Sample Day 1

Day 1: Bend and Lift
                   Full Dynamic Warm Up  
Mobility
Pigeon Stretch 2×30 Seconds/side
Frog Stretch 2×30 Seconds
T-Spine Rotation 2×30 Seconds
Activation
Band Walks 2×10 steps/direction
Shoulder Taps 2×10 taps (Extra slow)
Bridge 2×20
Strength Training
1-Leg RDL 3×10/side
Deadlift 3×12
Split Squats 3×10/side
Pull-Ups 3xMax
Core
Gymnastics Plank 2×30 seconds
Bird Dog: 2x 20
Static Stretching
Capoeira Stretch 60 seconds/side
Seal Stretch 60 seconds