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T A C I T 2 6 C A L E N D A R RESTART T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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Page 1: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

RESTART

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Page 2: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

2

1R4x 1BW5 1BW4 2R4x 2BW5 2BW4 rest

1R4x 2BW5 2BW4 2R4x 3BW5 3BW4 rest

1R4x 3BW5 3BW4 2R4x 4BW5 6BW4 rest

1R4x 4BW5 6BW4 2R4x 5BW5 4BW4 rest

1R4x 5BW5 4BW4 2R4x 1BW5 5BW4 rest

1R4x 1BW5 5BW4 2R4x 2BW5 1BW4 rest

1R4x 2BW5 1BW4 2R4x 3BW5 2BW4 rest

1R4x 3BW5 2BW4 2R4x 4BW5 3BW4 rest

1R4x 4BW5 3BW4 2R4x 5BW5 6BW4 rest

1R4x 5BW5 6BW4 2R4x 1BW5 4BW4 rest

1R4x 1BW5 4BW4 2R4x 2BW5 5BW4 rest

1R4x 2BW5 5BW4 2R4x 1BW5 1BW4 rest

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

1 2 3 4 5 6 78 9 10 11 12 13 14

17 18 19 20 21161524 25 26 27 28232231 32 33 34 35302938 39 40 41 42373645 46 47 48 49444352 53 54 55 56515059 60 61 62 63585766 67 68 69 70656473 74 75 76 77727180 81 82 83 847978

BAD45 RESTART PROGRAM CALENDARMatch Day 1 to the Day that you begin on your Monthly Calendar.

DAY DAY DAY DAY DAY DAY DAY

Page 3: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

3

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 1 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

Page 4: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

4

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY 2 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

Page 5: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

5

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Jump Lunge1 rep = 1 right + 1 left

18-24

Push-Up 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Sit Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

DATE OF DAY 3 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1

Page 6: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

6

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 4 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

Page 7: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

7

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 5 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

Page 8: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

8

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

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.

DATE OF DAY 6 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

Page 9: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

9

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Page 10: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

10

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 8 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

Page 11: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

11

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 9 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

Page 12: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

12

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

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.

DATE OF DAY 10 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

Page 13: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

13

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 11 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

Page 14: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

14

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Squat Jump 20-30

Jiujitsu Crunch 10-20

Burpee 8-14

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Jiujitsu Crunch Lay on your back. Bend elbows and knees.Exhale and pull belly in.Lift shoulder blades upward and at the same time, lift the lower back upward.Lift upward; donʼt crunch together.Tighten at top both off of the ground.Relax both back to the ground.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

DATE OF DAY 12 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

Page 15: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

15

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Pike Press 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Squat Jump 20-30

Low Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 13 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

Page 16: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

16

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Page 17: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

17

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 15 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

Page 18: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

F L O W P H Y S I Q U E C A L E N D A R

18

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Squat Jump 20-30

Jiujitsu Crunch 10-20

Burpee 8-14

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Jiujitsu Crunch Lay on your back. Bend elbows and knees.Exhale and pull belly in.Lift shoulder blades upward and at the same time, lift the lower back upward.Lift upward; donʼt crunch together.Tighten at top both off of the ground.Relax both back to the ground.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

DATE OF DAY 16 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

Page 19: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

19

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Pike Press 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Squat Jump 20-30

Low Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 17 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

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F L O W P H Y S I Q U E C A L E N D A R

20

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 18 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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T A C I T 2 6 C A L E N D A R

21

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Pike Press 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Squat Jump 20-30

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

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.

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

DATE OF DAY 19 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

22

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Push-Up 15-25

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

DATE OF DAY 20 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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T A C I T 2 6 C A L E N D A R

23

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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F L O W P H Y S I Q U E C A L E N D A R

24

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 22 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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T A C I T 2 6 C A L E N D A R

25

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Pike Press 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Squat Jump 20-30

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

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.

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

DATE OF DAY 23 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

26

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Push-Up 15-25

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

DATE OF DAY 24 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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T A C I T 2 6 C A L E N D A R

27

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 25 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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F L O W P H Y S I Q U E C A L E N D A R

28

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Mountain Climber1 rep = 1 right + 1 left

25-35

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Low Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 26 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

29

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Mountain Climber1 rep = 1 right + 1 left

25-35

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 27 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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F L O W P H Y S I Q U E C A L E N D A R

30

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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T A C I T 2 6 C A L E N D A R

31

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 29 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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F L O W P H Y S I Q U E C A L E N D A R

32

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Mountain Climber1 rep = 1 right + 1 left

25-35

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Low Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 30 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

33

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Mountain Climber1 rep = 1 right + 1 left

25-35

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 31 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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34

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 32 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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T A C I T 2 6 C A L E N D A R

35

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY 33 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

36

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Burpee 8-14

Push-Up 15-25

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 34 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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T A C I T 2 6 C A L E N D A R

37

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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38

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 36 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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T A C I T 2 6 C A L E N D A R

39

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY 37 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

40

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Burpee 8-14

Push-Up 15-25

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 38 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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T A C I T 2 6 C A L E N D A R

41

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 39 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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F L O W P H Y S I Q U E C A L E N D A R

42

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 40 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

43

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Jump Lunge1 rep = 1 right + 1 left

18-24

Push-Up 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Sit Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

DATE OF DAY 41 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1

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F L O W P H Y S I Q U E C A L E N D A R

44

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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T A C I T 2 6 C A L E N D A R

45

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 43 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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F L O W P H Y S I Q U E C A L E N D A R

46

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 44 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

47

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Jump Lunge1 rep = 1 right + 1 left

18-24

Push-Up 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Sit Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

DATE OF DAY 45 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1

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F L O W P H Y S I Q U E C A L E N D A R

48

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 46 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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T A C I T 2 6 C A L E N D A R

49

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Squat Jump 20-30

Jiujitsu Crunch 10-20

Burpee 8-14

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Jiujitsu Crunch Lay on your back. Bend elbows and knees.Exhale and pull belly in.Lift shoulder blades upward and at the same time, lift the lower back upward.Lift upward; donʼt crunch together.Tighten at top both off of the ground.Relax both back to the ground.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

DATE OF DAY 47 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

50

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

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.

DATE OF DAY 48 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

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T A C I T 2 6 C A L E N D A R

51

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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F L O W P H Y S I Q U E C A L E N D A R

52

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 50 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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T A C I T 2 6 C A L E N D A R

53

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Squat Jump 20-30

Jiujitsu Crunch 10-20

Burpee 8-14

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Jiujitsu Crunch Lay on your back. Bend elbows and knees.Exhale and pull belly in.Lift shoulder blades upward and at the same time, lift the lower back upward.Lift upward; donʼt crunch together.Tighten at top both off of the ground.Relax both back to the ground.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

DATE OF DAY 51 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

54

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

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.

DATE OF DAY 52 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

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T A C I T 2 6 C A L E N D A R

55

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 53 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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F L O W P H Y S I Q U E C A L E N D A R

56

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Pike Press 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Squat Jump 20-30

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

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.

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

DATE OF DAY 54 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Pike Press 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Squat Jump 20-30

Low Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 55 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

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58

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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T A C I T 2 6 C A L E N D A R

59

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 57 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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F L O W P H Y S I Q U E C A L E N D A R

60

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Pike Press 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Squat Jump 20-30

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

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.

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

DATE OF DAY 58 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

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4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Pike Press 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Squat Jump 20-30

Low Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Pike Press Feet together, walk feet to hands.Palms flat and rotated in at 45 degrees.Neck neutral, spine straight.Exhale top of head to ground.Bend elbows outward at 45 degrees.Keep knees locked and heels up.Exhale and press to elbow lock.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 59 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

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62

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 60 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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T A C I T 2 6 C A L E N D A R

63

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Mountain Climber1 rep = 1 right + 1 left

25-35

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Low Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 61 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Push-Up 15-25

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

DATE OF DAY 62 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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T A C I T 2 6 C A L E N D A R

65

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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66

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 64 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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T A C I T 2 6 C A L E N D A R

67

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Mountain Climber1 rep = 1 right + 1 left

25-35

Push-Up 15-25

Jump Lunge1 rep = 1 right + 1 left

18-24

Low Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 65 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

68

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Push-Up 15-25

Squat Jump 20-30

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

Mountain Climber 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.

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.

DATE OF DAY 66 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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T A C I T 2 6 C A L E N D A R

69

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 67 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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F L O W P H Y S I Q U E C A L E N D A R

70

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY68 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

71

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Mountain Climber1 rep = 1 right + 1 left

25-35

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 69 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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72

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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T A C I T 2 6 C A L E N D A R

73

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 71 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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F L O W P H Y S I Q U E C A L E N D A R

74

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY 72 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

75

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Mountain Climber1 rep = 1 right + 1 left

25-35

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Mountain Climber 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.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 73 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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F L O W P H Y S I Q U E C A L E N D A R

76

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 74 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

Page 77: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C I T 2 6 C A L E N D A R

77

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 75 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

78

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Burpee 8-14

Push-Up 15-25

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 76 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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T A C I T 2 6 C A L E N D A R

79

REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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F L O W P H Y S I Q U E C A L E N D A R

80

4 RECOVERY PROGRAM A CONTINUOUS CIRCUIT X4 R4X

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Up Down Dog Level 1 Level 2 Level 3 Level 4 Level 5

Leg Balance Level 1 Level 2 Level 3 Level 4 Level 5

Table Lift Level 1 Level 2 Level 3 Level 4 Level 5

Lunge Twist Level 1 Level 2 Level 3 Level 4 Level 5

Up Down Dog 1 Up Down Dog 2 Up Down Dog 3 Up Down Dog 4 Up Down Dog 5

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

DATE OF DAY 78 WORKOUT VIDEO NAME: 1R4x

REPEAT VIDEO: 1

1

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T A C I T 2 6 C A L E N D A R

81

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

Burpee 8-14

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

DATE OF DAY 79 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

F L O W P H Y S I Q U E C A L E N D A R

82

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Burpee 8-14

Push-Up 15-25

Squat Jump 20-30

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Burpee Squat to place hands on ground, elbows locked kick back to top plank.Keep belly strong and tail tucked.Exhale and hop back to flat foot squat.Press mid-foot and jump up. Hips extend.Land mid-foot. Exhale.Absorb with knees and hips and repeat.

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.

Squat Jump Spine vertical - neck neutral.Elbows in - forearms parallel or higher.Exhale - sit back and down.Thighs parallel to ground.Shins perpendicular to ground.Press mid-foot to jump. Land mid-foot. Exhale.Absorb with knees and hips.

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.

DATE OF DAY 80 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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T A C I T 2 6 C A L E N D A R

83

4 RECOVERY PROGRAM BCONTINUOUS CIRCUIT X4 R4X

Exercises Round 1 Round 2 Round 3 Round 4 Round 5

Forward Fold Level 1 Level 2 Level 3 Level 4 Level 5

Hurdler Level 1 Level 2 Level 3 Level 4 Level 5

Low Lunge Level 1 Level 2 Level 3 Level 4 Level 5

Locust Level 1 Level 2 Level 3 Level 4 Level 5

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

Forward Fold 1 Forward Fold 2 Forward Fold 3 Forward Fold 4 Forward Fold 5

Hurdler 1 Hurdler 2 Hurdler 3 Hurdler 4 Hurdler 5

Low Lunge 1 Low Lunge 2 Low Lunge 3 Low Lunge 4 Low Lunge 5

Locust 1 Locust 2 Locust 3 Locust 4 Locust 5

DATE OF DAY 81 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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F L O W P H Y S I Q U E C A L E N D A R

84

5 BODYWEIGHT EXERCISES 30/30 CIRCUIT X4 BW5

Exercises Reps Round 1 Round 2 Round 3 Round 4

Jump Lunge1 rep = 1 right + 1 left

18-24

Mountain Climber1 rep = 1 right + 1 left

25-35

Sit-Thru1 rep = 1 right + 1 left

6-10

Low Lunge1 rep = 1 right + 1 left

6-10

Side Lunge1 rep = 1 right + 1 left

6-10

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

Mountain Climber 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.

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.

DATE OF DAY 82 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

Page 85: BAD45 Calendar RESTART 2bad45.s3.amazonaws.com/manuals/BAD45 RESTART Calendar.pdf · Push-up Lock elbows at top plank position. Lock knees, tuck tailbone and squeeze belly. Keep eyes

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N T

T A C I T 2 6 C A L E N D A R

85

4 BODYWEIGHT EXERCISES 30/30 CIRCUIT X5 BW4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Jump Lunge1 rep = 1 right + 1 left

18-24

Push-Up 15-25

Side Lunge1 rep = 1 right + 1 left

6-10

Sit Thru1 rep = 1 right + 1 left

6-10

T A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5

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.

DATE OF DAY 83 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1

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REST

T A C F I T B A S I C A T H L E T I C D E V E L O P M E N TT A C F I T B O D Y W E I G H T A N D D U M B B E L L 4 5