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

MASS

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

BAD45 MASS PROGRAM CALENDARMatch Day 1 to the Day that you begin on your Monthly Calendar.

2

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PM

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PM

AM

PM

AM

PM

AM

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1R4x 1BW4 5DB4(+) 2DB4 2BW5 4DB5(-) 6DB4

1BW5 1DB5(-) 1DB5 2R4x 2BW4 7DB4(+) 2DB5

1R4x 3BW4 6DB4(+) 3DB5 4BW5 7DB5(-) 4DB4

3BW5 2DB5(-) 3DB4 2R4x 6BW4 2DB4(+) 4DB5

1R4x 4BW4 1DB4(+) 5DB5 1BW5 6DB5(-) 5DB4

5BW5 5DB5(-) 7DB4 2R4x 5BW4 3DB4(+) 6DB5

1R4x 1BW4 4DB4(+) 7DB5 3BW5 1DB5(-) 2DB4

2BW5 3DB5(-) 1DB4 2R4x 2BW4 5DB4(+) 8DB5

1R4x 3BW4 7DB4(+) 9DB5 5BW5 2DB5(-) 3DB4

4BW5 4DB5(-) 6DB4 2R4x 6BW4 6DB4(+) 10DB5

1R4x 4BW4 2DB4(+) 11DB5 2BW5 5DB5(-) 7DB4

1BW5 7DB5(-) 4DB4 2R4x 5BW4 1DB4(+) 1DB5

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 7

8 9 10 11 12 13 14

17 18 19 20 211615

24 25 26 27 282322

31 32 33 34 353029

38 39 40 41 423736

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 AM 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 1 pM 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 2 AM 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 2 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Squat2DBs

8-14

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

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

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.

DATE OF DAY 3 AM WORKOUT VIDEO NAME: 5DB4(+)

REPEAT VIDEO: 1

5

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

8

5 DUMBBELL EXERCISES 30/30 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

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

8-14

Reverse Row2DBs

16-24

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.

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.

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.

DATE OF DAY 3 PM WORKOUT VIDEO NAME: 1DB5

REPEAT VIDEO: 4

1

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

9

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 4 AM WORKOUT VIDEO NAME: 2DB4

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 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 4 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 5 AM 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 5 PM 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 6 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

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.

DATE OF DAY 6 PM WORKOUT VIDEO NAME: 7DB4(+)

REPEAT VIDEO: 1

7

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

15

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 7 AM WORKOUT VIDEO NAME: 6DB4

REPEAT VIDEO: 5

6

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

16

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

DATE OF DAY 7 PM WORKOUT VIDEO NAME: 2DB5

REPEAT VIDEO: 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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Deadlift2DBs

8-14

Push Press 2DBs

6-12

Reverse Row2DBs

16-24

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

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

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 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.

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.

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.

2

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 8 AM 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 8 PM 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 9 AM 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 9 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

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

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.

DATE OF DAY 10 AM WORKOUT VIDEO NAME: 6DB4(+)

REPEAT VIDEO: 1

6

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

22

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Push Press 2DBs

6-12

Deadlift2DBs

8-14

Reverse Row2DBs

16-24

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.

DATE OF DAY 10 PM WORKOUT VIDEO NAME: 3DB4

REPEAT VIDEO: 5

3

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

23

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Squat2DBs

8-14

Push Press 2DBs

6-12

Deadlift2DBs

8-14

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Bent Over Row1DB; both sides same round

8-12

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 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.

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.

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.

DATE OF DAY 11 AM WORKOUT VIDEO NAME: 3DB5

REPEAT VIDEO: 4

3

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

24

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 11 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 12 AM 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 12 PM 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 13 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

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

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.

DATE OF DAY 13 PM WORKOUT VIDEO NAME: 2DB4(+)

REPEAT VIDEO: 1

2

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

29

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 14 AM WORKOUT VIDEO NAME: 4DB4

REPEAT VIDEO: 5

4

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

30

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

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

Squat2DBs

8-14

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.

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.

DATE OF DAY 14 PM WORKOUT VIDEO NAME: 4DB5

REPEAT VIDEO: 4

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 15 AM 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 15 PM 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 16 AM 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 16 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

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.

DATE OF DAY 17 AM WORKOUT VIDEO NAME: 1DB4(+)

REPEAT VIDEO: 1

1

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

36

DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

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.

DATE OF DAY 17 PM WORKOUT VIDEO NAME: 7DB4

REPEAT VIDEO: 1

74 DUMBBELL EXERCISES 30/30 CIRCUIT X5

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

37

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

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

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Bent Over Row1DB; both sides same round

8-12

Reverse Row2DBs

16-24

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

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.

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.

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.

DATE OF DAY 18 AM 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

38

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 18 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 19 AM 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 19 PM 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 20 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Push Press 2DBs

6-12

Deadlift2DBs

8-14

Reverse Row2DBs

16-24

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.

DATE OF DAY 20 PM WORKOUT VIDEO NAME: 3DB4(+)

REPEAT VIDEO: 1

3

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

43

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Squat2DBs

8-14

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

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

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.

DATE OF DAY 21 AM WORKOUT VIDEO NAME: 5DB4

REPEAT VIDEO: 5

5

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

44

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

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

Deadlift2DBs

8-14

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

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

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.

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.

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.

DATE OF DAY 21 PM WORKOUT VIDEO NAME: 6DB5

REPEAT VIDEO: 4

6

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 22 AM 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 22 PM 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 23 AM 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 23 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

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

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.

DATE OF DAY 24 AM WORKOUT VIDEO NAME: 4DB4(+)

REPEAT VIDEO: 1

4

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

50

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

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.

DATE OF DAY 24 PM WORKOUT VIDEO NAME: 1DB4

REPEAT VIDEO: 5

1

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

51

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Squat2DBs

8-14

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Bent Over Row1DB; both sides same round

8-12

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 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.

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.

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.

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.

DATE OF DAY 25 AM 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

52

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 25 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 26 AM 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 26 PM 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 27 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Squat2DBs

8-14

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

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

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.

DATE OF DAY 27 PM WORKOUT VIDEO NAME: 5DB4(+)

REPEAT VIDEO: 1

5

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

57

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 28 AM WORKOUT VIDEO NAME: 2DB4

REPEAT VIDEO: 5

2

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

58

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Bridge Press2DBs

12-18

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

Deadlift2DBs

8-14

Reverse Row2DBs

16-24

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

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.

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.

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.

DATE OF DAY 28 PM WORKOUT VIDEO NAME: 8DB5

REPEAT VIDEO: 4

8

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 29 AM 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 29 PM 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 30 AM 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 30 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

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.

DATE OF DAY 31 AM WORKOUT VIDEO NAME: 7DB4(+)

REPEAT VIDEO: 1

7

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

64

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 31 PM WORKOUT VIDEO NAME: 6DB4

REPEAT VIDEO: 5

6

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

65

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Bridge Press2DBs

12-18

Bent Over Row1DB; both sides same round

8-12

Squat2DBs

8-14

Deadlift2DBs

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

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.

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.

Squat Hold dubbells 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.

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.

DATE OF DAY 32 AM WORKOUT VIDEO NAME: 9DB5

REPEAT VIDEO: 4

9

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

66

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 32 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 33 AM 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 33 PM 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 34 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

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

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.

DATE OF DAY 34 PM WORKOUT VIDEO NAME: 6DB4(+)

REPEAT VIDEO: 1

6

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

71

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Push Press 2DBs

6-12

Deadlift2DBs

8-14

Reverse Row2DBs

16-24

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.

DATE OF DAY 35 AM WORKOUT VIDEO NAME: 3DB4

REPEAT VIDEO: 5

3

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

72

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

Exercises Reps Round 1 Round 2 Round 3 Round 4

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

8-14

Rear Lunge2DBs; 1 rep = 1 right + 1 left

5-8

Reverse Row2DBs

16-24

Bridge Press2DBs

12-18

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

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.

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.

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.

DATE OF DAY 35 PM WORKOUT VIDEO NAME: 10DB5

REPEAT VIDEO: 4

10

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 36 AM 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 36 PM 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 37 AM 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 37 PM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

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

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.

DATE OF DAY 38 AM WORKOUT VIDEO NAME: 2DB4(+)

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

4 DUMBBELL EXERCISES 30/30 CIRCUIT X5 DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

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

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.

DATE OF DAY 38 PM WORKOUT VIDEO NAME: 4DB4

REPEAT VIDEO: 5

4

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

79

5 DUMBBELL EXERCISES 30/30 CIRCUIT X4 DB5

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

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

Bridge Press2DBs

12-18

Reverse Row2DBs

16-24

Deadlift2DBs

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

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.

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.

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.

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.

DATE OF DAY 39 AM WORKOUT VIDEO NAME: 11DB5

REPEAT VIDEO: 4

11

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

80

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 39 PM WORKOUT VIDEO NAME: 2R4x

REPEAT VIDEO: 1

2

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 40 AM 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 40 PM 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 41 AM 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 DUMBBELL EXERCISES 30/30 5 SETS X4 DB4+

Exercises Reps Set 1 Set 2 Set 3 Set 4 Set 5

Deadlift2DBs

8-14

Push Press 1DB; both sides same round

5-8

Squat2DBs

8-14

Bent Over Row1DB; both sides same round

8-12

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.

DATE OF DAY 41 PM WORKOUT VIDEO NAME: 1DB4(+)

REPEAT VIDEO: 1

1

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

85

DB4

Exercises Reps Round 1 Round 2 Round 3 Round 4 Round 5

Deadlift2DBs

8-14

Bridge Press2DBs

12-18

Rear Lunge2DBs

5-8

Reverse Row2DBs

16-24

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.

DATE OF DAY 42 AM WORKOUT VIDEO NAME: 7DB4

REPEAT VIDEO: 1

74 DUMBBELL EXERCISES 30/30 CIRCUIT X5

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

86

5 DUMBBELL EXERCISES 30/30 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

Snatch1DB; 1 side per round

8-14

Snatch1DB; 1 side per round

8-14

Reverse Row2DBs

16-24

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.

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.

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.

DATE OF DAY 42 PM WORKOUT VIDEO NAME: 1DB5

REPEAT VIDEO: 4

1