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KATIE SONIER'S 6-WEEK PROGRESSIVE BODYWEIGHT TRAINING PROGRAM PROGRESS YOUR BODYWEIGHT STRENGTH AT HOME OR IN THE GYM!

INSIDE TABLE OF CONTENTS

3 Before You Start Before you begin the program, please read about our terms and conditions as well as our legal disclaimers. By accessing and using this guide, you agree to be bound by these terms.

4 Important Info In this 6-Week Progressive Bodyweight Training Program, you will master bodyweight movement patterns and progressively build your bodyweight strength, functionality, and skill.

6 What To Expect In this 6-Week Progressive Bodyweight Training Program, you can expect to improve your overall bodyweight strength and skill week to week. 

7 Weekly Training Your 6-Week Bodyweight Training program.

43 Train With Katie Learn more about my TRAIN WITH KATIE membership program where you get weekly training videos and ongoing coaching from me.

katiesonier.com

BEFORE YOU START LET'S TALK ABOUT THE LEGAL STUFF BEFORE YOU BEGIN THIS PROGRAM.

LEGAL DISLAIMER The information in this document is intended for general reference purposes only and is not intended to address specific medical conditions. This information is not a substitute for professional medical advice or a medical exam. Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional.  No health information on this site should be used to diagnose, treat, cure or prevent any medical condition. 

The recommendations, instructions and advice contained within this document and e-mail are in no way intended to replace or to be construed as medical advice and are offered for informational purposes only. Katie Sonier Inc. and its respective agents, heirs, assigns, contractors and employee’s shall not be liable for any claims, demands, damages, rights of action or causes of action, present or future, arising out of or connected to the use of any of the information contained in this Website, including any injuries resulting there from.

WWW.KATIESONIER.COM                              PAGE 3

PROGRESS YOUR BODYWEIGHT STRENGTH TIPS AND TRICKS TO OPTIMIZE YOUR BODYWEIGHT TRAINING

INFO YOU SHOULD KNOW: REQUIREMENTS FOR THIS PROGRAM: All you will need for for this program is your own bodyweight, a bench (or chair/couch for those doing program from home), and a wall for movements found later in the program.  THE BENEFITS OF BODYWEIGHT TRAINING:  Bodyweight training is great for building overall strength and conditioning and body awareness and control. It's also important to master basic bodyweight movements before implementing weights into your training. IS BODYWEIGHT TRAINING ALL I SHOULD DO?: No, you should eventually plan to implement weight training into your routine as well (tons of benefits to weight training). But bodyweight training is a great place to start and master your movement patterns and gain some strength. It's also a great option for when you're too busy to get to the gym. You will always benefit from any movement! WWW.KATIESONIER.COM                              PAGE 4

PROGRESS YOUR BODYWEIGHT STRENGTH TIPS AND TRICKS TO OPTIMIZE YOUR BODYWEIGHT TRAINING

INFO YOU SHOULD KNOW: WITH THIS PROGRAM: You will train 3 bodyweight sessions per week. You will train lower body, upper body and core in every session for a total of 12 exercises per session. Follow the supersets and repetitions as they are prescribed for best results.  SUPERSETS: Perform each superset (2 prescribed exercises in one set) back to back with minimal rest in between. Supersets are a great way to fatigue the muscles being worked and keep the heart rate up! WORKOUT LENGTH: Each workout will take anywhere from 30 minutes to an hour depending on how many rounds you choose to do, your fitness level, and other factors.   FORM IS IMPORTANT: You will get much more out of this program if you focus on improving and mastering your form with every movement. Don't just go through the motions. Be mindful of your form! PROGRESS AT YOUR OWN PACE: Challenge yourself, but push yourself at an appropriate pace for you. Focus on your own progress week to week. WWW.KATIESONIER.COM                              PAGE 5

PROGRESS YOUR BODYWEIGHT STRENGTH WHAT TO EXPECT WITH EACH WEEK: WEEK 1: Introduce basic bodyweight movements for lower body, upper body, and core.  WEEK 2: Progress your basic bodyweight movements for lower body, upper body. and core and increase rep ranges.    WEEK 3: Continue to progress your bodyweight training- mastering form and increasing overall intensity, WEEK 4: By now, you should feel you are progressing in form and improving your overall strength and conditioning.  WEEK 5: Continue to progress your strength and introduce new and challenging skills.  WEEK 6: Introduce more advanced bodyweight training skills like wall walks. 

WWW.KATIESONIER.COM                              PAGE 6

WEEK 1 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Squat x 20

Hip Thrust x 15

Glute Bridge x 20

Reverse Lunge x 8 each leg

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Push Up (with or without knees) x 5-10

Prone Fly x 20

Inch Worm x 6

Dynamic Plank (hands to elbows)  x 8 (4 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Deadbug x 12

Leg Raise x 12

Plank Hold x 30 seconds

Bird-Dog x 5 each side

WEEK 1 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Squat x 20

Frog Pump x 20

SUPERSET # 2: Reverse Lunge x 8 each leg

Hip Thrust x 15

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up (with or without knees) x 5-10

SUPERSET # 2: Dynamic Plank (hands to elbows) x 8 (4 each arm leading)

Alternating Renegade Row x 12 (6 each arm)

Inch Worm x 6 

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Plank Hold x 30 seconds

Leg Raise x 12

SUPERSET # 2: Plank Alternating Lateral Step  x 20 (10 each leg)

Deadbug x 12 

WEEK 1 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Lying Lateral Raise x 25 each leg 

Squat x 20

Hip Thrust x 20

Glute Bridge with 3 Second Isometric Hold at top x 12

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up (with or without knees) x 5-10

SUPERSET # 2: Inch Worm x 6 

Plank Alternating Shoulder Tap x 12 (6 each arm)

Dynamic Plank (hands to elbows) x 8 (4 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Leg Raise x 12

Deadbug x 12

Bird-Dog x 5 each side

Plank Hold x 45 seconds

WEEK 2 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Squat x 20

Alternating Reverse Lunge x 10 each leg

Hip Hinge Reach x 12

Hip Thrust x 20

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Push Up (with or  without knees) x 5-10

 Alternating Renegade Row x 16 (8 each arm)

Inch Worm x 8

Beast Position Hold x 30 seconds

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Plank Hold x 45 seconds

Plank Alternating Lateral Step x 20 (10 each leg)

Deadbug x 15

Leg Raise x 15

WEEK 2 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Frog Pump x 25

Lying Lateral Raise x 25 each leg 

Squat x 25

Hip Thrust x 20

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up (with or without knees) x 5-10

SUPERSET # 2: Inch Worm to Push Up (with or without knees) x 5

Plank Alternating Shoulder Tap x 16 (8 each arm)

Dynamic Plank (elbows to hands) x 8 (4 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Hollow Body Hold (with or without hands) x 20  seconds

Plank Alternating Arm Reach x 12 (6 each arm)

Plank Hold x 45 seconds

Bird-Dog x 6 each side 

WEEK 2 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Alternating Reverse Lunge x 12 each leg 

Sumo Stance Hip Hinge Reach x 12

Hip Thrust with 3 Second Isometric Hold at top x 10

Elevated Glute Bridge x 20

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Inch Worm to Push Up (with or without knees) x 5

SUPERSET # 2: Beast Position Hold x 30 seconds

Prone Fly x 20

Push Up (with or without knees) x 5-10

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Alternating Leg Raise x 6 each side

Plank Alternating Leg Lift  x 12 (6 each leg) 

SUPERSET # 2: Deadbug x 15

Hollow Body Hold (with or without hands) x 20 seconds

WEEK 3 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Pause Squat (Pause at bottom for 2 seconds) x 10

Bulgarian Split Squat x 10 each leg

Single Leg Hip Thrust x 10 each leg

Frog Pump x 30

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Inch Worm to Push Up x 6 

Dynamic Plank x 10 (5 each arm leading)

Beast Position Alternating Shoulder Tap x 20 (10 each arm)

Prone Fly x 25

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Plank Hold x 45 seconds

Plank Alternating Arm Reach x 16 (8 each arm)

Contralateral Deadbug x 6 each side 

Hollow Body Hold (with or without hands) x 20 seconds

WEEK 3 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Lying Lateral Raise x 30 each leg 

Hip Thrust with 3 Second Isometric Hold at Top x 10

Alternating Reverse Lunge x 12 each leg

Hip Hinge Reach x 12

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up Alternating  Shoulder Tap x 8 (4 each arm)

SUPERSET # 2: Inch Worm to Push Up x 6

Prone Fly x 25

Beast Position Lateral Walk x 6 each way

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Hollow Body Hold (with or without hands) x 30  seconds

Bird-Dog x 6 each side 

Elevated Plank Hold x 20 seconds

Plank Alternating Lateral Step x 30 (15 each leg)

WEEK 3 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Frog Pump x 30 

Squat x 25

Bulgarian Split Squat x 10 each leg 

Elevated Single Leg Glute Bridge x 12 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up x 5-10

SUPERSET # 2: Inch Worm to Push Up x 6

Alternating Renegade Row x 20 (10 each arm)

Prone Fly x 25

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Contralateral Deadbug x 6 each side

Hollow Body Hold x 30 seconds

Plank Alternating Leg Lift x 16 (8 each leg)

Elevated Plank Hold x 20 seconds

WEEK 4 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Sumo Stance Hip Hinge Reach x 12

Lying Lateral Raise x 30 each leg

Single Leg Hip Thrust x 12 each leg

Stationary Lateral Lunge x 10 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Inch Worm to Push Up x 6

Dynamic Plank x 10 (5 each arm leading)

Beast Position Lateral Walk x 8 each way

Plank Alternating Shoulder Tap x 20 (10 each arm)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Plank Hold x 1 minute 

Plank Alternating Arm Reach x 20 (10 each arm)

Hollow Body Hold x 30 seconds

Elevated Plank Hold x 20 seconds

WEEK 4 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Glute Bridge x 30

Hip Thrust with 3 Second Isometric Hold at Top x 10

Alternating Reverse Lunge x 12 each leg

 Hinge Reach x 15

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Prone Fly x 25

SUPERSET # 2: Inch Worm to Push Up x 6

Renegade Row to Push Up x 8 (4 each arm)

Beast Position Lateral Walk  x 8 each way

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Hollow Body Hold x 30  seconds

Bird-Dog x 8 each side 

Elevated Plank Hold x 20 seconds

Plank Alternating Lateral Step x 30 (15 each leg)

WEEK 4 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Frog Pump x 40

Squat x 30

Bulgarian Split Squat x 10 each leg 

Elevated Single Leg Glute Bridge x 15 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up x 10

SUPERSET # 2: Inch Worm to Push Up x 8

Prone Fly x 25

Dynamic Plank x 10 (5 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Plank Alternating Leg Lift x 20 (10 each leg)

Deadbug x 15

SUPERSET # 2: Hollow Body Hold x 30 seconds

Elevated Plank Hold x 20 seconds

WEEK 5 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Lying Lateral Raise x 35 each leg

Reverse Lunge to Hip Flexion x 8 each leg 

Single Leg Hip Thrust x 15 each leg 

Hip Thrust x 30

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Inch Worm x 8

Push Up x 10

Push Up Alternating Shoulder Tap x 8 (4 each arm)

Renegade Row Isometric Hold x 10 seconds each arm x 2 

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Plank Hold  x 30 seconds

Contralateral Deadbug x 10 each side

Hollow Body Rock (rock back and forth) x 15

Plank Alternating Arm Reach x 20 (10 each arm)

WEEK 5 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Single Leg Elevated Glute Bridge x 15 each leg 

Pause Squat (pause 2 seconds at bottom) x 12 

SUPERSET # 2: Bulgarian Split Squat x 10 each leg 

Single Leg Hinge Reach x 6 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Push Up x 10 

SUPERSET # 2: Elevated Inch Worm x 6

Plank Alternating Arm  Reach x 12 (6 each arm)

Prone Fly x 25

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Plank Hold x 30 seconds

Hollow Body Hold x 30 seconds

Plank Leg Lift x 10 Second Isometric Hold each leg 

Deadbug x 20

WEEK 5 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Frog Pump x 40

Hip Thrust with 3 Second Isometric Hold at top x 12

SUPERSET # 2: Sumo Stance Hip Hinge Reach x 15

Elevated Glute Bridge x 35

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Elevated Inch Worm to Push Up x 5

SUPERSET # 2: Beast Position Lateral Walk x 10 each way

Prone Fly x 25

Push Up Press Back x 6 

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Hollow Body Rock (rock back and forth) x 15

Bird-Dog x 10 each side 

Elevated Plank Hold x 30 seconds

Hollow Body Hold x 30 seconds

WEEK 6 MONDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Squat x 30

Reverse Lunge to Hip Flexion x 10 each leg 

Single Leg Hinge Reach x 8 each leg 

Single Leg Hip Thrust x 15 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Wall Walk (as vertical  as comfortable) x 3-5

Push Up Renegade Row x 8 (4 each arm)

Push Up x 10

Dynamic Plank x 10 (5 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Contralateral Deadbug x 12 each side 

Elevated Plank Hold x 30 seconds

Bird-Dog x 10 each side

Hollow Body Hold x 30 seconds

WEEK 6 WEDNESDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Hip Thrust x 5 into 10 Second Isometric Hold x 2 

Frog Pump x 50

Elevated Single Leg Glute Bridge x 20 each leg 

Bulgarian Split Squat x 12 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1: Wall Walk (as vertical as comfortable) x 3-5

SUPERSET # 2: Push Up x 12

Prone Fly x 30

Elevated Inch Worm x 8

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Plank Hold x 30 seconds

Plank Alternating Arm Reach x 20 (10 each arm)

Deadbug x 20

Hollow Body Hold x 30 seconds

WEEK 6 FRIDAY: LOWER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Glute Bridge x 35

Lying Lateral Raise x 35 each leg 

Sumo Hinge Reach x 15 

Lateral Lunge x 12 each leg 

UPPER BODY SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Wall Walk (as vertical as comfortable) x 3-5

Decline Push Up x 6

Beast Position Lateral Walk  x 12 each way 

Dynamic Plank x 10 (5 each arm leading)

CORE TRAINING SUPERSETS: PERFORM EACH SUPERSET OF EXERCISES FOR PRESCRIBED REPS BACK TO BACK WITH MINIMAL REST BETWEEN FOR 3-5 ROUNDS.

SUPERSET # 1:

SUPERSET # 2:

Elevated Plank Alternating Shoulder Tap x 12 (6 each arm)

Elevated Plank Hold x 45 seconds

Hollow Body Hold x 45 seconds

Hollow Body Rock x 20

JOIN MY TRAIN WITH KATIE TEAM! Access to 6 full training videos a week structured and coached by me Weekly nutrition education, tips & tricks & recipes Access to our Facebook accountability group and 24/7 communication with me as your coach  24/7 support and encouragement from a team of girls doing the program with you All for just $12.95 a month!                  www.katiesonier.com

BELIEVE IN YOURSELF AND THE REST WILL FOLLOW.

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