[Lisa~]

When you say you prefer to do this program at home, then do you have 20-30 minutes three times a week at home to do it? Will you do that?

It might work even better to break it up and do the foam roller work at home, but some of the other parts at work and as part of your warmup at the gym.

Are you doing any kind of warmup before you lift? We could take the same warmup time and use some of the NNM movements in its place. Are you currently doing any type of energy systems work? We could create a Cardio Confusion type plan to replace a steady-state cardio day if you are.