DW – Home Program

Horizontal Loading
UMT
World’s Greatest Stretch
reps 6 Each Side
weight_lbs Body Weight
Tempo controlled
Set Reps Weight Tempo
1 6 Each Side Body Weight lbs Controlled
UMT
UMT- Bosu step up – Side step
reps 10 Each Side
weight_lbs Body Weight
Tempo controlled
Set Reps Weight Tempo
1 10 Each Side Body Weight lbs Controlled
UMT
UMT – Bosu side leaps
reps 10 Each Side
weight_lbs Body Weight
Tempo controlled
Starting on side of Bosu bound up and over. Repeat for required time of number of reps.
Set Reps Weight Tempo
1 10 Each Side Body Weight lbs Controlled
LLT
LLT – Bosu squat (RSU)
reps 10
weight_lbs Body Weight
Tempo controlled
Rest 15 Sec
Stand on Bosu Round Side up. Hold Dumbbell under chin at chest height. Send hips back to squat position, ensure feeling full foot on Bosu. Push up through feet to hips back to standing position. Repeat. NOTE: Can use any external load such as KB, Medicine ball, ViPR
Set Reps Weight Tempo Rest
1 10 Body Weight lbs Controlled 15 Sec (h:m:s)
LLT
LLT – Bosu squat (RSU)
reps 10
weight_lbs 15lb Dumbbell
Tempo controlled
Rest 15 Sec
Stand on Bosu Round Side up. Hold Dumbbell under chin at chest height. Send hips back to squat position, ensure feeling full foot on Bosu. Push up through feet to hips back to standing position. Repeat. NOTE: Can use any external load such as KB, Medicine ball, ViPR
Set Reps Weight Tempo Rest
1 10 15lb Dumbbell lbs Controlled 15 Sec (h:m:s)
LMT
LMT – Split Squats with high to low chops
reps 10 Each Side
weight_lbs 10lb Dumbbell
Tempo controlled
Rest 15 sec
Position one foot at heel distance behind front foot approx. hip width apart. Back foot on toes. Sit hips back to squat whilst positioning DB over front foot shoulder and swing/chop in rotational movement to opposite hip. Repeat for required reps and change sides.
Set Reps Weight Tempo Rest
1 10 Each Side 10lb Dumbbell lbs Controlled 15 sec (h:m:s)
ULT
ULT – Bosu RSU Push up to overhead press
reps 10
weight_lbs Body Weight
Tempo controlled
Rest 30 Sec
Set Reps Weight Tempo Rest
1 10 Body Weight lbs Controlled 30 Sec (h:m:s)
LLT
LD – LLT – Cable Pallof Rotation
reps 10 each side
weight_lbs Resistance BAnd
Tempo controlled
Rest 15 sec
Set Reps Weight Tempo Rest
1 10 each side Resistance BAnd lbs Controlled 15 sec (h:m:s)

Use your Resistance band lateral stance to Arc trainer.