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 |