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

REBUILD

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

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

2

1R4x 1BW5 1BW4 1DB5(-) 2R4x 3BW5 2BW4

1R4x 2BW5 2BW4 4DB5(-) 2R4x 4BW5 3BW4

1R4x 3BW5 3BW4 2DB5(-) 2R4x 5BW5 6BW4

1R4x 4BW5 6BW4 7DB5(-) 2R4x 1BW5 4BW4

1R4x 5BW5 4BW4 5DB5(-) 2R4x 2BW5 5BW4

1R4x 1BW5 5BW4 6DB5(-) 2R4x 3BW5 1BW4

1R4x 2BW5 1BW4 3DB5(-) 2R4x 4BW5 2BW4

1R4x 3BW5 2BW4 1DB5(-) 2R4x 5BW5 3BW4

1R4x 4BW5 3BW4 4DB5(-) 2R4x 1BW5 6BW4

1R4x 5BW5 6BW4 2DB5(-) 2R4x 2BW5 4BW4

1R4x 1BW5 4BW4 7DB5(-) 2R4x 3BW5 5BW4

1R4x 2BW5 5BW4 5DB5(-) 2R4x 4BW5 1BW4

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

DAY DAY DAY DAY DAY DAY DAY

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

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

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

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

6

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs. Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees and repeat.

Squat Hold dumbbells at both sides.Standing, squat to sit backward.Exhale shins perpendicular and thighs parallel to the ground.Keep elbows locked, back straight, and neck neutral with spine.Drive mid-foot stand. Tuck pelvis slightly and lock hips forward.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 4 WORKOUT VIDEO NAME: 1DB5(-)

REPEAT VIDEO: 4

1

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

7

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 5 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

8

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 6 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

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

9

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 7 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

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

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

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

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

13

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Clean and Push 1DB; 1 side per round

6-12

Clean and Push 1DB; 1 side per round

6-12

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees back at beginning.Drop down into dead hang, elbow locked.

Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees back at beginning.Drop down into dead hang, elbow locked.

Snatch Squat down, spine straight.Grab one dumbbell in an overhand grip.Exhale to rip dumbbell straight upward.Keep pulling until elbow lock overhead.Bend elbow to begin drop. Exhale as you absorb into your squat.Before touching the ground, perform the next repetition.

Snatch Squat down, spine straight.Grab one dumbbell in an overhand grip.Exhale to rip dumbbell straight upward.Keep pulling until elbow lock overhead.Bend elbow to begin drop. Exhale as you absorb into your squat.Before touching the ground, perform the next repetition.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 11 WORKOUT VIDEO NAME: 4DB5(-)

REPEAT VIDEO: 4

4

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

14

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 12 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

15

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 13 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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

16

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 14 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

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

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

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

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

20

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Bridge Press2DBs

12-18

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 18 WORKOUT VIDEO NAME: 2DB5(-)

REPEAT VIDEO: 4

2

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

21

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 19 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

22

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 20 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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

23

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 21 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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

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

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

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

27

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.Keep a flat back, and firmly sit back.Exhale and pull elbows to ribs.Continue until dumbbells touch chest.Release elbows to full lock downward. Exhale and repeat.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 25 WORKOUT VIDEO NAME: 7DB5(-)

REPEAT VIDEO: 4

7

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

28

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 26 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

29

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 27 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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

30

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 28 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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

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

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

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

34

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Squat2DBs

8-14

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Squat Hold dumbbells at both sides.Standing, squat to sit backward.Exhale shins perpendicular and thighs parallel to the ground.Keep elbows locked, back straight, and neck neutral with spine.Drive mid-foot stand. Tuck pelvis slightly and lock hips forward.

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 32 WORKOUT VIDEO NAME: 5DB5(-)

REPEAT VIDEO: 4

5

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

35

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 33 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

36

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 34 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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

37

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 35 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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

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

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

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

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

41

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs. Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees and repeat.

Squat Hold dumbbells at both sides.Standing, squat to sit backward.Exhale shins perpendicular and thighs parallel to the ground.Keep elbows locked, back straight, and neck neutral with spine.Drive mid-foot stand. Tuck pelvis slightly and lock hips forward.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 39 WORKOUT VIDEO NAME: 6DB5(-)

REPEAT VIDEO: 4

6

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

42

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 40 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

43

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 41 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

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

44

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 42 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1

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

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

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

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

48

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Push Press 2DBs

6-12

Deadlift2DBs

8-14

Reverse Row2DBs

16-24

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Push Press Swing dumbbells to palms facing chest.Elbows rest in hips.Dip knees and exhale to push.Use legs to drive dumbbells upward.Rotate hands so palms face away. Lock elbows at top. Keep shoulders down off of your neck. Exhale and absorb elbows downward.

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.Keep a flat back, and firmly sit back.Exhale and pull elbows to ribs.Continue until dumbbells touch chest.Release elbows to full lock downward. Exhale and repeat.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 46 WORKOUT VIDEO NAME: 3DB5(-)

REPEAT VIDEO: 4

3

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

49

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 47 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

50

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 48 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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

51

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 49 WORKOUT VIDEO NAME: 2BW4

REPEAT VIDEO: 5

2

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

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

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

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

55

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Push Press Bring one dumbbell to chest, palm facing chest, elbow tight to ribs. Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees and repeat.

Squat Hold dumbbells at both sides.Standing, squat to sit backward.Exhale shins perpendicular and thighs parallel to the ground.Keep elbows locked, back straight, and neck neutral with spine.Drive mid-foot stand. Tuck pelvis slightly and lock hips forward.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 53 WORKOUT VIDEO NAME: 1DB5(-)

REPEAT VIDEO: 4

1

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

56

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 54 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

57

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 55 WORKOUT VIDEO NAME: 5BW5

REPEAT VIDEO: 4

5

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

58

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 56 WORKOUT VIDEO NAME: 3BW4

REPEAT VIDEO: 5

3

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

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

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

61

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

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

62

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Clean and Push 1DB; 1 side per round

6-12

Clean and Push 1DB; 1 side per round

6-12

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees back at beginning.Drop down into dead hang, elbow locked.

Clean and Push Bring one dumbbell to chest, palm facing chest, elbow tight to ribs.Slightly tuck tailbone to hold with legs.Dip down at knees and push upward.Exhale as you rotate dumbbell, lock elbow with palm facing away.Exhale, bend elbow down to chest.Absorb with knees back at beginning.Drop down into dead hang, elbow locked.

Snatch Squat down, spine straight.Grab one dumbbell in an overhand grip.Exhale to rip dumbbell straight upward.Keep pulling until elbow lock overhead.Bend elbow to begin drop. Exhale as you absorb into your squat.Before touching the ground, perform the next repetition.

Snatch Squat down, spine straight.Grab one dumbbell in an overhand grip.Exhale to rip dumbbell straight upward.Keep pulling until elbow lock overhead.Bend elbow to begin drop. Exhale as you absorb into your squat.Before touching the ground, perform the next repetition.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 60 WORKOUT VIDEO NAME: 4DB5(-)

REPEAT VIDEO: 4

4

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

63

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 61 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

64

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 62 WORKOUT VIDEO NAME: 1BW5

REPEAT VIDEO: 4

1

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

65

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 63 WORKOUT VIDEO NAME: 6BW4

REPEAT VIDEO: 5

6

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

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

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

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

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

69

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Bridge Press2DBs

12-18

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 67 WORKOUT VIDEO NAME: 2DB5(-)

REPEAT VIDEO: 4

2

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

70

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 68 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

71

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 69 WORKOUT VIDEO NAME: 2BW5

REPEAT VIDEO: 4

2

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

72

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 70 WORKOUT VIDEO NAME: 4BW4

REPEAT VIDEO: 5

4

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

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

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

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

76

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Rear Lunge Dumbbells remain at sides at all times.Step backward into a lunge.Absorb with knee bend and hip fold.Front shin perpendicular to ground.Rear shin parallel to ground. Both knees bend at 90 degrees.Spine vertical. Step forward to stand. Switch.

Reverse Row In a squat, grab two dumbbells in a reverse grip, palms pointing away.Keep a flat back, and firmly sit back.Exhale and pull elbows to ribs.Continue until dumbbells touch chest.Release elbows to full lock downward. Exhale and repeat.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 74 WORKOUT VIDEO NAME: 7DB5(-)

REPEAT VIDEO: 4

7

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

77

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 75 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

78

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 76 WORKOUT VIDEO NAME: 3BW5

REPEAT VIDEO: 4

3

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

79

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 77 WORKOUT VIDEO NAME: 5BW4

REPEAT VIDEO: 5

5

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

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

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

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

83

4 DUMBBELL + 1 RECOVERY30/30 CIRCUIT X4 DB5-

Exercises Reps Round 1 Round 2 Round 3 Round 4

Squat2DBs

8-14

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

8-14

Up Down Dog N/A Level 1 Level 1 Level 1 Level 1

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

Squat Hold dumbbells at both sides.Standing, squat to sit backward.Exhale shins perpendicular and thighs parallel to the ground.Keep elbows locked, back straight, and neck neutral with spine.Drive mid-foot stand. Tuck pelvis slightly and lock hips forward.

Bridge Press Laying on back, bring feet flat and lift hips until fully extended.Keep elbows tight to ribs, upper arms on ground, forearms perpendicular, palms facing each other.Exhale and screw dumbbells upward, palms facing feet.Lower elbows to ribs and to ground.

Bent Over Row Step forward in jump lunge position.Bend at waist and place brace forearm.Keep back straight and neck neutral.Exhale to pull dumbbell, elbow to ribs. Make legs strong to avoid dip.Tighten the core to avoid twisting. Lower to dead hang with elbow lock.Switch sides inside the round.

Deadlift Overhand grip two dumbbells in front.Make back straight, with a slight bend in both knees.Exhale legs strong to stand.Lock both hips forward, elbows locked.Hinge at hips with back straight. Sit slightly back with slight knee bend.Stop in a dead hang with an exhale.

Up Down Dog - Continuous On hands and feet, spread your feet as wide as you must to get your heels as close to the ground as possible. Lock your elbows, press off your palm heels, and rotate your tailbone toward the sky. Exhale to squeeze your knees locked. Then, drop your hips toward your wrists, elbows still locked. Exhale to press your palms into the ground to keep your shoulders down. Move to the top of your feet. Tuck your tailbone.

DATE OF DAY 81 WORKOUT VIDEO NAME: 5DB5(-)

REPEAT VIDEO: 4

5

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

84

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 82 WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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

85

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 83 WORKOUT VIDEO NAME: 4BW5

REPEAT VIDEO: 4

4

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

86

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 84 WORKOUT VIDEO NAME: 1BW4

REPEAT VIDEO: 5

1