Workout Routine

Total Body Stability Endurance

by lewiskgator

Phase 1

Workouts

Guided Gym Day 1

Kneeling Hip Flexor Stretch

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
10 sec

Kneeling Hip Flexor Stretch

2 sets

TRX Lat Rotational Stretch

Set
Intensity
Weight
Reps
Rest time
1
8
10 sec
2
8
10 sec

TRX Lat Rotational Stretch

2 sets

Overhead Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
15 sec
2
–
–
12
15 sec
3
–
–
12
15 sec

Overhead Marches

3 sets

Resistance Band Reverse Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Resistance Band Reverse Fly

3 sets

Banded Thoracic Pull Through

Set
Intensity
Weight
Reps
Rest time
1
8
10 sec
2
8
10 sec
3
8
10 sec
4
8
10 sec

Banded Thoracic Pull Through

4 sets

Cable Face Pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Cable Face Pull

3 sets

Incline Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Incline Chest Press

3 sets

Tricep Extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec

Tricep Extension

3 sets

Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Bicep Curl

3 sets

Bosu Ball TRX Squat

Set
Intensity
Weight
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec
4
12
10 sec

Bosu Ball TRX Squat

4 sets

TRX Reverse Lunges to High Knees

Set
Intensity
Weight
Reps
Rest time
1
14
15 sec
2
14
15 sec
3
14
15 sec
4
14
15 sec

TRX Reverse Lunges to High Knees

4 sets

halo

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
10 sec
2
–
–
16
10 sec
3
–
–
16
10 sec

halo

3 sets

Transverse High Knees

Set
Intensity
Weight
Reps
Rest time
1
–
–
16
10 sec
2
–
–
16
10 sec
3
–
–
16
10 sec
4
–
–
16
10 sec

Transverse High Knees

4 sets

Guided Gym Day 2

TRX Snow Angel

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

TRX Snow Angel

3 sets

TRX Hip Hinge

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec

TRX Hip Hinge

3 sets

Frontal Plane High Knee/Hip Rotation Marches

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec

Frontal Plane High Knee/Hip Rotation Marches

4 sets

Supinated Band Pull Apart

Set
Intensity
Weight
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec

Supinated Band Pull Apart

3 sets

Band External Rotation

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec
5
10
10 sec
6
10
10 sec

Band External Rotation

6 sets

TRX Row into Bicep Curl

Set
Intensity
Weight
Reps
Rest time
1
10
10 sec
2
10
10 sec
3
10
10 sec
4
10
10 sec

TRX Row into Bicep Curl

4 sets

Resistance Band High Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Resistance Band High Row

3 sets

Single Leg Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Single Leg Chest Press

4 sets

Pec Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec

Pec Fly

3 sets

Free Motion Tricep Push Down

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec

Free Motion Tricep Push Down

3 sets

Overhead Press Marches

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
10 sec
2
–
–
8
10 sec
3
–
–
8
10 sec
4
–
–
8
10 sec
5
–
–
8
10 sec
6
–
–
8
10 sec

Overhead Press Marches

6 sets

Weighted Step Ups

Set
Intensity
Weight
Reps
Rest time
1
15 sec
2
15 sec
3
15 sec

Weighted Step Ups

3 sets

Ball Squat

Set
Intensity
Weight
Reps
Rest time
1
12
10 sec
2
12
10 sec
3
12
10 sec
4
12
10 sec

Ball Squat

4 sets

box squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec

box squat

1 sets

Hand Clasped Dead Bugs

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

Hand Clasped Dead Bugs

3 sets

Pike Plank

Set
Intensity
Weight
Reps
Rest time
1
10 sec
2
10 sec
3
10 sec

Pike Plank

3 sets

Independent Gym

Squat Thrusters

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Squat Thrusters

4 sets

Weighted Step Ups

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
10 sec
2
–
–
12
10 sec
3
–
–
12
10 sec
4
–
–
12
10 sec

Weighted Step Ups

4 sets

Kettlebell Deadlift to High Pulls

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
10 sec
2
–
–
10
10 sec
3
–
–
10
10 sec
4
–
–
10
10 sec

Kettlebell Deadlift to High Pulls

4 sets