BAD45 RESTART Calendar.pdf

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RESTART
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BAD45 RESTART PROGRAM CALENDAR
Match Day 1 to the Day that you begin on your Monthly Calendar.
DAY
DAY
DAY
DAY
DAY
DAY
DAY
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1R4x
1
8
15
22
29
36
43
50
57
64
71
78
2
1BW5
2BW5
3BW5
4BW5
5BW5
1BW5
2BW5
3BW5
4BW5
5BW5
1BW5
2BW5
2
9
16
23
30
37
44
51
58
65
72
79
1BW4
2BW4
3BW4
6BW4
4BW4
5BW4
1BW4
2BW4
3BW4
6BW4
4BW4
5BW4
3
10
17
24
31
38
45
52
59
66
73
80
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
2R4x
4
11
18
25
32
39
46
53
60
67
74
81
2BW5
3BW5
4BW5
5BW5
1BW5
2BW5
3BW5
4BW5
5BW5
1BW5
2BW5
1BW5
5
12
19
26
33
40
47
54
61
68
75
82
2BW4
3BW4
6BW4
4BW4
5BW4
1BW4
2BW4
3BW4
6BW4
4BW4
5BW4
1BW4
6
13
20
27
34
41
48
55
62
69
76
83
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
rest
7
14
21
28
35
42
49
56
63
70
77
84
TT
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C
C
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B
B
O
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Y
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W
C
I
E
T
AI
2
T
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4 RECOVERY PROGRAM A
1
CONTINUOUS CIRCUIT X4
DATE OF DAY 1 WORKOUT
VIDEO NAME:
REPEAT VIDEO:
1R4x
1
R4
X
Round 4
Level 4
Level 4
Level 4
Level 4
Round 5
Level 5
Level 5
Level 5
Level 5
Up Down Dog 5
Exercises
Up Down Dog
Leg Balance
Table Lift
Lunge Twist
Up Down Dog 1
Round 1
Level 1
Level 1
Level 1
Level 1
Up Down Dog 2
Round 2
Level 2
Level 2
Level 2
Level 2
Round 3
Level 3
Level 3
Level 3
Level 3
Up Down Dog 3
Up Down Dog 4
Leg Balance 1
Leg Balance 2
Leg Balance 3
Leg Balance 4
Leg Balance 5
Table Lift 1
Table Lift 2
Table Lift 3
Table Lift 4
Table Lift 5
Lunge Twist 1
Lunge Twist 2
Lunge Twist 3
Lunge Twist 4
Lunge Twist 5
3
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5 BODYWEIGHT EXERCISES
30/30 CIRCUIT X4
DATE OF DAY 2 WORKOUT
VIDEO NAME:
REPEAT VIDEO:
1BW5
4
1
BW5
Round 4
Exercises
Jump Lunge
1 rep = 1 right + 1 left
Reps
18-24
25-35
6-10
6-10
6-10
Round 1
Round 2
Round 3
Mountain Climber
1 rep = 1 right + 1 left
Sit-Thru
1 rep = 1 right + 1 left
Low Lunge
1 rep = 1 right + 1 left
Side Lunge
1 rep = 1 right + 1 left
Jump Lunge
Step forward into a lunge.
Front shin perpendicular to ground.
Both knees bend at 90 degrees.
Spine vertical.
Elbows in - forearms parallel or higher.
Jump to opposite lunge.
Exhale on impact.
Absorb with knee bend and hip fold.
Lock elbows at top plank position.
Knees locked, tail tucked.
Press into ball of foot to push forward until shoulders are above palm heels.
Squeeze belly strong.
Eyes down - neck neutral.
Exhale one knee to chest.
Extend knee locked and switch.
Mountain Climber
Sit-Thru
Hands on ground - elbows locked.
Pull top elbow to ribs.
Kick opposite leg under, lock knee.
Press shoulder down, two shoulders stay in one line, perpendicular to the ground.
Keep your neck neutral; ears in line with shoulders. Exhale on twist.
Switch to opposite sit-thru.
Low Lunge
Lock elbows and knees at top plank position. Squeeze belly strong.
Eyes down - neck neutral.
Exhale and bring one knee to chest.
Heel stays down, or switch lunge to outside of arm, knee tight to elbow.
Without lifting hips, exhale and step back to top plank. Switch legs.
Side Lunge
Step to the side, feet parallel.
Lock rear knee.
Bend shin perpendicular, thigh parallel to ground.
Spine vertical.
Elbows locked parallel to the ground.
Exhale down.
Switch to opposite lunge.
4
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4 BODYWEIGHT EXERCISES
30/30 CIRCUIT X5
DATE OF DAY 3 WORKOUT
VIDEO NAME:
REPEAT VIDEO:
1BW4
5
1
BW4
Round 4
Round 5
Exercises
Jump Lunge
1 rep = 1 right + 1 left
Reps
18-24
15-25
6-10
6-10
Round 1
Round 2
Round 3
Push-Up
Side Lunge
1 rep = 1 right + 1 left
Sit Thru
1 rep = 1 right + 1 left
Jump Lunge
Step forward into a lunge.
Front shin perpendicular to ground.
Both knees bend at 90 degrees.
Spine vertical.
Elbows in - forearms parallel or higher.
Jump to opposite lunge.
Exhale on impact.
Absorb with knee bend and hip fold.
Push-up
Lock elbows at top plank position.
Lock knees, tuck tailbone and squeeze belly. Keep eyes down, neck neutral.
Exhale down, elbows tight to ribs.
Slightly round mid-back to use core, and keep knees locked, heels touching.
Upper arm parallel to ground.
Exhale, extend elbows, push up.
Side Lunge
Step to the side, feet parallel.
Lock rear knee.
Bend shin perpendicular, thigh parallel to ground.
Spine vertical.
Elbows locked parallel to the ground.
Exhale down.
Switch to opposite lunge.
Sit-Thru
Hands on ground - elbows locked.
Pull top elbow to ribs.
Kick opposite leg under, lock knee.
Press shoulder down, two shoulders stay in one line, perpendicular to the
ground.
Keep your neck neutral; ears in line with shoulders. Exhale on twist.
Switch to opposite sit-thru.
5

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