| Volume |
Intensity |
Sets |
Repetitions |
Rest |
|
|
| Low |
Low |
3 |
10 |
1-2min |
Shake targeted muscles for minimum 10sec after each set |
|
| BDK Fundamentals Progression: Build up to 10 reps any speed —> 10 Reps 3 speeds: 3 slow, 3 medium, 3 fast, 1 slow —> Build up to 21 reps any speed —> 21 Reps 3 speeds: 7 slow, 7 medium, 7 fast —> Build up to 30 reps any speed —> 30 Reps 3 speeds: 10 slow, 10 medium, 10 fast |
| Week 1: Balance |
Week 2: Coordination |
Week 3: Flexibility |
Week 4: Endurance |
Week 5: Speed |
Week 6: Strength |
|
| Narrow Squat Walk |
Narrow Squat Walk w/ Arms Forward and Side |
BDK Stick: Squat and Twist |
Wake Up Call |
BDK Belt: Reach the Sky |
Single and Double Legs Over |
|
| Toe Reach Walk |
Toe Reach Walk Opposite Hand |
BDK Bench: On and Off |
Carioca |
BDK Belt: Walk and Run |
Buddha Position |
|
| Kicking Walk |
Kicking Walk |
BDK Bench: Hamstring Stretch |
From Earth to Sky |
BDK Belt: Step and Lunge |
Legs Lift |
|
| Side Lunges |
Side Lunges |
|
BDK Tubing: Arms Side Lunges |
BDK Stick: Side Step Over |
|
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|
|
|
BDK Tubing: Pull and Kick |
BDK Stick: Walk and Kick |
|
|
|
|
|
BDK Tubing: Squat |
BDK Stick: Catch and Squat |
|
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Quadruped Thread the needle / Arm reach w Rotation |
Quadruped Thread the needle / Arm reach w Rotation |
Flexion / Extension Arm Pattern |
Flexion / Extension Arm Pattern |
|
|
|
Cook Hip Lift |
Cook Hip Lift |
Glute Bridge Runner |
Glute Bridge Runner |
|
| Assisted SLR with Kettlebell ANK Rotation |
Assisted SLR ANK Rotation |
Get up / SLR ANK Rotation |
Get up / SLR ANK Rotation |
Dorsiflexion Resisted Ball Roll with Core Activation with FMT |
Dorsiflexion Resisted Ball Roll with Core Activation with FMT |
|
| Quadruped Arm Reach w/Core activation(4pt superman) |
Quadruped Arm Reach w/Core activation: knee off the ground |
Bird Dog |
Bird Dog |
Seated Bilateral Arm slide / back to wall |
Seated Bilateral Arm slide / back to wall |
|
|
|
KB Arm Bar |
KB Arm Bar |
1/2 TGU |
1/2 TGU |
|
| ————— |
————— |
————— |
————— |
————— |
————— |
|
| DAY 1: |
DAY 1: Pulling (posterior chain) |
DAY 1: Pulling (posterior chain) |
DAY 1: Pulling (posterior chain) |
DAY 1: Pulling (posterior chain) |
DAY 1: Pulling (posterior chain) |
|
| Deadlifts |
Deadlifts |
Deadlifts |
Deadlifts |
Deadlifts |
Deadlifts |
|
| Swiss Ball leg curls |
Ball leg curls |
Ball leg curls |
Ball leg curls |
Ball leg curls |
Ball leg curls |
|
| Bent over rows |
Bent over rows |
Bent over rows |
Bent over rows |
Bent over rows |
Bent over rows |
|
| Chin ups |
Chin ups |
Chin ups |
Chin ups |
Chin ups |
Chin ups |
|
| Heavy carries |
Heavy carries |
Heavy carries |
Heavy carries |
Heavy carries |
Heavy carries |
|
| ————— |
————— |
————— |
————— |
————— |
————— |
|
| Day 2: |
Day 2: Pushing (anterior chain) |
Day 2: Pushing (anterior chain) |
Day 2: Pushing (anterior chain) |
Day 2: Pushing (anterior chain) |
Day 2: Pushing (anterior chain) |
|
| Squats |
Goblet Squats |
Squats |
Squats |
Squats |
Squats |
|
| Lunging |
Bulgarian Squats |
Lunging |
Lunging |
Lunging |
Lunging |
|
| Bench Press (chest): shoulder bracing |
Calf Raises |
Bench Press (chest): shoulder bracing |
Bench Press (chest): shoulder bracing |
Bench Press (chest): shoulder bracing |
Bench Press (chest): shoulder bracing |
|
| Overhead press standing |
Bench Press (chest): shoulder bracing |
Overhead press standing |
Overhead press standing |
Overhead press standing |
Overhead press standing |
|
| Heavy Carries |
Lateral Shoulder Flyes |
Heavy Carries |
Heavy Carries |
Heavy Carries |
Heavy Carries |
|
|
Heavy Carries |
|
|
|
|
|
| ————— |
————— |
————— |
————— |
————— |
————— |
|
| Heel slide |
Heel slide |
BDK Tubing: Knees to chest |
Half sit-up |
Half sit-up |
BDK Tubing: Half sit-up |
|
| Knees to chest |
Knees to chest |
BDK Tubing: Overhead clap |
Sitting stretch |
Sitting stretch |
BDK Tubing: Sitting stretch |
|
| Overhead clap |
External Shoulder Rotation 2×10 |
BDK Tubing: Heel slide |
Catch and stretch |
Catch and stretch |
BDK Tubing: Catch and stretch |
|
