TMA Phase One

Day 1 — No Intensity Day 2 — Low Intensity

Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 3 — Moderate Intensity Warm Up Day 3 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 3 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
Front Lunge Curl
Bridge Press Double Overhead
Standing Side Bend
Upright Row
Standing Twist Press
Swing
Rest 60 seconds
 TMA Phase One
Day 4 — No Intensity Day 5 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 6 — Moderate Intensity Warm Up Day 6 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 6 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
Front Lunge Curl
Bridge Press Double Overhead
Standing Side Bend
Upright Row
Standing Twist Press
Swing
Rest 60 seconds
 TMA Phase One
Day 7 — High Intensity Warm Up Day 7 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 7 — High Intensity Workout

6 Rounds - 35 seconds per
movement
Front Lunge Curl
Bridge Press Double Overhead
Standing Side Bend
Upright Row
Standing Twist Press
Swing
Rest 60 seconds
 TMA Phase One
Day 8 — No Intensity Day 9 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 10 — Moderate Intensity Warm Up Day 10 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 10 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
Rear Lunge Tri Extension
Bridge Press Double HMR
Windmill
Incline Row
Lunge Twist Press
Push Press
Rest 60 seconds
 TMA Phase One
Day 11 — No Intensity Day 12 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 13 — Moderate Intensity Warm Up Day 13 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 13 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
Rear Lunge Tri Extension
Bridge Press Double HMR
Windmill
Incline Row
Lunge Twist Press
Push Press
Rest 60 seconds
 TMA Phase One
Day 14 — High Intensity Warm Up Day 14 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 14 — High Intensity Workout

6 Rounds - 35 seconds per
movement
Rear Lunge Tri Extension
Bridge Press Double HMR
Windmill
Incline Row
Lunge Twist Press
Push Press
Rest 60 seconds
 TMA Phase One
Day 15 — No Intensity Day 16 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 17 — Moderate Intensity Warm Up Day 17 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 17 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
One Leg Romanian Deadlift
Bridge Press Alternating
Side Press
Bent Over Row
Split Stance Lift Up
Clean
Rest 60 seconds
 TMA Phase One
Day 18 — No Intensity Day 19 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 20 — Moderate Intensity Warm Up Day 20 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 20 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
One Leg Romanian Deadlift
Bridge Press Alternating
Side Press
Bent Over Row
Split Stance Lift Up
Clean
Rest 60 seconds
 TMA Phase One
Day 21 — High Intensity Warm Up Day 21 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 21 — High Intensity Workout

6 Rounds - 35 seconds per
movement
One Leg Romanian Deadlift
Bridge Press Alternating
Side Press
Bent Over Row
Split Stance Lift Up
Clean
Rest 60 seconds
 TMA Phase One
Day 22 — No Intensity Day 23 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 24 — Moderate Intensity Warm Up Day 24 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 24 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
One Leg Romanian Dead Curl
Bridge Press Alt Stabilized
Bent Press
Bent Over Row Alt Stabilized
Dragon Squat Lift Up
Clean and Jerk
Rest 60 seconds
 TMA Phase One
Day 25 — No Intensity Day 26 — Low Intensity
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds
 TMA Phase One
Day 27 — Moderate Intensity Warm Up Day 27 — Moderate Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 27 — Moderate Intensity
Workout
6 Rounds - 35 seconds per
movement
One Leg Romanian Dead Curl
Bridge Press Alt Stabilized
Bent Press
Bent Over Row Alt Stabilized
Dragon Squat Lift Up
Clean and Jerk
Rest 60 seconds
 TMA Phase One
Day 28 — High Intensity Warm Up Day 28 — High Intensity Cool Down
Perform One Set Of The Following Perform One Set Of The Following
Leg Thread - Glide Disc 60 seconds Pigeon - Bench Variation 60 seconds
Arm Sprint 60 seconds Kneeling Handcuff 60 seconds
Thoracic Circles 60 seconds Standing Triangle 60 seconds
Hitchhiker / Arm Bar Swim 60 seconds Wall Locust Single 60 seconds
Threading Arm / Glide Disc 60 seconds Seated Spinal Twist 60 seconds
Parterre In/Out Knee-Hip 60 seconds Standing Split Leg Fwd Fold 60 seconds

NOTES ON THE CYCLE

Day 28 — High Intensity Workout

6 Rounds - 35 seconds per
movement
One Leg Romanian Dead Curl
Bridge Press Alt Stabilized
Bent Press
Bent Over Row Alt Stabilized
Dragon Squat Lift Up
Clean and Jerk
Rest 60 seconds