BALL & BAND INTERMEDIATE MUSCLE AND PERFORMANCE
11 WEEKs48 DAYs365 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 8 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 516 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 20 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 12 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 438 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 15 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 12 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 568 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 10 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 8 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 564 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 12 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 10 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 15 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 477 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 15 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 15 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 15 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 12 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 523 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 20 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 558 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 12 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 12 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 15 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 501 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 12 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 327 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 2 | 20 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 20 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 536 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 555 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 15 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 510 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 10 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 351 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 15 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 505 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 2 | 15 |
| Standing Upright Row With Band Alternating Arms V·02 | 4 | 8 |
| Barrel Throws with Band V·01 | 4 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 12 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 311 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 20 |
| Bands Upright Row V·03 | 3 | 20 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 20 |
| Standing Shrugs With Band V·01 | 3 | 25 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 651 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press With Band Both Arms V·25 | 3 | 10 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 8 |
| Standing Wide Grip Low Rows With Band One Arm V·84 | 2 | 15 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 20 |
| Front Lunge V·04 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 20 |
| Jump in Place V·01 | 3 | 10 |
| Push-Up V·10 | 3 | 10 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 279 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 8 |
| Jump in Place V·01 | 3 | 10 |
| Seated On Ball Overhead Pulldowns With Band Both Arms V·05 | 3 | 12 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 246 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Band Curl V·03 | 3 | 15 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 276 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press With Band Both Arms V·25 | 3 | 8 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 12 |
| Standing Wide Grip Low Rows With Band One Arm V·84 | 3 | 10 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 12 |
| Jump Rope V·01 | 3 | 25 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 261 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 8 |
| Front Lunge V·04 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 12 |
| Jump in Place V·01 | 3 | 10 |
| Push-Up V·10 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 261 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 8 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 10 |
| Jump in Place V·01 | 3 | 12 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 210 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 3 | 12 |
| Static Side Lunges With Band V·05 | 3 | 10 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 10 |
| Band Curl V·03 | 3 | 15 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 276 REPS |
WEEK 7
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 2 | 20 |
| Static Side Lunges With Band V·05 | 2 | 20 |
| Band Curl V·03 | 3 | 15 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 3 | 20 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 13 | 245 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 15 |
| Jump in Place V·01 | 3 | 10 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 231 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 2 | 20 |
| Front Lunge V·04 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 8 |
| Jump in Place V·01 | 3 | 10 |
| Push-Up V·10 | 3 | 12 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 235 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press With Band Both Arms V·25 | 2 | 20 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 10 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 20 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 14 | 220 REPS |
WEEK 8
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press With Band Both Arms V·25 | 3 | 15 |
| Standing Front Raise With Band Alternating Arms V·36 | 3 | 15 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 15 |
| Jump Rope V·01 | 3 | 25 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 285 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Ball Squat V·33 | 3 | 12 |
| Front Lunge V·04 | 3 | 10 |
| Adductor Side Steps V·05 | 3 | 20 |
| Jump in Place V·01 | 3 | 10 |
| Push-Up V·10 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 291 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Seated Shoulder Press On Ball With Band Both Arms V·16 | 3 | 15 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Standing Wide Grip High Rows With Band Both Arms V·80 | 3 | 10 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 225 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Squat With Band V·16 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Band Curl V·03 | 3 | 12 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 3 | 10 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 15 | 222 REPS |
WEEK 9
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Adductor Side Steps V·05 | 4 | 10 |
| Standing Squat With Band V·15 | 4 | 15 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 4 | 20 |
| Standing Kickbacks One Arm With Band V·01 | 4 | 20 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 4 | 10 |
| Jumping Lunge V·03 | 3 | 10 |
| V-Ups V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 570 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 15 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 12 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 12 |
| Ball Push Ups Ball On Ground V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 528 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 4 | 20 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 4 | 15 |
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 15 |
| Band Front Squat V·09 | 3 | 12 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 15 |
| Band Curl V·03 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| V-Ups V·01 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 406 REPS |
WEEK 10
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Squat With Band V·15 | 3 | 10 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 3 | 15 |
| Standing Kickbacks One Arm With Band V·01 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| V-Ups V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 349 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 10 |
| Barrel Throws with Band V·01 | 2 | 12 |
| Standing Shoulder Press Alternating Arms V·24 | 2 | 15 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 8 |
| Ball Push Ups Ball On Ground V·03 | 3 | 12 |
| Jump Rope V·01 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 3 | 8 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 12 |
| Band Front Squat V·09 | 3 | 15 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 12 |
| Band Curl V·03 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 6 |
| V-Ups V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 330 REPS |
WEEK 11
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Adductor Side Steps V·05 | 3 | 12 |
| Standing Squat With Band V·15 | 3 | 15 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 3 | 10 |
| Standing Kickbacks One Arm With Band V·01 | 2 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 6 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Jumping Lunge V·03 | 2 | 12 |
| V-Ups V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 339 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 8 |
| Band One-Arm Standing Incline Flye V·37 | 2 | 15 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Jump Rope V·01 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 399 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 3 | 12 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 10 |
| Jump in Place V·01 | 2 | 30 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 366 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 6 | 114 REPS |