This is an example of a weekly schedule of the exercises in this path and this level for the first week.
WEEK 1
MONDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
TUESDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
WEDNESDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
THURSDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
FRIDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
SATURDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
SUNDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
WEEK 2
MONDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
TUESDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
WEDNESDAY
- Slump slider
- Piriformis stretch
- Posterior pelvic tilt
- Side bend
- Side plank
- Full clam
THURSDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
FRIDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
SATURDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
SUNDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
WEEK 3 & forward
MONDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
TUESDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
WEDNESDAY
- Slump slider
- Piriformis stretch
- Posterior pelvic tilt
- Side bend
- Side plank
- Full clam
THURSDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
FRIDAY
Knee
extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
SATURDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
SUNDAY
- Knee extension slider
- Piriformis stretch
- Bird dog
- Transversus activation
- Ab activation
- Side plank
- Full clam
