10 Week Full Body Strength and Mobility

This program isn't for someone into bodybuilding or powerlifting.  This is designed to focus on getting your movement in and maintaining overall strength and mobility.  No traditional squats or deadlifts, but feel free to substitute any exercise that works for you.

Monday: Upper Body Strength + Mobility
Tuesday: Cardio + Mobility
Wednesday: Lower Body Strength (joint-friendly) + Core
Thursday: Cardio + Mobility
Friday: Full Body Strength 
Saturday: Cardio (Stepper + Bike)
Sunday: Optional Cardio (Stepper + Bike)

The Program is designed for 6 days a week with 3 lifting days and 3 cardio days.  The 7th day is an optional cardio day for some more movement.  I will also add the following to those who want an additional at home work for the pelvic floor. 

Use this on rest days or evenings:

1.	Cat–Cow x 8
2.	Couch Stretch – 1 min/side
3.	Supine Hamstring Stretch – 1 min/side
4.	90/90 Hips – 1 min
5.	Deep Breathing – 3 min

Pelvic Floor Progression (10 Weeks)

Weeks 1–2: Awareness & Relaxation
• Supine diaphragmatic breathing – 5 minutes
• Pelvic tilts – 2×10
• Deep squat hold (supported) – 2×45 sec
• Happy baby stretch – 2×45 sec

Weeks 3–4: Coordination
• 90/90 breathing – 5 minutes
• Dead bug with slow exhale – 3×6/side
• Glute bridge with breath – 3×10

Weeks 5–6: Integration
• Bear breathing – 3×5 breaths
• Side plank with breathing – 3×20–30 sec
• Bodyweight squat with tempo – 3×8

Weeks 7–8: Strength & Control
• Farmer carries – 3×40 sec
• Split squat with long exhale – 3×8/side
• Pallof press – 3×10

Weeks 9–10: Performance Transfer
• Loaded carries – 4×45 sec
• Trap bar or DB RDL – 4×5
• Deep squat breathing reset – 3 min



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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Incline Bench Press (Dumbbell)

Bent Over Row (Barbell)

Seated Shoulder Press (Dumbbell)

Lat Pulldown (Neutral Grip)

Tricep Pushdown (Cable)

Pec Stretch

Foam Roll Thoracic Spine

Banded Shoulder Dislocates

Treadmill

Supine Hamstring Stretch

Jefferson Curls 

RDL Reach Stretch

Couch Stretch

Standing Quad Stretch

90/90 Hip Flow

Squat Hold

Diaphragmatic Breathing

Leg Press

Bulgarian Split Squat (Dumbbell)

Leg Curl

Step-Up (Weighted)

Calf Raise (Leg Press)

Dead Bug

Side Plank

Romanian Deadlift (Dumbbell)

Dip (Assisted)

Pull-Up (Assisted)

Incline Chest Press (Machine)

Dead Hang

Stair Climber

Bike

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