Monday: Push Day
Core and Joint Prep:
(Rest is optional or no longer than 30 seconds)
Scapula Push-Ups (2 sets of 8-12 reps)
Hollow Body Hold (2 sets of 30 seconds)
Side Planks (2 sets each side 30 seconds)
The Perfect Warmup:
(Rest is optional or no longer than 30 seconds)
Arm Circles (1 set of 30 seconds)
Pike to Plank (1 set of 30 seconds)
Alternate T-Pose (1 set of 30 seconds)
Knuckles to Fingers to Palms (1 set of 30 seconds)
Plank Walks (1 set of 30 seconds)
Skipping (1 set of 60 seconds)
High Knees (1 set of 60 seconds)
Strength Training:
(Rest: At least 90 seconds)
Planche Lean (2 sets, 10 seconds)
Hindu Push-ups (3 sets of 7 reps)
Bodyweight Dips (3 sets of 7 reps)
Pike Push-Ups (2 sets of 4 reps)
Diamond Push-Ups (3 sets of 6 reps)
Wall Handstand (3 sets of 15 seconds)
Tuesday: Pull Day
Core and Joint Prep:
(Rest is optional)
Cat and Cow Pose (1 set, 45 seconds)
Bird Dog Pose (1 set, 45 seconds)
Scapular Pull-Ups (2 sets, 8-12 reps)
The Perfect Warmup:
(Rest is 30 seconds)
Superman's (1 set, 8-12 reps)
Superman Side Crunches (1 set, 8-12 reps each side)
Cobra Push-Ups (1 set, 8-12 reps)
Reverse Planks (1 set, 8-12 reps)
Strength Training:
(Rest: At least 90 seconds)
FL Raise (2 sets, 6 reps)
Skin the Cats (3 sets, 4 reps)
Bodyweight Rows (3 sets, 7 reps)
Pull-Ups (3 sets, 5 reps)
Bodyweight Curls (3 sets, 7 reps)
Wall Handstand (3 sets of 15 seconds)
Wednesday: Leg Day
The Perfect Warmup:
(Rest is optional)
Heel to Toe (1 set, 30 seconds)
Folded Squat (1 set, 30 seconds)
Alternating Archer Squat (1 set, 30 seconds)
Skipping (1 set of 30 seconds)
High Knees (1 set of 30 seconds)
Strength Training:
(Rest: At least 90 seconds)
BW RDL'S (2 sets, 15 reps)
Staggered BW RDL'S (2 sets, 15 reps each side)
Bent Leg BW RDL'S (2 sets, 10 reps each side)
Straight Leg BW RDL'S (2 sets, 10 reps each side)
Squats (3 sets, 7 reps)
Step-Ups (3 sets, 6 reps each side)
Reverse Lunges (3 sets, 8 reps each side)
Horse Stance (1 set, 45 seconds)
Calf Raises (2 sets, 12 reps)
Negative Pistol Squats (2 sets, 4 reps each leg)
Compact Leg Lifts (3 sets, 8 reps)
One Leg Plank (1 set, 45 seconds each leg)
Hollow Body Hold (3 sets of max holds)
Thursday: Cardio + Mobility
Mobility Training:
(Rest is 30-60 seconds)
Exercise Bike (1 set of 15-30 minutes)
Cat and Cow Pose (1 set, 60 seconds)
Cobra Pose (1 set, 60 seconds)
Child's Pose (1 set, 60 seconds)
Superman's (1 set, 60 seconds)
Reverse Snow Angels (1 set, 60 seconds)
Squat to Pike Hold (1 set, 60 seconds)
Prayer Squat (1 set, 60 seconds)
Friday: Full Body
The Perfect Warmup:
(Rest is optional)
Choose any warmup exercise that you like from the list above.
Strength Training:
(Rest: At least 90 seconds)
Bird Dog Pose (2 sets, 12 reps each side)
Pike to Planche Lean (3 sets, 5 reps)
Incline Push-Ups (3 sets, 12 reps)
Cobra Push-Ups (1 set, 15 reps)
Back Bridge Presses (3 sets, 5 reps)
Hammer Grip Pull-Ups (3 sets, 6 reps)
Archer Squats (2 sets, 6 reps)
Bulgarian Split Squats (2 sets, 6 reps)
Saturday: Leg Day
The Perfect Warmup:
(Rest is optional)
Choose any warmup exercise that you like from the list above.
Strength Training:
(Rest: At least 90 seconds)
Archer Squats (3 sets, 6 reps)
Step-Ups (3 sets, 12 reps each side)
Single Leg Glute Bridges (3 sets, 8 reps)
Sissy Squats (2 sets, 5 reps)
Wall Sits (3 sets, 60 seconds)
Hollow Body Holds (3 sets, max hold)
Sunday: Rest Day
