With so much on your parent to-do list, your workout may get pushed to the side. No more excuses – our 4-week programming can help you fit in time for you and your fitness!

1. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Glute Stretch 10 per hip Hip
Avoid rotating pelvis
during stretch
Hamstrings
30 sec per
side
Ankle
Avoid rotating pelvis
during stretch
Seated Side to
Side Reach
10 per side Bar only
Avoid hyperextending
spine
Angled Plank with
Alternating Knee
Drive
10 per side Hip
Maintain scapula
retraction during
movement
Marching 30 sec total Hip
Maintain straight arms
and pressure on bar
Battle Ropes Alternating Waves 45 sec
Maintain athletic stance
and scapula engagement
Plyometric
Platform
Step Ups 45 sec
Drive body vertically
through step leg
Superfunctional Press Up 45 sec Waist
Press body upward using
both hands on bar
Suspension Abs
Hanging Crunch
with Rest
45 sec
Allow feet to touch floor
between each crunch
Mobile Parallels
Mountain
Climbers
45 sec
Avoid hyperextending
your lumbar spine
Wall Bars Spider Squat 45 sec
Keep chest upright while
sitting back into hips
Up Strength Plank 45 sec
Maintain scapula
engagement
Standing Chest
Opener
60 sec
Straps only;
no bar
Avoid hyperextending
spine
IT Band Stretch
30 sec per
side
Strap only
Flex and extend knee to
vary stretch
Adductor
30 sec per
side
Strap only
Flex and extend knee to
vary stretch
Hamstrings
30 sec per
side
Strap only
Maintain neutral pelvis
during stretch
Cool Down Superfunctional
"Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 1 week of commitment.”
Exercise
SuperfunctionalWarm-Up
Workout - 2
rounds of 45
seconds work
with 15 seconds
recovery

2. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Glute Stretch 10 per hip Hip
Avoid rotating pelvis
during stretch
Hamstrings
30 sec per
side
Ankle
Avoid rotating pelvis
during stretch
Half Kneeling
Halos
10 per side Bar only
Avoid hyperextending
spine
Angled Plank with
Cross-Body Knee
Drive
10 per side Hip
Maintain scapula
retraction during
movement
Marching with
Rotation
30 sec total Hip
Maintain straight arms
and pressure on bar
Battle Ropes
Single Rope Wave
with Squat
45 sec
Maintain athletic stance
and scapula engagement
Plyometric
Platform
Multi-Planar Step-
Ups
45 sec
Land softly after each
step
Superfunctional Push-Up 45 sec Thigh
Avoid hyperextending
spine
Suspension Abs Hanging Crunch 45 sec
Maintain scapula control
as crunch
Mobile Parallels Push Through 45 sec
Load body with squat
and push body upward
with arms
Wall Bars
Squat to
Rotational Reach
45 sec
Allow arm, torso, and
head to rotate away
from body
Up Strength Pikes 45 sec
Pull hips up to ceiling as
perform pike motion
Half Kneeling
Chest Opener
30 sec per
side
Bar only
Maintain tall posture
during stretch
Lying Quadriceps
30 sec per
side
Strap only
Elevate foot to intensify
stretch
Adductor
30 sec per
side
Strap only
Flex and extend knee to
vary stretch
Hamstring with
Rotation
30 sec per
side
Strap only
Drive opposite arm
under strap
Cool Down Superfunctional
"Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 2 week of commitment.”
Exercise
Warm-Up Superfunctional
Workout - 2
rounds of 45
seconds work
with 15 seconds
recovery

3. Training Phase Training Tool Exercise Time/Reps Bar Height Coaching Tips
Glute Stretch 10 per hip Hip
Avoid rotating pelvis
during stretch
Hamstrings
30 sec per
side
Ankle
Avoid rotating pelvis
during stretch
Half Kneeling
Halos
10 per side Bar only
Avoid hyperextending
spine
Angled Plank with
In/Out Hand Walk
10 per side Hip
Minimize hip motion as
hands travel
Skipping 30 sec total Hip
Maintain straight arms
and pressure on bar
Battle Ropes
Single Rope Wave
with Side Shuffle
45 sec
Maintain athletic stance
and scapula engagement
Plyometric
Platform
Burpees 45 sec
Position hands on
platform and perform
push up before
completing box jump
Superfunctional
Suspended Push-
Up
45 sec Ankle
Position feet on top of
bar and lift body into
plank position
Suspension Abs Toes to Bar 45 sec
Lift hips, tuck body, and
reach feet toward
training bar
Mobile Parallels Drop Jumps 45 sec
Land softly with bent
hips, knees and ankles
Wall Bars Jump Squats 45 sec
Keep hands in contact
with Wall Bars
Up Strength Spider Planks 45 sec
Laterally flex knee to
elbow
Standing Chest
Opener
30 sec per
side
Straps only
Maintain tall posture
during stretch
Hip Hinge
30 sec per
side
Hip
Maintain lumbar
extension during
movement
Side Reach
30 sec per
side
Hip
Maintain pressure on bar
as reach overhead
Glute Stretch
30 sec per
side
Hip
Lean back with straight
arms
Cool Down Superfunctional
"Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 3 week of commitment.”
SuperfunctionalWarm-Up
Workout - 2
rounds of 45
seconds work
with 15 seconds
recovery

4. Training Phase Training Tool Time/Reps Bar Height Coaching Tips
Glute Stretch 10 per hip Hip
Avoid rotating pelvis
during stretch
Hamstrings
30 sec per
side
Ankle
Avoid rotating pelvis
during stretch
Half Kneeling
Halos
10 per side Bar only
Avoid hyperextending
spine
Angled Plank
Rotation and
Reach
10 per side Hip Maintain neutral spine
Angled Skipping 30 sec total Hip
Maintain straight arms
and pressure on bar
Battle Ropes
Single Rope Wave
with Squat Jump
45 sec
Maintain athletic stance
and scapula engagement
Plyometric
Platform
Box Jumps 45 sec
Land softly with hip
flexion
Superfunctional
Single Leg
Suspended Push-
Up
45 sec Thigh
Avoid torso rotation
during push up motion
Suspension Abs Hanging Rotation 45 sec
Lift knees to chest and
rotate left to right and
right to left
Mobile Parallels Lumber Jacking 45 sec
Transfer body from one
parallel to the other
using upper body
strength
Wall Bars
Jumping Spider
Squats
45 sec
Alternate hand and feet
jumps up Wall Bars
Up Strength Roll-Up 45 sec
Depress scapula, tuck
knees, and roll feet up
toward ceiling
Split Squat with
Chest Opener
30 sec per
side
Strap only
Maintain tall posture
during stretch
Hip Hinge
30 sec per
side
Hip
Maintain lumbar
extension during
movement
Lateral Reach and
Step
30 sec per
side
Hip
Maintain pressure on bar
as step
Glute Stretch with
Rotation
30 sec per
side
Hip
Rotate torso to the left
and right with straight
arms
Cool Down Superfunctional
"Week 1 Goal: Demonstrate exercise progression, cardiovascular adaptation, and celebrate 4 week of commitment.”
Exercise
Warm-Up Superfunctional
Workout - 2
rounds of 45
seconds work
with 15 seconds
recovery