Month 01, Weeks 01-04 Warm-Up and Cool-Down!

Weeks 01-04 Warm-Up!

Here's your warm-up!


:30 sec Jump Rope

6 Alternating Spiderman Lunges

8 Alternating Quad to Hamstring Stretch

6 Alternating Squat w/ Reach

10 Arm Circles (5 forward, 5 backward)

10 Reverse Step Lunges

6 Medicine Ball Slams

3 Single Leg Deadlift Reaches (each side)

10 Medicine Ball Side Skater Jumps

8 Glute Bridges

6 Single Leg Glute Bridges (each side)

4 Cat Cow

6 Push Ups

4 Quadruped T-Spine Rotation (each side)

:30 sec Jump Rope


Watch the video of each movement below to ace your form. 🥳

Print it out!

Print this sheet to track your warm-up.

Paleomg-Align-Gym-M1-WarmUp.pdf

Weeks 01-04 Cool-Down!

Here's your cool-down!


:20sec Childs Pose w/ Reach to Each Side

10 Alternating Scorpion Stretch

:20sec Deep Lunge w/ Side Reach (each side)

:20sec Kneeling Quad Stretch w/ Reach (each side)

:20sec Pigeon Stretch (each side)

:15sec Kneeling Lateral Lunge with Rock (each side) 

:15 Crossbody Back Stretch (each side) 

:15sec Chest Stretch (each side)

:15sec Tricep Stretch (each side)

:15sec Hanging Stretch

:15sec Side Body Stretch (each side)


Watch the video of each movement below to ace your form. 🥳

Print it out!

Print this sheet to track your cool-down.

Paleomg-Align-Gym-M1-CoolDown.pdf
Complete and Continue