

S
M
2 LATERAL PILLAR BRIDGE (TIME) S
M
2 KNEE HUG TO REVERSE LUNGE WITH ROTATION

L L

STAGE A B C STAGE A B C
X20 SECS EA X30 SECS EA X40 SECS EA X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 LAT STRETCH - ON BENCH
M
3 HANDWALK

L L

STAGE A B C STAGE A B C
X6 REPS X6 REPS X6 REPS X6 REPS X6 REPS X6 REPS

4 Ws - BENT OVER
4 2 INCH RUNS - IN AND OUT

L L

STAGE A B C STAGE A B C
X10 REPS X12 REPS X15 REPS X5 SECS X5 SECS X5 SECS
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
AA
S Short M Medium
Alternate Movement L Long

PILLAR PREPARATION MOVEMENT PREPARATION

1 90/90 - WITH ARM SWEEP 1 MINI BAND - EXTERNAL ROTATION

• Lie with left knee bent 90°, your right leg crossed over the left • Stand in quarter-squat position with feet hip width & band just
• Roll onto left side with knee on the ground above knees
• Keep hips still, rotate chest & sweep with long arm – palm up, bending • Let one knee drop in & return to starting position
your elbow at the end reaching for your back pocket – palm down • Complete reps, then repeat on opposite side
Hold 2 sec
• You should feel a stretch through your torso, mid/upper back,
chest & shoulder
• Complete reps, repeat on opposite side

SUMO SQUAT

2 LATERAL PILLAR BRIDGE (TIME) 2 KNEE HUG TO REVERSE LUNGE WITH ROTATION
• Lie on your side with your forearm on the ground under your shoulder • Stand and lift one foot off the ground, squatting slightly with
- feet stacked together other leg
• Keep body in a straight line from your ear to your ankles • Grab opposite knee and pull toward chest while straightening
other leg
• Hold for 30 seconds
• Release knee and step back into lunge with same leg without pausing
• Complete for time, repeat on opposite side
• Place opposite arm outside of knee and reach other arm behind you
• Reverse the twist, stand up and repeat with opposite leg to complete
1 rep

3 LAT STRETCH - ON BENCH 3 HANDWALK

• Kneel with elbows on a bench, arms pointed diagonally, and palms • Stand with your legs straight and hands on the ground in front of
facing up you
• Drop chest and sit hips back and down on your heels • Keeping legs straight and stomach tight throughout movement, walk
• Hold for 1 to 2 seconds, relax, and return to the starting position your hands forward
• Walk your feet back up to your hands to complete 1 rep

TRICEPS STRETCH

4 Ws - BENT OVER 4 2 INCH RUNS - IN AND OUT

• Bend over at the waist with back flat, arms down, and elbows in • Start in athletic stance with knees bent, hips back, and arms bent
toward ribs • Run in place, moving your feet two inches off the ground as quickly
• Keeping elbows at your sides, rotate arms toward ceiling to form a as possible
“W” • Contact ground in the same spot with one foot as the other moves
• Reverse directions to return to starting position left and right
• Complete the set on one side and repeat on the other
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
AA
S Short M Medium L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

CIRCUIT 1 S M L CIRCUIT 2 M L
STAGE A B C STAGE A B C
X3 SETS X4 SETS X4 SETS X3 SETS X2 SETS X2 SETS

1 BENCH PRESS - ALTERNATING DUMBBELL

1 CURL TO OVERHEAD PRESS - HIGH SPLIT DUMBBELL

STAGE A B C STAGE A B C
X8 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

2 QUADRUPED OBLIQUE CRUNCH (2 POINT)

2 PULL OVER TO EXTENSION - DUMBBELL

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

3 BENT OVER ROW - 1 ARM

3 PILLAR BRIDGE - WITH LEG LIFT

STAGE A B C STAGE A B C
X8 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

4 SHOULDER STRETCH - SIDELYING

4 CHEST FLY - ALTERNATING DUMBBELL

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

5 BENT OVER FLY - ALTERNATING DUMBBELL

STAGE A B C
X20 SECS X30 SECS X40 SECS

6 SCAPULAR PUSH-UP - TRIPOD

STAGE A B C
X20 SECS X30 SECS X40 SECS
PHASE 2: GET STRONG – WORKOUT A
Alternate Movement

STRENGTH

1 BENCH PRESS - ALTERNATING DUMBBELL

• Keeping one arm straight, lower the other dumbbell until your
1 CURL TO OVERHEAD PRESS - HIGH SPLIT DUMBBELL
• Stand in a split stance holding dumbbells at your shoulders
arm just breaks parallel with the ground, then push it back up • Lower weights down and then curl them back up
• Keep your nonworking arm straight with feet flat on the ground • Press weights overhead, rotating palms to face forward
• Keep hips & shoulders on the bench during the movement • Lower weights to starting position and continue the set
• Alternate sides each rep

BENCH PRESS - 1 ARM (HIPS OFF BENCH, HIP FLEXION)

2 QUADRUPED OBLIQUE CRUNCH (2 POINT)

• Start on hands and knees and straighten one leg behind and
2 PULL OVER TO EXTENSION - DUMBBELL
• Lie faceup on a bench, holding dumbbells straight above
place opposite hand behind head shoulders, palms facing in
• Rotate torso to bring elbow under your body • Bend elbows to 90 degrees as you lower the weights behind
• Rotate back through the starting position and as high as head toward the floor
possible • In one motion, straighten your arms and return to starting
• Complete set on one side before repeating on other position
QUADRUPED OBLIQUE CRUNCH (2 POINT)

3 BENT OVER ROW - 1 ARM

• Stand hinged over at the waist, knees slightly bent, holding a
3 PILLAR BRIDGE - WITH LEG LIFT
• Start facedown with feet shoulder-width, supporting weight on
dumbbell in one hand your forearms and feet
• Slide shoulder blade toward your spine, lift weight to body by • Maintain a straight line from ankles to head
driving elbow to ceiling • Lift one leg, hold for 2 seconds, and lower it back down
• Keep your back level – your shoulders should stay parallel to • Repeat with opposite leg to complete 1 rep
the ground during the entire movement
• Complete reps, repeat on opposite side

4 SHOULDER STRETCH - SIDELYING

• Lie on your side with bottom arm perpendicular to your torso
4 CHEST FLY - ALTERNATING DUMBBELL
• Lie faceup on a bench holding dumbbells straight above your
and bent 90 degrees shoulders
• Rotate hand toward the ground as far as possible, then gently • Lower a weight out to one side
use your other hand to rotate farther • Lift the weight back to the starting position and repeat with oppo-
• Hold for 2 seconds, relax, and return to starting position site arm
• Complete set on one side before repeating on other • Continue alternating to complete the set
PUSH-UP

5 BENT OVER FLY - ALTERNATING DUMBBELL

• Bend at the waist with a dumbbell in each hand, arms hanging
down
• Raise one arm out to your side
• Lower your arm back and repeat with the opposite arm
• Continue alternating to complete the set

6 SCAPULAR PUSH-UP - TRIPOD

• Start on hands and knees with one arm behind your back
• Push into the floor to press chest away from the ground
• Lower back to the starting position
• Complete the set on one side before repeating on opposite arm
PHASE 2: GET STRONG – WORKOUT A

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

MEDIUM INTENSITY DAY

10 min
2 min 2 min

WARM-UP COOL-DOWN

Duration: 14 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
BA
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 PLANK - ROLLING S
M
1 MINI BAND - LATERAL WALK STRAIGHT LEG (ANKLES)
L L

STAGE A B C STAGE A B C
X6 REPS EA X8 REPS EA X10 REPS EA X10 REPS EA X12 REPS EA X15 REPS EA

S
M
2 ADDUCTOR STRETCH - HALF KNEELING S
M
2 LATERAL LUNGE TO DROP LUNGE

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 HIP EXTENSION - QUADRUPED (STRAIGHT LEG)
M
3 INVERTED HAMSTRING

L L

STAGE A B C STAGE A B C
X6 REPS EA X8 REPS EA X10 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

4 GLUTE BRIDGE - 1 LEG (REPS)

4 BASE ROTATIONS

L L

STAGE A B C STAGE A B C
X6 REPS EA X8 REPS EA X10 REPS EA X5 SECS X5 SECS X5 SECS
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
BA
S Short M Medium
Alternate Movement L Long

PILLAR PREPARATION MOVEMENT PREPARATION

1 PLANK - ROLLING 1 MINI BAND - LATERAL WALK STRAIGHT LEG (ANKLES)

• Start in a push-up position with feet shoulder-width apart • Stand in a tall position with your feet hip width apart, hands on hips,
• Lift one arm toward the sky as you rotate torso and hips to face and a mini band just above your ankles
sideways and your body resembles the letter T • Take small side steps by pushing with back leg, don’t reach with
• Reverse the pattern back to the starting position front leg
• Repeat in the opposite direction to complete 1 rep • Keep mild tension on band at all times

DYNAMIC LATERAL PILLAR BRIDGE LEG CRADLE

2 ADDUCTOR STRETCH - HALF KNEELING 2 LATERAL LUNGE TO DROP LUNGE

• Start in half-kneeling position with one knee up and one knee down • From a standing position, step to one side and squat down with the
• Rotate down leg in so your foot is outside opposite hip stepping leg, keeping the other straight
• Lean forward, tighten your stomach, and contract the glute of your • Stand up and without pausing, reach the stepping foot behind and
back leg across the other foot
• Hold for 2 seconds, relax, and return to the starting position • Square your hips to face forward and squat down
• Complete the set on one side before repeating on the other • Stand, return to the start, and repeat in opposite direction to com-
plete 1 rep

3 HIP EXTENSION - QUADRUPED (STRAIGHT LEG) 3 INVERTED HAMSTRING

• Start on hands and knees with stomach tight and shoulders pushed • Keep straight line from ear to ankle, hinge at waist & elevate your leg
away from the floor behind you
• Extend one leg straight back and slightly up • When you feel a stretch, return to the standing position by contracting
• Return leg to starting position glute & hamstring
• Complete the set on one side before repeating on other • Keep stance leg slightly unlocked, back flat, and shoulders & hips
parallel to ground
• Complete reps, repeat on opposite side

4 GLUTE BRIDGE - 1 LEG (REPS) 4 BASE ROTATIONS

• Lying on your back, with knees bent and toes pulled up towards • Start in athletic stance with knees bent, hips back, and arms bent
shins, lift one knee to your chest • Jump 2 inches off the floor and rotate hips to one side as arms
• Lift your hips off the ground until your knee, hips and shoulders are swing to opposite side
in a straight line – hold for 2 seconds • Without pausing, jump in the opposite direction
• Keep back flat and torso engaged throughout the movement • Continue for the prescribed amount of time
• Complete reps, repeat on opposite side
PHASE 2:
1: GET
BUILD
STRONG
MUSCLE
– WORKOUT
– WORKOUT
BA
S Short M Medium L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

CIRCUIT 1 S M L CIRCUIT 2 M L
STAGE A B C STAGE A B C
X3 SETS X4 SETS X4 SETS X3 SETS X2 SETS X2 SETS

1 SPLIT SQUAT - REAR FOOT ELEVATED DUMBBELL

1 REVERSE LUNGE TO LATERAL LUNGE
- ALTERNATING DUMBBELL

STAGE A B C STAGE A B C
X8 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

2 QUAD/HIP FLEXOR STRETCH - REAR FOOT ELEVATED 2 HANDWALK (HANDS PAST HEAD)

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

3 ROMANIAN DEADLIFT - BARBELL

3 ROTATIONAL SQUAT TO PRESS - 1 ARM DUMBBELL

STAGE A B C STAGE A B C
X8 REPS X6 REPS X6 REPS X20 SECS X30 SECS X40 SECS

4 T-HIP MOBILITY
4 ROMANIAN DEADLIFT
- 1 LEG ALTERNATING DUMBBELL

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X20 SECS X30 SECS X40 SECS

5 PLANK - MARCHING WITH HIP FLEXION

STAGE A B C
X20 SECS X30 SECS X40 SECS

6 DEEP SQUAT TO HAMSTRING STRETCH

STAGE A B C
X20 SECS X30 SECS X40 SECS
PHASE 2: GET STRONG – WORKOUT B
Alternate Movement

STRENGTH

1 SPLIT SQUAT - REAR FOOT ELEVATED DUMBBELL

• Place your rear foot up onto a box or bench behind you
1 REVERSE LUNGE TO LATERAL LUNGE
- ALTERNATING DUMBBELL
• Stand tall holding dumbbells on your shoulders
• Drop hips towards ground by bending your front knee without • Step back into a lunge and then push through front leg to stand
letting your back knee touch the ground
• Step to the side and squat down with same leg, keeping the other
• Return to starting position by pushing up with your front hip straight
• Complete reps on one leg, then switch legs & repeat • Stand up and repeat the pattern with opposite leg to complete 1 rep

LATERAL LUNGE - ALTERNATING

2 QUAD/HIP FLEXOR STRETCH – REAR FOOT ELEVATED

• Start in a half-kneeling position with one knee on soft pad and
2 HANDWALK (HANDS PAST HEAD)
• Stand with your legs straight and hands on the ground in
rear foot on a bench front of you
• Lean forward, tighten stomach, and contract glute of back leg • Keeping legs straight and stomach tight throughout move-
• Hold for 2 seconds, relax, and return to starting position ment, walk your hands past your head
• Walk your feet back up to your hands to complete 1 rep
• Complete set on one side before repeating on other

3 ROMANIAN DEADLIFT - BARBELL

• Stand holding a barbell with hands wider than shoulder-width
3 ROTATIONAL SQUAT TO PRESS - 1 ARM DUMBBELL
• Stand holding a dumbbell at your shoulder in one hand
apart • Rotate shoulders and hips toward the dumbbell side as you squat
• Maintaining a flat back, bend at the waist and lower the barbell, back and down
keeping it close to your shins • Stand and rotate to face forward as you press the dumbbell
• Stand up by contracting your hamstring and glutes overhead
• Complete set on one side before repeating on other
ROMANIAN DEADLIFT - DUMBBELL

4 T-HIP MOBILITY
• Stand on one leg holding a support with same side hand
4 ROMANIAN DEADLIFT
- 1 LEG ALTERNATING DUMBBELL
• Bend at waist and lift opposite leg to form a “T” • Stand on one foot holding a dumbbell in each hand with palms
facing each other
• Rotate hips and shoulders toward ceiling until you feel a
stretch • Keeping back flat, bend at the waist, lowering the dumbbells as
the non-support leg lifts straight behind
• Hold for 1 to 2 seconds, relax and rotate hips back to “T”
position • Stand up by contracting your hamstring and glutes
• Repeat on the opposite leg to complete 1 rep

5 PLANK - MARCHING WITH HIP FLEXION

• Start in a push-up position with feet shoulder-width apart
• Keeping torso stable, draw one knee toward chest and tap foot on
the ground
• Hold for 1 to 2 seconds and return to the starting position
• Repeat with opposite leg to complete 1 rep

6 DEEP SQUAT TO HAMSTRING STRETCH

• Stand with feet wide and toes slightly out
• Bend at the waist to grab toes
• Drop into deep squat with straight arms, elbows inside knees and
chest up
• Raise hips and straighten knees until you feel a stretch in back of legs
• Hold for 1 to 2 seconds
BENT KNEE HAMSTRING STRETCH
PHASE 2: GET STRONG – WORKOUT B

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

HIGH INTENSITY DAY

1 min 1 min 1 min 1 min

2 min 30 sec 30 sec 30 sec 30 sec 2 min

WARM-UP COOL-DOWN

Duration: 10 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
PHASE 3: GET POWERFUL – WORKOUT A
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 THORACIC EXTENSION - WITH HEEL SIT S
M
1 MINI BAND - EXTERNAL ROTATION

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X10 REPS EA X12 REPS EA X15 REPS EA

S
M
2 PLANK - WALKING S
M
2 HEEL TO GLUTE - IN PLACE

L L

STAGE A B C STAGE A B C
X6 REPS X8 REPS X10 REPS X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 Ys - BENT OVER
M
3 DEEP SQUAT TO HAMSTRING STRETCH

L L

STAGE A B C STAGE A B C
X10 REPS X12 REPS X15 REPS X6 REPS X6 REPS X6 REPS

4 Ws - BENT OVER
4 2 INCH RUNS

L L

STAGE A B C STAGE A B C
X10 REPS X12 REPS X15 REPS X5 SECS X5 SECS X5 SECS
PHASE 3: GET POWERFUL – WORKOUT A
Alternate Movement

PILLAR PREPARATION MOVEMENT PREPARATION

1 THORACIC EXTENSION - WITH HEEL SIT 1 MINI BAND - EXTERNAL ROTATION

• Kneel with arms straight in front of you, sitting back on heels • Stand in quarter-squat position with feet hip width & band
• Drop your head, round your upper back, and take a deep breath just above knees
• Extend, or arch your upper back, as you exhale • Let one knee drop in & return to starting position
• Complete reps, then repeat on opposite side

90/90 STRETCH - LEGS CROSSED HIP EXTERNAL ROTATION - SIDELYING

2 PLANK - WALKING 2 HEEL TO GLUTE - IN PLACE

• Start in a push-up position with feet close together • Stand tall, lift one foot up and hold it with the same-side hand
• Keeping torso stable, walk feet backwards with small steps as arms • Bring your heel to your glute as you reach overhead with the oppo-
extend overhead site arm
• Hold for 1 to 2 seconds at bottom of movement and then walk your • Lower your leg to starting position and repeat with opposite leg to
feet back up complete 1 rep

3 Ys - BENT OVER 3 DEEP SQUAT TO HAMSTRING STRETCH

• Hinge at waist, back flat & chest up • Stand with feet wide and toes slightly out
• Glide shoulder blades back & down, and raise your arms over • Bend at the waist to grab toes
your head to form a Y • Drop into deep squat with straight arms, elbows inside knees and
• Initiate movement with shoulder blades, not arms & keep chest up
thumbs up throughout • Raise hips and straighten knees until you feel a stretch in back
• Lower arms back to start & repeat for reps of legs
• Hold for 1 to 2 seconds

4 Ws - BENT OVER 4 2 INCH RUNS

• Bend over at the waist with back flat, arms down, and elbows in • Start in athletic stance with knees bent, hips back, and arms bent
toward ribs • Run in place, moving your feet two inches off the ground as quickly
• Keeping elbows at your sides, rotate arms toward ceiling to form as possible
a “W” • Allow your arms to move slow and rhythmically
• Reverse directions to return to starting position • Continue for the prescribed time
PHASE 3: GET POWERFUL – WORKOUT A
S Short M Medium L Long

STRENGTH

CIRCUIT 1 M L CIRCUIT 2 S M L CIRCUIT 3 L

STAGE A B C STAGE A B C STAGE A B C
X3 SETS X3 SETS X3 SETS X3 SETS X4 SETS X4 SETS X3 SETS X3 SETS X2 SETS

1 PUSH-PRESS - DUMBBELL
1 BENCH PRESS - BARBELL
1 SQUAT TO PRESS - DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X6 REPS X6 REPS X6 REPS X6 REPS X5 REPS X4 REPS X6 REPS X8 REPS X10 REPS

2 LAT STRETCH - BENCH

2 PUSH-UP - ON BENCH
(PLYOMETRIC CONTINUOUS) 2 SINGLE LEG SQUAT - DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X6 REPS X6 REPS X6 REPS X4 REPS X4 REPS X4 REPS X6 REPS EA X8 REPS EA X10 REPS EA

3 Ts - SPLIT STANCE
3 PUSH-UP WITH ALTERNATING MARCH

STAGE A B C STAGE A B C
X6 REPS X6 REPS X6 REPS X6 REPS X8 REPS X10 REPS

4 FRONT SQUAT - DUMBBELL

4 ROTATIONAL CRUNCH - BICYCLE

STAGE A B C STAGE A B C
X6 REPS X5 REPS X4 REPS X6 REPS EA X8 REPS EA X10 REPS EA

5 LATERAL BOUND
- QUICK & STABILIZE

STAGE A B C
X4 REPS EA X4 REPS EA X4 REPS EA

6 QUADRUPED ROCKING

STAGE A B C
X6 REPS X6 REPS X6 REPS
PHASE 3:
1: GET
BUILD
POWERFUL
MUSCLE ––WORKOUT
WORKOUTAA
S Short M Medium
Alternate Movement L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

1 PUSH-PRESS - DUMBBELL 1 BENCH PRESS - BARBELL 1 SQUAT TO PRESS - DUMBBELL

• Stand tall holding a pair of dumbbells at • Lie faceup on a bench holding a barbell • Squat hips back & down until thighs are
your shoulders, palms facing forward straight above your chest parallel with ground
• Dip down and then explode up, extending • Lower the bar to your chest under control • Return to standing by pushing through your hips
your hips and pressing the weights over- • Press the bar back up above your chest • At top of stance, press dumbbells straight
head overhead
• Keep your hips, shoulders, and head on the
• “Catch” the weights overhead with straight bench • Keep weight on arches and do not let knees
arms and hips and knees slightly bent BENCH PRESS - DUMBBELL collapse during the movement

2 LAT STRETCH - BENCH 2 PUSH-UP - ON BENCH

(PLYOMETRIC CONTINUOUS) 2• Stand
SINGLE LEG SQUAT - DUMBBELL
on one leg in front of a bench holding
• Kneel with elbows on a bench, arms • Start in a push-up position with your hands dumbbells on shoulders
pointed diagonally, and palms facing up on a bench • Squat back and down on one leg until your
• Drop chest and sit hips back and down on • Lower your chest to the bench glute touches the bench
your heels • Explode up and extend arms, pushing • Stand using your balancing leg
• Hold for 1 to 2 seconds, relax, and return to hands as far off the bench as possible • Complete set on one leg before repeating
the starting position • Upon landing, immediately begin next rep on other
REVERSE LUNGE - ALTERNATING DB

3 Ts - SPLIT STANCE 3 PUSH-UP WITH ALTERNATING MARCH

• Stand in a split stance with arms in front at • Start in a push-up position
shoulder height, palms facing up • Lower your torso toward the ground
• Reach arms out to your sides along an arc • Push back up and drive one knee toward
until you feel a gentle stretch in your chest your chest
• Hold for 2 seconds, relax, and return to • Return to starting position and repeat with
starting position opposite leg to complete 1 rep

4 FRONT SQUAT - DUMBBELL 4• LieROTATIONAL CRUNCH - BICYCLE

face up with hands behind head, one leg
• Stand holding a pair of dumbbells on your straight and opposite hip and knee bent 90
shoulders, elbows pointing out degrees
• Squat back and down until thighs close to • Curl torso and pelvis toward each other,
parallel to the floor rotating torso toward the bent leg
• Return to a standing position by pushing • Rotate torso to the opposite side and
through your hips switch leg positions

5 LATERAL BOUND -
QUICK AND STABILIZE
• Standing with hips and knees slightly bent,
bound to one side by extending hip, knee, and
ankle
• Land on opposite leg and without pausing,
bound in opposite direction
• Land softly and hold for 3 seconds
• Complete the set on one side before repeating
on other

6• Start
QUADRUPED ROCKING
on hands and knees
• Draw belly button in toward spine while
maintaining natural curve in lower back
• Move hips back until you feel pelvis begin
to rotate
• Hold for 1 to 2 seconds, relax, and return to
starting position
KNEE HUG
PHASE 3: GET POWERFUL – WORKOUT A

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

MEDIUM INTENSITY DAY

1 min 1 min
3 min 3 min
2 min 30 sec 30 sec 2 min

WARM-UP COOL-DOWN

Duration: 13 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
PHASE 3: GET POWERFUL – WORKOUT B
S Short M Medium L Long

PILLAR PREPARATION MOVEMENT PREPARATION

S
M
1 PILLAR BRIDGE (TIME) S
M
1 SQUAT (MINI BAND)

L L

STAGE A B C STAGE A B C
X20 SECS X30 SECS X40 SECS X6 REPS X6 REPS X6 REPS

S
M
2 KNEE HUG - SUPINE S
M
2 T-HIP MOBILITY TO INVERTED HAMSTRING

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA

S
M
3 GLUTE BRIDGE - 1 LEG (TIME)
M
3 HANDWALK - HANDS PAST HEAD

L L

STAGE A B C STAGE A B C
X20 SECS EA X30 SECS EA X40 SECS EA X6 REPS X6 REPS X6 REPS

4 SHOULDER STRETCH - SIDELYING

4 BASE POGO - SIDE TO SIDE

L L

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X5 SECS X5 SECS X5 SECS
PHASE 3: GET POWERFUL – WORKOUT B
Alternate Movement

PILLAR PREPARATION MOVEMENT PREPARATION

1 PILLAR BRIDGE (TIME) 1 SQUAT (MINI BAND)

• Push up tall on your elbows and tuck chin so head is in line with body • Place mini band just above knees
• Maintain a straight line from ears to ankle • Squat hips back and down until thighs are parallel with ground
• Feet shoulder width apart • Return to standing by pushing through your hips
• Complete for time • Keep weight on arches and do not let knees collapse during
the movement

PILLAR BRIDGE - WITH ROCKING (TIME) REVERSE LUNGE - WITH REACH

2 KNEE HUG - SUPINE 2 T-HIP MOBILITY TO INVERTED HAMSTRING

• Actively lift knee to your chest, gently assist by grabbing the knee & • Stand on one leg holding a support with same side hand
pulling it closer to chest • Bend at waist and lift opposite leg to form a “T”
• Exhale & hold the stretch for 2 seconds, then return to the starting • Rotate hips and shoulders toward ceiling until you feel a stretch
position • Hold for 1 to 2 seconds, relax and rotate hips back to “T” position
• Keep your non stretching leg flat on the floor by pushing the bottom • Return to the standing position by contracting glute & hamstring
of your heel away from your head
• Complete reps, repeat on opposite side

3 GLUTE BRIDGE - 1 LEG (TIME) 3 HANDWALK - HANDS PAST HEAD

• Lying on your back, with knees bent and toes pulled up towards • Stand with your legs straight and hands on the ground in front of
shins, lift one knee to your chest you
• Lift your hips off the ground until your knee, hips and shoulders are • Keeping legs straight and stomach tight throughout movement, walk
in a straight line – hold for 2 seconds your hands past your head
• Keep back flat and torso engaged throughout the movement • Walk your feet back up to your hands to complete 1 rep
• Complete for time, repeat on opposite leg

4 SHOULDER STRETCH - SIDELYING 4 BASE POGO - SIDE TO SIDE

• Lie on your side with bottom arm perpendicular to your torso and • Start in athletic stance with knees bent, hips back, and arms bent
bent 90 degrees • Jump rapidly 2 inches side to side as fast as possible
• Rotate hand toward the ground as far as possible, and then gently • Continue for the prescribed amount of time
use your other hand to rotate farther
• Hold for 2 seconds, relax, and return to starting position
• Complete set on one side before repeating on other
PHASE 3:
1: GET
BUILD
POWERFUL
MUSCLE ––WORKOUT
WORKOUTAB
S Short M Medium L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

CIRCUIT 1 M L CIRCUIT 2 S M L CIRCUIT 3 L

STAGE A B C STAGE A B C STAGE A B C
X3 SETS X3 SETS X3 SETS X3 SETS X4 SETS X4 SETS X3 SETS X3 SETS X2 SETS

1 HANG SNATCH - 1 ARM DUMBBELL

1 PULL-UP
1 BENT OVER ROW TO ROMANIAN
DEADLIFT - DUMBBELL

STAGE A B C STAGE A B C STAGE A B C

X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS X5 REPS X4 REPS X6 REPS X8 REPS X10 REPS

2 QUAD/HIP FLEXOR STRETCH

- SIDELYING 2 PULL OVER TO EXTENSION
- DUMBBELL 2 GLUTE BRIDGE - MARCHING
(KNEE EXTENSION)

STAGE A B C STAGE A B C STAGE A B C

X6 REPS EA X6 REPS EA X6 REPS EA X4 REPS X4 REPS X4 REPS X6 REPS EA X8 REPS EA X10 REPS EA

3 TRICEPS STRETCH
3 PILLAR BRIDGE TO 1 ARM ROW -
DUMBBELL (ON BENCH)

STAGE A B C STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA X6 REPS EA X8 REPS EA X10 REPS EA

4 RDL - 1 ARM 1 LEG DUMBBELL

(SAME SIDE) 4 DYNAMIC LATERAL PILLAR BRIDGE

STAGE A B C STAGE A B C
X6 REPS EA X5 REPS EA X4 REPS EA X6 REPS EA X8 REPS EA X10 REPS EA

5 SPLIT SQUAT JUMP - ALTERNATING

(CONTINUOUS)

STAGE A B C
X4 REPS EA X4 REPS EA X4 REPS EA

6 BENT KNEE HAMSTRING STETCH

STAGE A B C
X6 REPS EA X6 REPS EA X6 REPS EA
PHASE 3:
1: GET
BUILD
POWERFUL
MUSCLE ––WORKOUT
WORKOUTAB
S Short M Medium
Alternate Movement L Long

PILLAR PREPARATION STRENGTH MOVEMENT PREPARATION

1• Hold
HANG SNATCH - 1 ARM DUMBBELL
a dumbbell straight down in front of your body
1 PULL-UP 1 BENT OVER ROW TO ROMANIAN
DEADLIFT - DUMBBELL
• Squat down and lower the weight just below the • Hang from a pull-up bar with an overhand • Bend at the waist with a dumbbell in each hand,
knees grip (palms facing out) arms hanging down
• Explosively stand and rapidly shrug your shoulders • Keeping your legs still, pull your chest to • Lift the dumbbells to your chest and then lower
to pull the weight straight up the bar them to your shins
• As the weight floats upward, drop your body under-
neath and catch it overhead
• Lower yourself to the starting position, • Stand up by contracting glutes and hamstrings
straightening your arms completely
• Complete the set on one side before repeating on • Return to the starting position and repeat
other

2 QUAD/HIP
SIDELYING
FLEXOR STRETCH -
2 PULL OVER TO EXTENSION -
DUMBBELL 2 GLUTE BRIDGE - MARCHING
(KNEE EXTENSION)
• Lie on your side with knees pulled toward chest,
• Lie faceup on a bench, holding dumbbells • Lift hips to create a line through knees, hips
holding top ankle with top hand
straight above shoulders, palms facing in & shoulders
• Contract top glute and pull leg back to feel stretch
in front of thigh • Bend elbows to 90 degrees as you lower • Alternate extending knees – hold 2 sec ea
• Hold for 2 seconds and return to starting position the weights behind head toward the floor
• Keep back flat & torso engaged & head on
• Complete set on one side before repeating on • In one motion, straighten your arms and the ground throughout the movement
other return to starting position GLUTE BRIDGE - 1 LEG
DROP SQUAT - 2 TO 1 BENT OVER ROW - DUMBBELL (HIP FLEXION - EXTENSION)

3 TRICEPS STRETCH 3 PILLAR BRIDGE TO 1 ARM ROW -

DUMBBELL (ON BENCH)
• Lift one arm up over head & reach hand down
• Start facedown supporting your weight with your
your back, gently assist with opposite hand feet and one forearm on the end of a bench, holding
• Exhale & hold for 2 seconds, then relax & a dumbbell in opposite hand with arm extended
repeat • Maintain a straight line from ankles to head
• Pull the dumbbell to your ribcage and then lower it
• Keep your back flat & torso engaged back down
throughout the stretch
• Complete the set on one side and repeat on the
• Complete reps, repeat on opposite side other

4 RDL - 1 ARM 1 LEG DUMBBELL

(SAME SIDE)
4 DYNAMIC LATERAL PILLAR BRIDGE
• Standing on one foot, with a dumbbell in your • Lie on your side with your forearm on the
same side hand, hinge over at the waist keeping ground under your shoulder - feet stacked
your torso engaged & back flat together
• Maintain a long straight line from your ear to • Push your hips off the ground, creating a
your ankle of the swing leg straight line from ear to ankle, hold for
• Return to standing by contracting your glutes 1-2 sec & return to starting position
& hamstrings
• Repeat for reps & repeat on opposite side
• Complete reps, repeat on opposite side

5 SPLIT SQUAT JUMP - ALTERNATING

(CONTINUOUS)
• Start in a split stance with arms bent 90
degrees
• Drop into split squat, swing elbows back,
and then jump using arms and hips
• Exchange legs in mid-air, land softly, and
immediately take off into the next jump
• Continue alternating to complete set

6 BENT KNEE HAMSTRING STETCH

• Pull knee to chest, grasping behind the knee
with both hands
• Actively straighten knee, gently assist with
hands until you feel a stretch
• Keep opposite leg on ground by reaching long
through heel, toes pointed to the sky
• Complete reps, repeat on opposite side
PHASE 3: GET POWERFUL – WORKOUT B

CARDIOVASCULAR FITNESS

TARGET YOUR TRAINING ZONES

RPE LEVELS HEART RATE

Target Description Target My Heart Rates

MAX 10/10 Maximum effort. Give it all you got! 100% Max HR

HARD 9/10 Extremely strenuous and difficult to maintain. 90% Max HR

MODERATE 7/10 Rapid breathing. Can’t talk now! 80% Max HR

EASY 5/10 Moving with purpose, but still able to talk comfortably. 65% Max HR

For more information, refer to introduction on cardio training.

HIGH INTENSITY DAY

30 sec 30 sec 30 sec 30 sec

2 min 30 sec 30 sec 30 sec 30 sec 2 min

WARM-UP COOL-DOWN

Duration: 8 minutes

REGENERATION

Work + Rest = Success

Great workout today. See the regeneration strategies section to help your body
recover so you can be strong for your next workout.
REGENERATION
STRATEGIES
WORK + REST = SUCCESS

TOTAL BODY • ACHES AND PAINS • FLEXIBILITY

The Regeneration sessions will help you balance the work you put into your training sessions with movements designed to help your body recover
efficiently. Think of it as keeping your body ready to face the demands of your next bout of training.

Movements in these sessions focus on soft tissue self-massage utilizing a foam roll and trigger point ball, as well as flexibility routines. These strategies
will help you rebalance the length and tension of your muscles, break up knots and reduce stiffness, and increase circulation to flush your system and
re-energize your body.

WORKOUT EMPHASIS AND DURATION:

There are six sample Regeneration sessions, each with a unique focus.

Total-Body Regeneration – 20 minutes

This session uses self-massage strategies to address the quality of your muscle tissue throughout your entire body, from head to toe. A great way to finish
a tough workout, you’ll want to do this after every training session once you experience the benefits of giving your muscles a massage. You’ll feel better
afterwards, limit post-workout soreness, and encourage your body to recover faster from training.

Targeted Relief of Aches and Pain - 10 minutes each

(Hip and Knee Pain, Lower Back and Hip Pain, Shoulder and Neck Pain)
These sessions use targeted self-massage strategies to relieve tension in your muscles and remove stress from problem areas that cause your aches
and pain. These targeted problem areas include: (i) Hip and Knee Pain, (ii) Lower Back and Hip Pain, and (iii) Shoulder and Neck Pain. In addition to
alleviating pain, these routines will help you move better and help reduce your risk for further pain or injury.

Flexibility Focus – 5 minutes each

These two sessions include fundamental flexibility moves. You’ll need a stretch strap for one session, but no equipment for the other routine.
Both sessions help rebalance your body, prevent stiffness and tension, and restore the proper length in your muscles required to perform your best.

HOW TO SET UP YOUR SCHEDULE:

Regeneration sessions can be incorporated almost anywhere in your schedule to provide a variety of benefits to your training.

Before Training
• Used prior to your scheduled workout, Regeneration sessions that focus on self-massage strategies help prime your body for activity by releasing
tension, increasing circulation, and helping activate, or turn on, key stabilizing muscles used in your workout.

Post-Training
• Used after your workout, Regeneration helps flush your system of any lactic acid built up from your training session. It also reinforces the optimal length
and tension of your muscles, helping to reduce post-workout stiffness.

Recovery Days
• During your scheduled recovery days, doing the Regeneration sessions is a great way to actively recover and prepare your body for your next
training session.

Daily Routines
• Another great way to add Regeneration sessions to your schedule is to find a small window of time during your day. Spending 10 minutes for
regeneration each morning when you wake up, for example, or 10 minutes before bed helps reinforce the balance your body needs to function optimally.

TRAINING EQUIPMENT:
The equipment used in these Regeneration sessions may include: Foam Roller Trigger Point Ball Stretch Strap
TOTAL BODY REGENERATION - 2O MINUTE SESSION
(SPEND 30-60 SECONDS EACH MOVEMENT)

1 TRIGGER POINT - ARCH

7 FOAM ROLL - HAMSTRINGS

2 TRIGGER POINT - TIBIALIS ANTERIOR

8 FOAM ROLL - QUADRICEPS

3 TRIGGER POINT - VMO

9 FOAM ROLL - ADDUCTORS

4 TRIGGER POINT - IT BAND

10 FOAM ROLL - GLUTE MAX

5 TRIGGER POINT - PIRIFORMIS

11 FOAM ROLL - LAT

6 TRIGGER POINT - THORACIC SPINE

12 FOAM ROLL - MID TO UPPER BACK
TOTAL BODY REGENERATION - 2O MINUTE SESSION
(SPEND 30-60 SECONDS EACH MOVEMENT)

1 TRIGGER POINT - ARCH 7 FOAM ROLL - HAMSTRINGS

• Stand with shoes off and one foot on a trigger ball (tennis • Sit with straight legs, one crossed over the other, foam roll under
ball, for example) the bottom leg thigh
• Roll the ball along the arch of the foot, holding on any • Supporting weight with hands and foam roll, roll from your knee
sore spots to the top of your thigh
• Complete the set on one side before repeating on the other • Complete the set on one leg before repeating on other
• Maintain pressure on the ball throughout the set • Spend more time rolling on any sore spots you find
• You should feel it releasing tension

2 TRIGGER POINT - TIBIALIS ANTERIOR

• Sit with your knees bent, pressing a trigger ball (tennis ball, for 8 FOAM ROLL - QUADRICEPS

example) up against your shin with your hand • Lie facedown on the ground with a foam roll under one thigh
• Adjust your position until you find a sore point • Support weight with forearms and foot of the opposite leg
• Holding pressure on this spot, rotate your ankle both clockwise and and roll along the thigh
counter-clockwise, and pull and push your toes toward and away • Complete the set on one leg before repeating on other
from your shin • Spend more time rolling on any sore spots you find
• Re-adjust your position and repeat the movement on any sore
spots you find
• Complete the set on one side before repeating on the other leg

3 TRIGGER POINT - VMO 9 FOAM ROLL - ADDUCTORS

• Lie facedown supported on forearms with trigger ball (tennis • Lie facedown with foam roll under inside of one thigh, other leg
ball, for example) under thigh just above inside of the knee out to the side
• Adjust until you find a sore spot, hold, and slowly bend and • Roll along the inside of thigh, from pelvis to knee
straighten knee • Complete the set on one leg before repeating on other
• Complete the set on one side before repeating on the other • Spend more time rolling on any sore spots you find
• Maintain pressure on the ball throughout the set
• You should feel it releasing tension

4 TRIGGER POINT - IT BAND

• Lie on your side with a trigger ball (tennis ball, for example) 10 FOAM ROLL - GLUTE MAX
under your IT Band (side of your leg) • Sit on a foam roll with weight shifted to one side, hands and feet
on the floor
• Adjust until you find a sore spot, hold, and slowly bend and
extend knee • Roll from top of the back of the thigh to the lower back
• Re-adjust and repeat on any sore spots you find • Complete the set on one leg before repeating on other
• Complete the set on one side before repeating on the other • Spend more time rolling on any sore spots you find
• Maintain pressure on the ball throughout the set
• You should feel it releasing tension

5 TRIGGER POINT - PIRIFORMIS 11 FOAM ROLL - LAT

• Sit with a trigger ball (tennis ball, for example) under outside of • Lie on your side with a foam roll under your armpit
one glute, same leg crossed over the knee • Roll along your side to lower back and back up to your armpit
• Adjust the ball until you find a sore spot and hold pressure • Complete the set on one side before repeating on the other
• Re-adjust and repeat on any sore spots you find • Spend more time rolling on any sore spots you find
• Complete the set on one side before repeating on the other
• Maintain pressure on the ball throughout the set
• You should feel it releasing tension

6 TRIGGER POINT - THORACIC SPINE 12 FOAM ROLL - MID TO UPPER BACK

• Lie face up with two tennis balls taped together under your spine, • Lie face up with a foam roll under mid back and hands behind
just above low back, hands behind head your head
• Perform 3 crunches, then raise arms straight over chest • Support your weight with your feet and the foam roll
• Alternate reaching each arm overhead for 3 reps each • Roll from the middle of your back to shoulders
• Move balls up the spine 1 to 2 inches and repeat pattern until • Spend more time rolling on any sore spots you find
they are below base of the neck
TARGETED RELIEF OF ACHES AND PAIN - 10 MINUTE SESSIONS
(SPEND 30-60 SECONDS EACH MOVEMENT)

HIP & KNEE PAIN UPPER BACK & SHOULDER PAIN LOW BACK PAIN

1 TRIGGER POINT - PIRIFORMIS

1 TRIGGER POINT - THORACIC SPINE 1 TRIGGER POINT - PIRIFORMIS

2 TRIGGER POINT - TFL

2 TRIGGER POINT -
SIDELYING SHOULDER 2 FOAM ROLL - HAMSTRINGS

3 FOAM ROLL - IT BAND

3 TRIGGER POINT - CHEST
3 FOAM ROLL - QUADRICEPS

4 FOAM ROLL - QUADRICEPS

4 FOAM ROLL - LAT
4 FOAM ROLL - TFL

5 FOAM ROLL - ADDUCTORS

5 FOAM ROLL - MID TO UPPER BACK 5 FOAM ROLL - LAT

6 FOAM ROLL - HAMSTRINGS

6 FOAM ROLL - LOWER BACK & QL
6 FOAM ROLL - LOWER BACK & QL
TARGETED RELIEF OF ACHES AND PAIN - 10 MINUTE SESSIONS
(SPEND 30-60 SECONDS EACH MOVEMENT)

HIP & KNEE PAIN UPPER BACK & SHOULDER PAIN LOW BACK PAIN

1 TRIGGER POINT - PIRIFORMIS

• Sit with a trigger ball (tennis ball, for example) 1 TRIGGER POINT - THORACIC SPINE
• Lie face up with two tennis balls taped together 1 TRIGGER POINT - PIRIFORMIS
• Sit with a trigger ball (tennis ball, for example)
under outside of one glute, same leg crossed over under your spine, just above low back, hands under outside of one glute, same leg crossed over
the knee behind head the knee
• Adjust the ball until you find a sore spot and • Perform 3 crunches, then raise arms straight • Adjust the ball until you find a sore spot and
hold pressure over chest hold pressure
• Re-adjust and repeat on any sore spots you find • Alternate reaching each arm overhead for • Re-adjust and repeat on any sore spots you find
• Complete the set on one side before repeating 3 reps each • Complete the set on one side before repeating
on the other • Move balls up the spine 1 to 2 inches and repeat on the other
• Maintain pressure on the ball throughout the set pattern until they are below base of the neck • Maintain pressure on the ball throughout the set
• You should feel it releasing tension • You should feel it releasing tension

2 TRIGGER POINT - TFL

• Lie facedown supported on forearms with trigger 2 TRIGGER POINT - SIDELYING SHOULDER 2 FOAM ROLL - HAMSTRINGS
• Lie on your side with bottom arm perpendicular to torso • Sit with straight legs, one crossed over the other,
ball (tennis ball, for example) under one hip and bent 90 degrees, a trigger ball (tennis ball, for exam- foam roll under the bottom leg thigh
ple) under bottom shoulder
• Roll along front of the hip and slightly outside • Supporting weight with hands and foam roll,
upper thigh • Adjust until you find a sore spot, hold, and rotate bottom roll from your knee to the top of your thigh
arm toward ground, assisting with opposite hand
• Hold on any sore spots you find • Relax and return to the starting position • Complete the set on one leg before repeating
• Complete the set on one side before repeating on other
• Re-adjust and repeat on any sore spots you find
on the other • Complete the set on one side before repeating on the other
• Spend more time rolling on any sore spots
• Maintain pressure on the ball throughout the set you find
• Maintain pressure on the ball throughout the set
• You should feel it releasing tension • You should feel it releasing tension

3 FOAM ROLL - IT BAND

• Lie on your side with a trigger ball (tennis ball, for 3 TRIGGER POINT - CHEST
• Lie face up and press a trigger ball (tennis ball, for 3 FOAM ROLL - QUADRICEPS
• Lie facedown on the ground with a foam roll
example) under your IT Band (side of your leg) example) against chest above the armpit with opposite under one thigh
hand
• Adjust until you find a sore spot, hold, and slowly • Support weight with forearms and foot of the
bend and extend knee • Adjust until you find a sore spot, hold, and slide free opposite leg and roll along the thigh
hand overhead up and down
• Re-adjust and repeat on any sore spots you find • Re-adjust position and repeat on any sore spots • Complete the set on one leg before repeating
• Complete the set on one side before repeating you find on other
on the other • Complete the set on one side before repeating on • Spend more time rolling on any sore spots
• Maintain pressure on the ball throughout the set the other you find
• You should feel it releasing tension • Maintain pressure on the ball throughout the set
• You should feel it releasing tension

4 FOAM ROLL - QUADRICEPS

• Lie facedown on the ground with a foam roll
4 FOAM ROLL - LAT
• Lie on your side with a foam roll under
4 FOAM ROLL - TFL
• Lie facedown with a foam roll under one hip
under one thigh your armpit • Support weight with forearms and foot of the
• Support weight with forearms and foot of the • Roll along your side to lower back and back up opposite leg and roll along the side of the thigh
opposite leg and roll along the thigh to your armpit • Complete the set on one leg before repeating
• Complete the set on one leg before repeating • Complete the set on one side before repeating on other
on other on the other • Spend more time rolling on any sore spots
• Spend more time rolling on any sore spots • Spend more time rolling on any sore spots you find
you find you find

5 FOAM ROLL - ADDUCTORS

• Lie facedown with foam roll under inside of one
5 FOAM ROLL - MID TO UPPER BACK
• Lie face up with a foam roll under mid back and
5 FOAM ROLL - LAT
• Lie on your side with a foam roll under
thigh, other leg out to the side hands behind your head your armpit
• Roll along the inside of thigh, from pelvis to knee • Support your weight with your feet and the • Roll along your side to lower back and back up to
foam roll your armpit
• Complete the set on one leg before repeating
• Roll from the middle of your back to shoulders • Complete the set on one side before repeating on
on other the other
• Spend more time rolling on any sore spots
• Spend more time rolling on any sore spots you find • Spend more time rolling on any sore spots
you find you find

6 FOAM ROLL - HAMSTRINGS

• Sit with straight legs, one crossed over the other,
6 FOAM ROLL - LOWER BACK & QL
• Lie on your side with a foam roll under the side
6 FOAM ROLL - LOWER BACK & QL
• Lie on your side with a foam roll under the side of
foam roll under the bottom leg thigh of your lower back your lower back
• Supporting weight with hands and foam roll, • Roll along the side of your torso, from just below • Roll along the side of your torso, from just below
roll from your knee to the top of your thigh the rib cage to top of the pelvis the rib cage to top of the pelvis
• Complete the set on one leg before repeating • Complete the set on one side before repeating on • Complete the set on one side before repeating on
on other the other the other
• Spend more time rolling on any sore spots • Spend more time rolling on any sore spots • Spend more time rolling on any sore spots
you find you find you find
FLEXIBILITY FOCUS - 10 MINUTE SESSIONS
10 REPS (2 SECOND HOLD EACH)

FLEXIBILITY - STRETCH STRAP FLEXIBILITY - NO EQUIPMENT

1 CALF STRETCH (STRAP)
1 BENT KNEE HAMSTRING STRETCH

2 STRAIGHT LEG HAMSTRING STRETCH (STRAP)

2 KNEE HUG – SUPINE

3 ADDUCTOR STRETCH (STRAP)
3 LEG CRADLE – SUPINE

4 ABDUCTOR STRETCH (STRAP)

4 QUAD/HIP FLEXOR STRETCH - 1/2 KNEELING

5 QUAD STRETCH (STRAP)
5 TRICEPS STRETCH

6 SHOULDER/TRICEPS STRETCH (STRAP)
6 90/90 STRETCH – W/ ARM SWEEP
FLEXIBILITY FOCUS - 10 MINUTE SESSIONS
10 REPS (2 SECOND HOLD EACH)

FLEXIBILITY - STRETCH STRAP FLEXIBILITY - NO EQUIPMENT

1 • LieCALFon back
STRETCH (STRAP)
with stretch strap wrapped around right foot & leg
1 • Pull
BENT KNEE HAMSTRING STRETCH
knee to chest, grasping behind the knee with both hands
raised 45 degrees in the air • Actively straighten knee, gently assist with hands until you feel
• Actively pull your right foot to your shin & then give assistance a stretch
with the rope • Keep opposite leg on ground by reaching long through heel, toes
• Exhale during the stretch. Actively pull your foot to pointed to the sky
your shin even when assisting with the strap • Complete reps, repeat on opposite side
• Complete reps, repeat on opposite side

2 STRAIGHT LEG HAMSTRING STRETCH (STRAP)

• Keep right leg straight, actively raise it, then give gentle assistance
2 KNEE HUG – SUPINE
• Actively lift knee to your chest, gently assist by grabbing the knee
with stretch strap until you feel a stretch & pulling it closer to chest
• Keep opposite leg on ground by pushing heel far away from your • Exhale & hold the stretch for 2 seconds, then return to the
head as possible starting position
• Contract your glute. Pull the strap above your head • Keep your non stretching leg flat on the floor by pushing the
• Complete reps, repeat on opposite side bottom of your heel away from your head
• Complete reps, repeat on opposite side

3 • Wrap
ADDUCTOR STRETCH (STRAP)
the stretch strap around foot & inside of lower leg
3 • Actively
LEG CRADLE – SUPINE
lift knee to your chest, placing one hand on knee & one
• Actively raise leg out to the side, gently assist with strap until you under ankle
feel a stretch • Pull leg to chest with both hands into a gentle stretch
• Keep opposite leg on ground by reaching long through heel, toes • During the movement, contract the glute of the leg that’s on
pointed to the sky the ground
• Complete reps, repeat on opposite side • Complete reps, repeat on opposite side

4 ABDUCTOR STRETCH (STRAP)

• Wrap the stretch strap around foot & outside of leg
4 QUAD/HIP FLEXOR STRETCH - 1/2 KNEELING
• Keep a slightly forward lean in torso, engage torso & contract the
• Actively raise leg across body, gently assist with strap until you glute of your back leg
feel a stretch • Maintain posture, shift body slightly forward. Exhale & hold the
• Keep opposite leg on ground by reaching long through heel, toes stretch for 2 seconds
pointed to the sky • Avoid excessive arching in your lower back
• Complete reps, repeat on opposite side • Complete reps, repeat on opposite side

5 • Lie
QUAD STRETCH (STRAP)
on your stomach with a stretch strap wrapped around one foot
5 TRICEPS STRETCH
• Lift one arm up over head & reach hand down your back, gently
• Actively bend knee, gently assist with stretch strap until you feel assist with opposite hand
a stretch • Exhale & hold for 2 seconds, then relax & repeat
• Contract the glute on the leg that is being stretched. Keep your • Keep your back flat & torso engaged throughout the stretch
back flat & torso engaged during the stretch • Complete reps, repeat on opposite side
• Complete reps, repeat on opposite side

6 • Hold
SHOULDER/TRICEPS STRETCH (STRAP)
the stretch strap behind head with one hand reaching over
6 • Lie
90/90 STRETCH – W/ ARM SWEEP
with left knee bent 90°, your right leg crossed over the left
and one hand reaching under • Roll onto left side with knee and the ground
• Actively reach top hand down back, gently assist by pulling strap • Keep hips still, rotate chest & sweep with long arm – palm
with bottom hand up, bending your elbow at the end reaching for your back pocket
• Next, actively reach bottom hand up, gently assist by pulling rope – palm down. Hold 2 sec
with top hand • You should feel a stretch through your torso, mid/upper back,
• Complete reps, repeat on opposite side chest & shoulder
• Complete reps, repeat on opposite side
 FUELING
STRATEGIES
 FUEL YOUR PERFORMANCE

NUTRITION CONSIDERATIONS

Nutrition is your training partner throughout The Strength Series. Your body is going to need carbohydrate for energy and protein to rebuild muscles.
Many sailors looking to maximize their muscle mass and strength ignore the big picture and only focus on one or two key nutrients. By ensuring
your foundational and recovery needs are met, you‘ll give your body the blend of nutrients it needs to achieve your goals.

TO MAXIMIZE YOUR STRENGTH AND MUSCLE MASS GAINS, YOU NEED TO:

FUEL.
• Use the Meal Builder to guide your nutrition, and get the energy (calories) your body needs to support your activity
• Meet your carbohydrate needs through high-fiber, minimally processed carbs, fruits, and veggies
• Focus on getting enough carbs before and during your workout to fuel your body.
• To stay fueled on the go, choose bars with least 30 g of carbohydrate, 3 g of fiber, and 10-30 g of protein.

BUILD.
• Meet your protein needs, but don’t eat more than 1 g of protein per pound of body weight per day

RECOVER.
• Recover with a 3:1 carb to protein ratio within the first 30 minutes of completing your training session.

FOUNDATIONAL NUTRITION
Optimizing your foundational nutrition will ensure you have a solid fueling base to optimize performance and recovery.
Below you will find a review of the basic fueling principles. For more information on these areas, refer back to Fueling Series.

EATING CLEAN: This means eating whole natural foods,

such as fruits, vegetables, lean proteins, and high-fiber
carbohydrates, and limiting processed foods, fast food,
EAT CLEAN and foods high in sugar and fat.

EATING OFTEN: Eating frequently helps control blood sugar

and energy levels. Opt for five or six meals/snacks a day,
which is equivalent to eating every 2.5 – 3 hours.

HYDRATE: To stay hydrated aim to drink 1⁄2 to 1 ounce per

RECOVER EAT OFTEN pound of body weight per day. Make water and other
naturally non-caloric beverages your first drink choice.
NUTRITION

RECOVER: To avoid wasting your workout, eat a

combination of carbs and protein within 30 minutes of
completing your workout. Proper nutrition at the proper
time will help you refuel, rehydrate, rebuild your body,
and reach your goal quicker.
MINDSET HYDRATE
MINDSET: Use food to fuel your body for maximum
performance. Strive to choose the foods that are best for
you at least 80% of the time and enjoy other foods 20%
of the time.

EatCleanEatOftenHydrateRecoverMindset
 FUEL YOUR PERFORMANCE

MEAL BUILDER

The biggest barriers to great nutrition are poor planning and poor implementation. The nutrition blueprint and meal builder make it easy to build
meals and snacks that will keep you fueled and help you reach your goals. This tool will help you stay organized and create an environment for
success. Always remember the 80/20 rule as you look to sustainably upgrade your nutrition. Choose high octane fuel 80% of the time and lower
octane fuel that you really enjoy 20% of the time.

BUILD YOUR MEAL IN 4 SIMPLE STEPS

STEP STEP STEP STEP

1 2 3 4

IDENTIFY YOUR GOAL FIND YOUR FUEL ZONE LOCATE YOUR BUILD YOUR MEALS &
- I will lose weight - Find your gender and weight NUTRITION BLUEPRINT SNACKS
- I will maintain weight in the tables below and map - Using your Fuel Zone, locate - Go to the Meal Builder
- I will gain weight across to find your Fuel Zone your Nutritional Blueprint. Food List
This will guide you to - With your Nutritional
building meals and snacks Blueprint, use the Meal
that are right for you. Builder Food List to build
your meals and snacks

SET YOUR GOAL, FIND YOUR FUEL ZONE

I WILL FUEL TO...

STEP
LOSE WEIGHT MAINTAIN WEIGHT GAIN WEIGHT
1
CURRENT WEIGHT FUEL ZONE CURRENT WEIGHT FUEL ZONE CURRENT WEIGHT FUEL ZONE

100 - 125 1400 - 1600 Under 105 2000 - 2200 100 - 110 2800 - 3000
125 - 150 1600 - 1800 105 - 130 2200 - 2400 110 - 140 3000 - 3200
FEMALE

150 - 180 1800 - 2000 130 - 160 2400 - 2600 140 - 165 3200 - 3400
180 - 205 2000 - 2200 160 - 185 2600 - 2800 165 - 195 3400 - 3600
205 - 235 2200 - 2400 185 - 210 2800 - 3000 195 - 220 3600 - 3800
235 - 260 2400 - 2600
STEP
2 Under 140 1800 - 2000 Under 140 2600 - 2800 Under 140 3400 - 3600
140 - 155 2000 - 2200 140 - 160 2800 - 3000 145 - 165 3600 - 3800
155 - 175 2200 - 2400 160 - 180 3000 - 3200 165 - 185 3800 - 4000
MALE

175 - 190 2400 - 2600 180 - 195 3200 - 3400 185 - 205 4000 - 4200
190 - 210 2600 - 2800 195 - 215 3400 - 3600 205 - 220 4200 - 4400
210 - 230 2800 - 3000 215 - 235 3600 - 3800 220 - 240 4400 - 4600
230 - 250 3000 - 3200 235 - 255 3800 - 4000
250 - 265 3200 - 3400 255 - 275 4000 - 4200
265 - 285 3400 - 3600
285 - 305 3600 - 3800

EatCleanEatOftenHydrateRecoverMindset
 Locate Your Nutrition Blueprint - The Strength Series
STEP Using the Fuel Zone you identified in Steps 1 & 2, locate your personal Nutritional Blueprint to fit your caloric needs. Your blueprint
3 has six columns across the top that represent meal times, or “fueling times”. The food groups are represented along the left hand
side, and the numbers located within the zone are the recommended number of servings from each food group at each fueling time.

1400 - 1600 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 2200 - 2400 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 2 1 1 to 2 1 1 to 2 Grains 3 2 2 to 3 2 2 to 3 1
Proteins 1 1 1 1 Proteins 1 to 2 1 1 1 1 1
Fruits 0 to 1 1 1 1 1 1 Fruits 2 1 2 1 2 1
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 1 1 1 1 1 0 to 1 Fats 1 1 1 1 1 1
Calorie Range 350 - 400 175-200 280 - 320 175 - 200 280 - 320 140 - 160 Calorie Range 550 - 600 275 - 300 440 - 480 275 - 300 400 - 440 200 - 220
*Meal Replacement *Meal Replacement
Shake or Bar 1 1+ fruit 1 Shake or Bar 1+ fruit 1+2 fruit 1+ fruit

1600 - 1800 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 2400 - 2600 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 2 1 to 2 2 1 to 2 2 Grains 3 2 3 2 3 1
Proteins 1 1 1 1 Proteins 2 1 1 1 1 1
Fruits 1 1 1 1 1 1 Fruits 2 1 2 1 1 to 2 1
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 1 1 1 1 1 1 Fats 1 1 to 2 1 1 to 2 1 1
Calorie Range 400 - 450 200 - 225 320 - 360 200 - 225 320 - 360 160 - 180 Calorie Range 600 - 650 300 - 325 480 - 520 300 - 325 480 - 520 240 - 260
*Meal Replacement *Meal Replacement
Shake or Bar 1 1+ fruit 1 Shake or Bar 1+ fruit +1 fat 1+2 fruit +1 fat 1+ fruit +1 fat

1800 - 2000 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 2600 - 2800 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 2 to 3 1 to 2 2 1 to 2 2 Grains 3 2 3 2 3 1
Proteins 1 0 to1 1 0 to 1 1 1 Proteins 2 1 1 1 1 to 2 1
Fruits 1 to 2 1 1 to 2 1 1 1 Fruits 2 1 2 1 2 1 to 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 1 1 1 1 1 1 Fats 1 to 2 1 to 2 1 to 2 1 to 2 1 1
Calorie Range 450 - 500 225 - 250 360 - 400 225 - 250 360 - 400 180 - 200 Calorie Range 650 - 700 325 - 350 520 - 560 325 - 350 520 - 560 260 - 280
*Meal Replacement *Meal Replacement
Shake or Bar 1+ fruit 1+ 2 fruit 1 Shake or Bar 1+ fruit +1 fat 1+2 fruit +1 fat 1+ fruit +1 fat

2000 - 2200 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 2800 - 3000 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 3 2 2 2 2 0 to 1 Grains 3 2 3 2 3 1
Proteins 1 0 to 1 1 0 to 1 1 1 Proteins 2 1 1 1 2 1
Fruits 2 1 2 1 2 1 Fruits 2 to 3 1 2 1 1 to 2 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 1 1 1 1 1 1 Fats 2 1 to 2 2 1 to 2 1 1
Calorie Range 500 - 550 250 - 275 400 - 440 250 - 275 400 - 440 200 - 220 Calorie Range 700 - 750 350 - 375 560 - 600 350 - 375 560 - 600 280 - 300
*Meal Replacement *Meal Replacement
Shake or Bar 1+ fruit 1+ 2 fruit 1+ fruit Shake or Bar 1+ fruit +1 fat 1+2 fruit +1 fat 1+ fruit +1 fat
 3000 - 3200 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 3800 - 4000 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 3 2 3 2 3 1 to 2 Grains 4 3 4 3 4 to 5 2
Proteins 2 1 1 to 2 1 2 1 Proteins 2 1 2 1 2 1
Fruits 3 1 2 1 2 2 Fruits 4 1 2 1 2 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 2 1 to 2 2 1 to 2 1 to 2 1 Fats 3 1 to 2 3 1 to 2 2 1 to 2
Calorie Range 750 - 800 375 - 400 600 - 640 375 - 400 600 - 640 300 - 320 Calorie Range 950 - 1000 475 - 500 760 - 800 475 - 500 760 - 800 380 - 400
*Meal Replacement *Meal Replacement
Shake or Bar 1+ fruit +1 fat 1+2 fruit +1 fat 1+ fruit +1 fat Shake or Bar 1+2 fruit +1 fat 1+2 fruit +2 fat 1+2 fruit +1 fat

3200 - 3400 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 4000 - 4200 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 3 to 4 2 3 2 3 2 Grains 4 3 4 3 4 to 5 2
Proteins 2 1 2 1 2 1 Proteins 2 1 2 1 2 1
Fruits 3 1 2 1 2 2 Fruits 4 1 2 1 2 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 2 1 to 2 2 1 to 2 2 1 Fats 3 2 3 2 2 1 to 2
Calorie Range 800 - 850 400 - 425 640 - 680 400 - 425 640 - 680 320 - 340 Calorie Range 1000 - 1050 500 - 525 800 - 840 500 - 525 800 - 840 400 - 420
*Meal Replacement *Meal Replacement
Shake or Bar 1+2 fruit +1 fat 1+2 fruit +1 fat 1+2 fruit +1 fat Shake or Bar 1+2 fruit +2 fat 1+2 fruit +2 fat 1+2 fruit +2 fat

3400 - 3600 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 4200 - 4400 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 4 2 to 3 3 2 to 3 3 to 4 2 Grains 4 3 4 3 5 2
Proteins 2 1 2 1 2 1 Proteins 2 1 2 1 2 1
Fruits 3 to 4 1 2 1 2 2 Fruits 4 1 2 1 2 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 2 1 to 2 2 to 3 1 to 2 2 1 to 2 Fats 3 2 to 3 3 2 to 3 2 1 to 2
Calorie Range 850 - 900 425 - 450 680 - 720 425 - 450 680 - 720 340 - 360 Calorie Range 1050 - 1100 525 - 550 840 - 880 525 - 550 840 - 880 420 - 440
*Meal Replacement *Meal Replacement
Shake or Bar 1+2 fruit +1 fat 1+2 fruit +2 fat 1+2 fruit +1 fat Shake or Bar 1+2 fruit +2 fat 1+2 fruit +2 fat 1+2 fruit +2 fat

3600 - 3800 BREAKFAST SNACK LUNCH SNACK DINNER SNACK 4400 - 4600 BREAKFAST SNACK LUNCH SNACK DINNER SNACK
Grains 4 2 to 3 3 to 4 2 to 3 4 2 Grains 4 3 4 to 5 3 5 2
Proteins 2 1 2 1 2 1 Proteins 2 1 2 1 2 1
Fruits 4 1 2 1 2 2 Fruits 4 1 2 1 2 2
Vegetables ∞ ∞ ∞ ∞ ∞ ∞ Vegetables ∞ ∞ ∞ ∞ ∞ ∞
Fats 2 to 3 1 to 2 3 1 to 2 2 1 Fats 3 2 to 3 3 2 to 3 2 1 to 2
Calorie Range 900 - 950 450 - 475 720 - 760 450 - 475 720 - 760 360 - 380 Calorie Range 1100 - 1150 550 - 575 880 - 920 550 - 575 880 - 920 440 - 460
*Meal Replacement *Meal Replacement
Shake or Bar 1+2 fruit +1 fat 1+2 fruit +2 fat 1+2 fruit +1 fat Shake or Bar 1+ 2 fruit +2 fat 1+2 fruit +2 fat 1+ 2 fruit +2 fat

COACH TIP:
*When choosing meal replacements:
Remember, the biggest barriers to great nutrition are poor planning and poor 1. Make sure it fits within your calorie recommendations
implementation. Stay organized and do what you can to create an environment for success. 2. Should have at least 3g of fiber
To get you started, make a copy of your Nutrition Blueprint and put it somewhere you’ll have 3. Should have 10 - 30g of protein for women
easy access to when making fueling decisions, like in your wallet or on your fridge. 4. Should have 15 - 42g of protein for men
 FUEL YOUR PERFORMANCE

MEAL BUILDER

STEP Build Your Meals & Snacks

Using your Nutritional Blueprint, follow the directions below to start filling your day with meals and snacks designed to help
4 you with your goals.

Map Your Blueprint Size Up Your Servings Mix It Up

The food list below has The number to the left of each Each serving may be used interchangeably. For example, if you tire of whole wheat
foods from each of the food item equals one serving toast at breakfast you can replace it with any of the foods listed in the grain column.
If you have more than one serving suggested, you can double up on the same food
categories found in your (eg, 1 slice of whole wheat (eg, 2 slices of whole wheat toast) or mix and match (eg, 1 slice of whole wheat
Nutrition Blueprint. bread = 1 grain serving). toast and 3/4c Multi grain Cheerios). You are limited only by your creativity!
You are now prepared to build customized meals and snacks to help you meet your goals. These meals and snacks will provide you with sustainable fuel
throughout the day as well as the energy you need for your workouts. Remember, to maximize your energy and reach your body composition goals, think about
both quality and quantity of your food choices.
GRAINS/STARCHES: 3
⁄4c Pretzels Meal replacement considerations: Orange
Pasta/Rice 2 Rice Cakes (4” diameter each) • Make sure it fits within your 1c Cantaloupe (cubed)
1
⁄3c Brown Rice (cooked) 4 Reduced Fat Triscuits calorie recommendations 1m. Orange, nectarine or peach
1
⁄3c Whole Wheat Cous Cous (cooked) 1 Whole Grain Fig Newton • Should have at least 3g of fiber 1lg. Tangerine
1
⁄2c Whole Wheat Pasta (cooked) • Double check the protein level
1
⁄4c Risotto, Quinoa (cooked) PROTEINS / DAIRY: - Women need 10-30g Yellow
Fish/Seafood - Men need 15-42g
1
⁄2lg. Banana(s)
Breads/Tortillas/Rolls 3oz Fish 3
⁄4c Pineapple chunks (in own juice)
1slice Bread (100% Whole Wheat) 3oz Cod VEGETABLES:
1
⁄2 Pita Bread (6” diameter each) 3oz Flounder Green Blue/Purple
1
⁄4 Whole Wheat Bagel 3oz Haddock 1c Arugula 1c Blackberries or boysenberries
1
⁄2 English Muffin 3oz Halibut 1
⁄2c Asparagus (cooked)
3
⁄4c Blueberries
1
⁄2 Whole Wheat Hamburger/ 3oz Salmon 1c Asparagus (raw) 14 Grapes
Hot dog Bun 3oz Shrimp 1
⁄2c Broccoli (cooked) 2sm. Plums
1
⁄2 Sub Bread (6” each) 3oz Trout 1c Broccoli (raw) 3 Prunes (dried plums)
1 Whole Wheat Tortilla 3oz Tuna 1c Brussel sprouts 2T Raisins
2 Corn Tortillas 1
⁄2c Celery (cooked) Green
1sm. Whole Wheat Roll (1oz each) Poultry 1c Celery (raw)
3oz Chicken (lunch meat) 1c Collards (cooked) 1c Honeydew melon (cubed)
Cold Cereals 3oz Chicken breast 1c Cucumber (raw) 1sm. Kiwi fruit
1
⁄2c All Bran Cereal 3oz Ground turkey (cooked) 1
⁄2c Green beans (cooked) 1sm. Pear
3
⁄4c Cheerios Cereal 3oz Turkey (lunch meat) 1c Green beans (raw) Mixed Colors
3
⁄4c Cheerios MultiGrain Cereal 3oz Turkey breast 1c Green veggie salad 2T Dried fruit
1
⁄2c Cracklin Oat Bran Cereal 1c Kale (raw) 1
⁄2c Fresh fruit salad
1
⁄2c Frosted Mini Wheats Cereal Beef/Pork 1c Lettuce (all)
1
⁄2c Grape Nuts Cereal 3oz Beef (96% lean ground chuck)
1
⁄2c Fruit cocktail (own juice)
1.5oz Beef jerky 1c Spinach (raw) 6oz Fruit juice (100% juice)
1
⁄2c Kashi Go Lean Cereal 1c Mixed berries (fresh/fro-
1
⁄2c Kashi Go Lean Crunch Cereal 3oz Beef tenderloin White
1
⁄2c Kashi Go Lean Honey 3oz London broil 1
⁄2c Cabbage (cooked) zen)
Almond Flax 3oz Pork (grilled) 1c Cabbage (raw) FATS (CHOOSE OFTEN):
1
⁄2c Muesli Cereal 3oz Roast beef (lunch meat) 1
⁄2c Cauliflower (cooked) 1T Nut butters: Almond, peanut, etc…
10-15 Nuts: Almonds, walnuts, pecans
1
⁄2c Raisin Bran Cereal Dairy 1c Cauliflower (raw) 1
⁄4 Avocado
3
⁄4c Smart Start Cereal 8oz 1% or non-fat regular milk
1
⁄2c Onions (cooked) 12lg. Black or green olives
3
⁄4c Special K Cereal or chocolate milk 1c Onions (raw) 1.5t Plant oils: olive, canola, flax
1
⁄2c Whole Wheat Total Cereal 1
⁄2c Non-fat or low fat cottage cheese
1
⁄2c Water chestnuts (cooked) 2T Flax seeds
1
⁄2c Non-fat frozen yogurt 1c Water chestnuts (raw) 2T Hummus
Hot Cereals
1
⁄2c Cream of Wheat (cooked) 1c Non-fat or low fat greek yogurt Red 2T Seeds: Pumpkin, sesame,
1 Instant Grits 8oz Reduced-fat soy milk 1
⁄2c Tomato, beets sunflower
1
⁄2 Packet Kashi Instant Oatmeal 1 2% String cheese 1
⁄2c Salsa, tomato sauce 3T Guacamole
1
⁄2 Packet Quaker Instant Oatmeal 2t Smart Balance, Benecol
1
⁄2c Slow Cooked Oatmeal Eggs Orange
1
⁄4c Egg Substitute 1
⁄2c Carrots (cooked) FATS (CHOOSE LESS OFTEN):
Veggies, Beans, Potatoes 4 Egg Whites 1c Carrots (raw) 2t Butter (stick)
1
⁄2c Soy Beans (cooked) 2 Eggs 1oz Cheese
1
⁄2c Split Peas(cooked) 2 Omega-3 Eggs Mixed Colors 1slice Cheese
1c Squash (winter, acorn, butternut)
1
⁄2c Peppers (cooked) 2T Cream cheese
1
⁄2c Peas (cooked) Legumes 1c Peppers (raw) 4T Half & Half
1
⁄2sm Baked Potato
1
⁄2c Beans: Black, Kidney, Pinto, 1
⁄2c Stir fry vegetables (cooked) 2t Mayonnaise
1
⁄2c Beans: Black, Kidney, Pinto, Lima, Lentils (cooked/canned) 1c Stir fry vegetables (raw/frozen) 3T Reduced-fat cream cheese
Lima, Lentils (cooked/canned) 8oz Calcium-fortified light soy milk 6oz Vegetable juice 4T Reduced-fat sour cream
1
⁄2c Corn (cooked) 2T Hummus 1
⁄2c Zucchini (cooked) 2T Sour cream
1 Ear of corn
1
⁄2c Soy beans (cooked) 1c Zucchini (raw) 1 2% String cheese
1
⁄2c Sweet Potato (cooked)
1
⁄2c Split peas 2 Turkey bacon slice
1
⁄2c Yam (cooked) 1T Almond butter FRUITS: 1 Turkey sausage link
1
⁄2c Mashed Potatoes 1T Peanut butter (natural) Red 1T Commercial salad dressings
10-15 Raw nuts 1sm. Apple
Snacks/Crackers/Granola Bars
1
⁄2c Applesauce (unsweetened)
1 Kashi Granola Bar MEAL REPLACEMENTS/PROTEIN 12 Cherries
2 Graham Crackers POWDERS: 1c Raspberries
5 Whole Wheat Crackers (baked) 1-2 scoop Whey Protein* 11⁄4c Strawberries (whole) 1t = 1 Teaspoon sm. = Small
4 Whole Wheat Melba Toast 1 Bar 1
⁄4c Watermelon (cubed) 1T = 1 Tablespoon med. = Medium
1 Nature Valley Granola Bar 1 Shake 1
⁄2m. Grapefruit 1c = 1 Cup lg. = Large
*Make sure to choose protein powders that
8 Animal Crackers are certified safe and reliable. Check out 1oz = 1 Ounce
3c Light Popcorn (popped) www.nsfsport.com for a complete list.

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