30 Days of Strong!!
this is a physical therapy based progressive strengthening program. this designed to increase functional strength & endurance without adding bulk.

each day you will have a circuit workout. this is designed to have very little rest between exercises which will increase your heart rate..making it an aerobic activity.

Rules:
1. if you have any joint pain during please stop that exercise immediately
2. if you have any joint pain afterwards please avoid the aggravating exercise from that point forward
3. if you have questions about how to perform a certain exercise please see the video bank (all videos can be found if you scroll down to December 1st)

3 rounds of:
plank :30 sec
Tband biceps curls - 10 reps
bridge with kettle bell on belly- 1 minute
push ups or Tband triceps pull downs -10 reps

2 rounds of:
1. ab roll outs: 10 reps
2. clam shells: 1 min each side
3. bridge with ball squeeze: 2 min
4. prone hip extension: 10 reps each leg
5. facing the wall squats: 20 reps

2 rounds of:

1. Tband standing ab pulls: 20 reps
2. wall angels: 1 min
3. dumb bell chest press on exercise ball or bench with 8-10 lb dumb bells: 10 reps
4. Tband rows: 10 reps
5. side plank on knees: 30 each side

2 rounds of:
1. plank :30
2. door squats: 15 reps
3. standing side leg raises: 20 reps each side
4. standing leg extension: 20 reps each side

foam roll Sunday
1 minute each of foam rolling:
1. quads
2. IT bands
3. piriformis
4. upper back
5. calves
6. shins

2 rounds of:
1. ab roll outs: 12 reps
2. Tband shoulder external rotation: 1 min each side
3. Tband lateral shoulder raise: 10 reps
4. Tband push/pull
5. single arm dumb bell row 5-8lbs: 10 reps
6. wall angels: 1 minute
7. bridge with Tband above knees: hold 2 min