This is workout #1 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program

Equipment Needed:

-medium - heavy weight for deadlifts
-light - medium for chest presses and kneeling overhead presses
-light weights for shoulder raises

Focus: Upper B...

This is workout #2 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program

Equipment Needed:

-medium - heavy weight for squats
-medium for rows
-light - medium for dumbbell lat pull down + bicep curls

Focus: Upper Body Pull - Lower Body Push: ...

This is workout #3 from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program

Equipment Needed:

-medium - heavy weight for lunges + rear foot raised good-morning
-light - medium for single arm kneeling overhead press
-heavy weights for standing ma...

This is the mobility sequence from the AFFM Strength Program 102 - It can be completed on its own or by following along with the program

Equipment Needed: Space to move around and possibly something to hold on to help with balance (a wall, table, chair)

Focus: back, shoulders, glutes, hamstrin...

Option:

A. Hands on the ground behind you as you switch side to side
B. Hands out in front of you to increase intensity

Option:

A. Keep bottom knee on the ground
B. Extend both legs straight (staggered feet will be less intense than stacked feet)

Options:

A. Make it bodyweight like the good morning demo
B. With weight - can use dumbbells, or kettlebells

Can be done either:

A. On a workout bench. Note - if your feet can't stay flat on the ground when lying all the way back you CAN come onto the toes. However a flat foot is better. If you have access you can try putting plates to help bring the floor to you.
B. From the floor - A slightly less in...

Options:

A. Bodyweight. Holding hands on hips, or reaching out in front of you like in the good morning demo
B. With weights. You can hold onto 1 weight in hand of opposite leg working (the flat foot) or hold onto two weights

Options:

A. Kneeling
B. Standing - if kneeling doesn't work for your knees this can be done standing

Standing can be slightly less intense because you could use the momentum from your lower body to push up overhead.

Options:

A. From an all fours/quadruped position
B. High plank position on knees
C. High plank position on toes

Options:

A. Bodyweight
B. With weights

*A regular glute bridge can be substituted for this in case you didn't have access to a bench

Options:

A. Hands to the ground - you could also use a yoga block or foam roller between you and the floor to help bring the floor to you
B. To Increase intensity and you can drop a forearm or two towards the ground

Options:

A. On an elevated surface
B. Can also be done in a high hip Childs pose position

Options:

A. Bend in knee tapping heel to ground
B. Extending the whole leg
C. Add tension by pushing hands into thighs (thighs into hands) moving same arm and leg away from the midline

Option:

A. Hold in half-kneeling position push-pulling legs together staying tall and breathing
B. Lift the bottom knee up and hold

Option:

A. Seated - you can add weight to this as well
B. Goblet squat or dumbbell front rack position rack

Note: Your supporting surface can be to the side or front of you

Note: With this grip style your hands will be facing away from your body aka. a supinated grip

Options:

A. One leg to sit down - 2 legs to stand up
B. One leg down - one leg to stand up
C. Add weight

*To decrease intensity bring increase the height of the seat/bench. You can do this by using a pillow(s) (at home) or plates (at the gym)
*To increase intensity just lightly tap your butt ...

Can be done either:

A. Lying back on a workout bench (feet can be on the ground if your bench isn't long enough) - note this variation will add a bit more intensity because the range of motion is greater than if you were on the floor
B. From the floor

Options:

A. Bodyweight holding arms up - can decrease intensity by adding a bend in the knee and tapping heel to ground instead of extending leg fully
B. Hold onto a weight

Options:

A. two knees on the ground
B. bottom leg extended out will add my intensity

Option:

A. Keep back knee on the ground when you twist
B. Lift back knee to increase intensity

Option:

A. Alternating step back lunges holding onto a surface for support
B. Stepping back and reaching arms over-head (as shown in video) - adding a slide bend to the side of the front leg can add more intensity

Option:

A. Keep knees on the ground and alternate tapping the opposite shoulder
B. Full crawl from back to front of mat for the suggested length of time

Options:

A. Bodyweight - holding onto a TRX or an elevated surface near by can help decrease intensity and add support if need be
B. Add weights - you can move heavier weights by evenly holding 2 weights by your side, however you can modify and hold onto 1 weight goblet style depending on your a...

Options:

A. Bodyweight - hands can be on hips, extended out like the regular good morning demo video, or hands on opposite shoulders
B. With weights - you can hold onto two weights or 1 weight in the hand with the leg on the bench

Options:

A. Elevated surface. Note - the higher up the surface = decrease in intensity. If you want to increase intensity take it to a surface closer to the ground. If you want to decrease the intensity take it to a higher surface (the highest surface being a wall)
B. If elevated push-ups become...

Options:

A. From a lying down position
B. Seated