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MA45 Warrior Program
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WEEK 1Day 1 - Lower Body Metabolic
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Day 2 - Upper Body
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body1 Quiz
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WEEK 2Day 1 - Lower Body Metabolic
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Day 2 - Upper Body
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body
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WEEK 3Day 1 - Lower Body Metabolic
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Day 2 - Upper Body
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body
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WEEK 4Day 1 - Lower Body Metabolic
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Day 2 - Upper Body
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body
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WEEK 5Day 1 - Lower Body Metabolic
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Day 2 - Upper Body Metabolic
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body
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WEEK 6Day 1 - Lower Body Metabolic
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Day 2 - Upper Body
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Day 3 - Conditioning
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Day 4 - Lower Body Metabolic
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Day 5 - Upper Body
Day 2
Upper Body
- Upper Body Dynamic Warmup
- Circuit 1
- - Pushup to Single Arm Plank
- - Tall Kneeling Band Pullaparts
- - Forward Bear Crawls
- Circuit 2
- - Single Leg Down Dog to Single Knee Drive
- - Tall Kneeling Diagonal Pullaparts
- - Single Leg Forearm Plank
- Circuit 3
- - Prone Y Raise w/ Thoracic Extension
- - Single Leg Plank Press to Single Leg Tall Side Plank
- - Reverse Bear Crawl
Upper Body Dynamic Warmup
Circuit 1
