BUDYAI
User-shared Budy plan

Weekday Home Growth System

A real training plan shared from Budy, with the phases, weekly workouts, exercise prescriptions, and progression details visible before you commit your time.

4 of 20 planned weeks currently include workouts in this preview.

Build a strong technical base so harder home hypertrophy work is productive instead of sloppy.

Get BudyReview workouts
20Planned weeks
5Workouts / week
IntermediateDifficulty
1/5Phases ready

Updated Jul 23, 2026

Public plan preview

Anyone with this link can read the plan name and notes. Check this content before passing the link on to someone else.

Easy to evaluate

Weeks, sessions, sets, rest periods, equipment, and progression patterns stay visible before anyone starts.

Built to adapt

Budy can turn the same idea into a plan matched to your own time, equipment, experience, and training goal.

What this block is trying to do

Five 4-week blocks use home-friendly hypertrophy progression, strategic recovery, and gradually harder bodyweight/band variations to maximize muscle gain across your full weekday schedule.

Weekly Schedule

Inspect every shared week, workout, exercise prescription, rest period, and context tag before deciding whether this plan fits.

Week 1

Phase 1Foundation and Skill RebuildBaseline

foundation

Week 1 - Push Foundation - Chest, Shoulders, Triceps

Push Foundation - Chest, Shoulders, Triceps

Monday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Serratus Wall Slide

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Standing Resistance Band Two-Arm Chest Press

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
ChestResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Standard Push-Up

3 sets x 10-15 reps
MainIntermediate2 Rir intensity
Chest
Set 1 · 10-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 110-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity

Seated Resistance Band Neutral-Grip Shoulder Press

3 sets x 10-14 reps
MainIntermediate2 3 Rir intensity
ShouldersResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Standing Two-Arm Resistance Band Y Press

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
ShouldersResistance Band
Set 1 · 12-15 reps · 1m rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 2 3 Rir intensity

Staggered-Stance Two-Hand Band High-Anchor Overhead Triceps Extension

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
TricepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 1 - Pull Foundation - Back, Rear Delts, Pull-Up Skill

Pull Foundation - Back, Rear Delts, Pull-Up Skill

Tuesday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Resistance Band Seated Row

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
BackResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Kneeling Resistance Band Lat Pulldown

3 sets x 10-14 reps
MainIntermediate2 3 Rir intensity
BackResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Chin-Up Isometric Hold and Negative

4 sets x 3-4 reps
MainIntermediateStop Before Grip Failure intensity
BackPull Up Bar
Set 1 · 3-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
All set details4 sets
  1. Set 13-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  2. Set 23-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  3. Set 33-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  4. Set 43-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity

Band Pull Apart

3 sets x 14-18 reps
MainIntermediate2 3 Rir intensityLoad tracked
ShouldersBackResistance Band
Set 1 · 14-18 reps · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 114-18 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 214-18 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 314-18 reps · 45s rest · controlled tempo · 2 3 Rir intensity

Band Reverse Fly

3 sets x 12-16 reps
MainIntermediate2 3 Rir intensity
ShouldersBackResistance Band
Set 1 · 12-16 reps · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-16 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 212-16 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 312-16 reps · 45s rest · controlled tempo · 2 3 Rir intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 1 - Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Wednesday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Resistance Band Forward Walk

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
GlutesQuadricepsResistance Band
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Bodyweight Bulgarian Split Squat with Chair

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity

Resistance Band Lying Two-Leg Leg Press

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
QuadricepsGlutesResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Resistance Band Hip Thrusts on Knees

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
GlutesResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Supported Standing Band Single-Leg Leg Curl

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityPer side
HamstringsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

One Leg Floor Calf Raise

3 sets x 15-20 reps
MainAdvanced2 3 Rir intensityPer side
Calves
Set 1 · 15-20 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 115-20 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  2. Set 215-20 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side
  3. Set 315-20 reps · 45s rest · 2-1-2 tempo · 2 3 Rir intensity · Per side

Bicycle Crunch

3 sets x 30s-1m
MainIntermediate2 3 Rir intensity
Core
Set 1 · 30s-1m · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 130s-1m · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 230s-1m · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 330s-1m · 45s rest · controlled tempo · 2 3 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 1 - Upper Hybrid - Chest, Back, Delts, Arms, Core

Upper Hybrid - Chest, Back, Delts, Arms, Core

Thursday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Shoulder Pass Through with Towel

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Chair-Seated Two-Arm Resistance Band Chest Press

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
ChestBodyweight
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Resistance Band Seated Row

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
BackResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Pike Push-Up

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensity
ShouldersTriceps
Set 1 · 8-12 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-0-2 tempo · 2 3 Rir intensity

Standing Two-Arm Resistance Band Biceps Curl

3 sets x 12-15 reps
MainBeginner2 3 Rir intensity
BicepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Resistance Band Triceps Pushdown

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensityLoad tracked
TricepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

High Plank to Alternating Side Plank

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensity
Core
Set 1 · 8-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 1 - Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Friday58mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Band Single Leg Split Squat

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer sideLoad tracked
QuadricepsGlutesResistance Band
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Bodyweight Paused Hands-Clasped Squat

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 12-15 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity

Bodyweight Single-Leg Romanian Deadlift

3 sets x 10-12 reps
MainIntermediate2 3 Rir intensityPer side
GlutesHamstringsBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
All set details3 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 3 Rir intensity · Per side

Bodyweight Standing Straight-Arm Scapular Row

3 sets x 12-15 reps
MainIntermediate2 3 Rir intensity
BackBodyweight
Set 1 · 12-15 reps · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-15 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 212-15 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 312-15 reps · 45s rest · controlled tempo · 2 3 Rir intensity

Chin-Up Isometric Hold and Negative

4 sets x 3-4 reps
MainIntermediateStop Before Grip Failure intensity
BackPull Up Bar
Set 1 · 3-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
All set details4 sets
  1. Set 13-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  2. Set 23-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  3. Set 33-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity
  4. Set 43-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity

Forearm Plank with Alternating Arm Reach and Leg Lift

3 sets x 8-12 reps
MainIntermediate2 3 Rir intensity
Core
Set 1 · 8-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  2. Set 28-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity
  3. Set 38-12 reps · 45s rest · controlled tempo · 2 3 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 2

Phase 1Foundation and Skill RebuildVolume

foundation

Week 2 - Push Foundation - Chest, Shoulders, Triceps

Push Foundation - Chest, Shoulders, Triceps

Monday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Serratus Wall Slide

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Standing Resistance Band Two-Arm Chest Press

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
ChestResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standard Push-Up

4 sets x 10-15 reps
MainIntermediate2 Rir intensity
Chest
Set 1 · 10-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 110-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 210-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 310-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  4. Set 410-15 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity

Seated Resistance Band Neutral-Grip Shoulder Press

4 sets x 10-14 reps
MainIntermediate2 Rir intensity
ShouldersResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 410-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standing Two-Arm Resistance Band Y Press

3 sets x 13-15 reps
MainIntermediate2 Rir intensity
ShouldersResistance Band
Set 1 · 13-15 reps · 1m rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  2. Set 213-15 reps · 1m rest · controlled tempo · 2 Rir intensity
  3. Set 313-15 reps · 1m rest · controlled tempo · 2 Rir intensity

Staggered-Stance Two-Hand Band High-Anchor Overhead Triceps Extension

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
TricepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 2 - Pull Foundation - Back, Rear Delts, Pull-Up Skill

Pull Foundation - Back, Rear Delts, Pull-Up Skill

Tuesday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Resistance Band Seated Row

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
BackResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Kneeling Resistance Band Lat Pulldown

4 sets x 10-14 reps
MainIntermediate2 Rir intensity
BackResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 410-14 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Chin-Up Isometric Hold and Negative

4 sets x 4 reps
MainIntermediate2 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
All set details4 sets
  1. Set 14 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  2. Set 24 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  3. Set 34 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  4. Set 44 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity

Band Pull Apart

3 sets x 15-18 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersBackResistance Band
Set 1 · 15-18 reps · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 115-18 reps · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 215-18 reps · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 315-18 reps · 45s rest · controlled tempo · 2 Rir intensity

Band Reverse Fly

3 sets x 13-16 reps
MainIntermediate2 Rir intensity
ShouldersBackResistance Band
Set 1 · 13-16 reps · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 113-16 reps · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 213-16 reps · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 313-16 reps · 45s rest · controlled tempo · 2 Rir intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 2 - Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Wednesday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Resistance Band Forward Walk

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
GlutesQuadricepsResistance Band
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Bodyweight Bulgarian Split Squat with Chair

4 sets x 10-12 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  4. Set 410-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Resistance Band Lying Two-Leg Leg Press

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Resistance Band Hip Thrusts on Knees

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
GlutesResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Supported Standing Band Single-Leg Leg Curl

3 sets x 13-15 reps
MainIntermediate2 Rir intensityPer side
HamstringsResistance Band
Set 1 · 13-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 113-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 213-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 313-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity · Per side

One Leg Floor Calf Raise

4 sets x 15-20 reps
MainAdvanced2 Rir intensityPer side
Calves
Set 1 · 15-20 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 115-20 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Per side
  2. Set 215-20 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Per side
  3. Set 315-20 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Per side
  4. Set 415-20 reps · 45s rest · 2-1-2 tempo · 2 Rir intensity · Per side

Bicycle Crunch

3 sets x 30s-1m
MainIntermediate2 Rir intensity
Core
Set 1 · 30s-1m · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 130s-1m · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 230s-1m · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 330s-1m · 45s rest · controlled tempo · 2 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 2 - Upper Hybrid - Chest, Back, Delts, Arms, Core

Upper Hybrid - Chest, Back, Delts, Arms, Core

Thursday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Shoulder Pass Through with Towel

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Chair-Seated Two-Arm Resistance Band Chest Press

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
ChestBodyweight
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Resistance Band Seated Row

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
BackResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Pike Push-Up

4 sets x 8-12 reps
MainIntermediate2 Rir intensity
ShouldersTriceps
Set 1 · 8-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity
  4. Set 48-12 reps · 1m rest · 2-0-2 tempo · 2 Rir intensity

Standing Two-Arm Resistance Band Biceps Curl

4 sets x 12-15 reps
MainBeginner2 Rir intensity
BicepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

Resistance Band Triceps Pushdown

4 sets x 12-15 reps
MainIntermediate2 Rir intensityLoad tracked
TricepsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 2 Rir intensity

High Plank to Alternating Side Plank

3 sets x 8-12 reps
MainIntermediate2 Rir intensity
Core
Set 1 · 8-12 reps · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 28-12 reps · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 38-12 reps · 45s rest · controlled tempo · 2 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 2 - Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Friday58mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Band Single Leg Split Squat

4 sets x 10-12 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
QuadricepsGlutesResistance Band
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  4. Set 410-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Bodyweight Paused Hands-Clasped Squat

4 sets x 12-15 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 12-15 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity

Bodyweight Single-Leg Romanian Deadlift

4 sets x 10-12 reps
MainIntermediate2 Rir intensityPer side
GlutesHamstringsBodyweight
Set 1 · 10-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details4 sets
  1. Set 110-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 210-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 310-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  4. Set 410-12 reps · 1m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Bodyweight Standing Straight-Arm Scapular Row

3 sets x 13-15 reps
MainIntermediate2 Rir intensity
BackBodyweight
Set 1 · 13-15 reps · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 113-15 reps · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 213-15 reps · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 313-15 reps · 45s rest · controlled tempo · 2 Rir intensity

Chin-Up Isometric Hold and Negative

4 sets x 4 reps
MainIntermediate2 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
All set details4 sets
  1. Set 14 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  2. Set 24 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  3. Set 34 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity
  4. Set 44 reps · 2m rest · 3s hold + 5s lower tempo · 2 Rir On Each Descent intensity

Forearm Plank with Alternating Arm Reach and Leg Lift

3 sets x 8-12 reps
MainIntermediate2 Rir intensity
Core
Set 1 · 8-12 reps · 45s rest · controlled tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 45s rest · controlled tempo · 2 Rir intensity
  2. Set 28-12 reps · 45s rest · controlled tempo · 2 Rir intensity
  3. Set 38-12 reps · 45s rest · controlled tempo · 2 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 3

Phase 1Foundation and Skill RebuildIntensity

foundation

Week 3 - Push Foundation - Chest, Shoulders, Triceps

Push Foundation - Chest, Shoulders, Triceps

Monday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Serratus Wall Slide

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Standing Resistance Band Two-Arm Chest Press

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensity
ChestResistance Band
Set 1 · 10-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Standard Push-Up

4 sets x 12-15 reps
MainIntermediate1 2 Rir intensity
Chest
Set 1 · 12-15 reps · 1m rest · 2-0-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-0-2 tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · 2-0-2 tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · 2-0-2 tempo · 1 2 Rir intensity
  4. Set 412-15 reps · 1m rest · 2-0-2 tempo · 1 2 Rir intensity

Seated Resistance Band Neutral-Grip Shoulder Press

4 sets x 10-12 reps
MainIntermediate1 2 Rir intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Standing Two-Arm Resistance Band Y Press

4 sets x 12-15 reps
MainIntermediate1 2 Rir intensity
ShouldersResistance Band
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 412-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Staggered-Stance Two-Hand Band High-Anchor Overhead Triceps Extension

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensity
TricepsResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 3 - Pull Foundation - Back, Rear Delts, Pull-Up Skill

Pull Foundation - Back, Rear Delts, Pull-Up Skill

Tuesday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Resistance Band Seated Row

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensity
BackResistance Band
Set 1 · 10-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Kneeling Resistance Band Lat Pulldown

4 sets x 10-12 reps
MainIntermediate1 2 Rir intensity
BackResistance Band
Set 1 · 10-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Chin-Up Isometric Hold and Negative

5 sets x 4 reps
MainIntermediate1 2 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
All set details5 sets
  1. Set 14 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  2. Set 24 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  3. Set 34 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  4. Set 44 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  5. Set 54 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity

Band Pull Apart

4 sets x 12-16 reps
MainIntermediate1 2 Rir intensityLoad tracked
ShouldersBackResistance Band
Set 1 · 12-16 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-16 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-16 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-16 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 412-16 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Band Reverse Fly

4 sets x 12-15 reps
MainIntermediate1 2 Rir intensity
ShouldersBackResistance Band
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 412-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 3 - Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Wednesday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Resistance Band Forward Walk

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
GlutesQuadricepsResistance Band
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Bodyweight Bulgarian Split Squat with Chair

4 sets x 12-14 reps
MainIntermediate1 2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 12-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  2. Set 212-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  3. Set 312-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  4. Set 412-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity

Resistance Band Lying Two-Leg Leg Press

4 sets x 12-16 reps
MainIntermediate1 2 Rir intensity
QuadricepsGlutesResistance Band
Set 1 · 12-16 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-16 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 212-16 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 312-16 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 412-16 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Resistance Band Hip Thrusts on Knees

4 sets x 14-16 reps
MainIntermediate1 2 Rir intensity
GlutesResistance Band
Set 1 · 14-16 reps · 2m rest · 2-2-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 114-16 reps · 2m rest · 2-2-2 tempo · 1 2 Rir intensity
  2. Set 214-16 reps · 2m rest · 2-2-2 tempo · 1 2 Rir intensity
  3. Set 314-16 reps · 2m rest · 2-2-2 tempo · 1 2 Rir intensity
  4. Set 414-16 reps · 2m rest · 2-2-2 tempo · 1 2 Rir intensity

Supported Standing Band Single-Leg Leg Curl

4 sets x 12-15 reps
MainIntermediate1 2 Rir intensityPer side
HamstringsResistance Band
Set 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
All set details4 sets
  1. Set 112-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  2. Set 212-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  3. Set 312-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side
  4. Set 412-15 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity · Per side

One Leg Floor Calf Raise

4 sets x 18-22 reps
MainAdvanced1 2 Rir intensityPer side
Calves
Set 1 · 18-22 reps · 45s rest · 2-2-2 tempo · 1 2 Rir intensity · Per side
All set details4 sets
  1. Set 118-22 reps · 45s rest · 2-2-2 tempo · 1 2 Rir intensity · Per side
  2. Set 218-22 reps · 45s rest · 2-2-2 tempo · 1 2 Rir intensity · Per side
  3. Set 318-22 reps · 45s rest · 2-2-2 tempo · 1 2 Rir intensity · Per side
  4. Set 418-22 reps · 45s rest · 2-2-2 tempo · 1 2 Rir intensity · Per side

Bicycle Crunch

4 sets x 30s-1m
MainIntermediate1 2 Rir intensity
Core
Set 1 · 30s-1m · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 130s-1m · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 230s-1m · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 330s-1m · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 430s-1m · 1m rest · controlled tempo · 1 2 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 3 - Upper Hybrid - Chest, Back, Delts, Arms, Core

Upper Hybrid - Chest, Back, Delts, Arms, Core

Thursday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Shoulder Pass Through with Towel

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Chair-Seated Two-Arm Resistance Band Chest Press

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensity
ChestBodyweight
Set 1 · 10-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Resistance Band Seated Row

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensity
BackResistance Band
Set 1 · 10-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-1-2 tempo · 1 2 Rir intensity

Pike Push-Up

4 sets x 9-12 reps
MainIntermediate1 2 Rir intensity
ShouldersTriceps
Set 1 · 9-12 reps · 2m rest · 2-0-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 19-12 reps · 2m rest · 2-0-2 tempo · 1 2 Rir intensity
  2. Set 29-12 reps · 2m rest · 2-0-2 tempo · 1 2 Rir intensity
  3. Set 39-12 reps · 2m rest · 2-0-2 tempo · 1 2 Rir intensity
  4. Set 49-12 reps · 2m rest · 2-0-2 tempo · 1 2 Rir intensity

Standing Two-Arm Resistance Band Biceps Curl

4 sets x 10-14 reps
MainBeginner1 2 Rir intensity
BicepsResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

Resistance Band Triceps Pushdown

4 sets x 10-14 reps
MainIntermediate1 2 Rir intensityLoad tracked
TricepsResistance Band
Set 1 · 10-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  2. Set 210-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  3. Set 310-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity
  4. Set 410-14 reps · 1m rest · 2-1-2 tempo · 1 2 Rir intensity

High Plank to Alternating Side Plank

4 sets x 8-12 reps
MainIntermediate1 2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 48-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 3 - Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Friday58mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Band Single Leg Split Squat

4 sets x 12-14 reps
MainIntermediate1 2 Rir intensityPer sideLoad tracked
QuadricepsGlutesResistance Band
Set 1 · 12-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
All set details4 sets
  1. Set 112-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  2. Set 212-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  3. Set 312-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  4. Set 412-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side

Bodyweight Paused Hands-Clasped Squat

4 sets x 12-16 reps
MainIntermediate1 2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 12-16 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-16 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  2. Set 212-16 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  3. Set 312-16 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity
  4. Set 412-16 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity

Bodyweight Single-Leg Romanian Deadlift

4 sets x 12-14 reps
MainIntermediate1 2 Rir intensityPer side
GlutesHamstringsBodyweight
Set 1 · 12-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
All set details4 sets
  1. Set 112-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  2. Set 212-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  3. Set 312-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side
  4. Set 412-14 reps · 2m rest · 3-1-1 tempo · 1 2 Rir intensity · Per side

Bodyweight Standing Straight-Arm Scapular Row

4 sets x 12-15 reps
MainIntermediate1 2 Rir intensity
BackBodyweight
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 412-15 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Chin-Up Isometric Hold and Negative

5 sets x 4 reps
MainIntermediate1 2 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
All set details5 sets
  1. Set 14 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  2. Set 24 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  3. Set 34 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  4. Set 44 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity
  5. Set 54 reps · 2m rest · 3s hold + 6s lower tempo · 1 2 Rir On Each Descent intensity

Forearm Plank with Alternating Arm Reach and Leg Lift

4 sets x 8-12 reps
MainIntermediate1 2 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity
  4. Set 48-12 reps · 1m rest · controlled tempo · 1 2 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 4

Phase 1Foundation and Skill RebuildDeload

foundation

Week 4 - Push Foundation - Chest, Shoulders, Triceps

Push Foundation - Chest, Shoulders, Triceps

Monday58mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Serratus Wall Slide

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Back
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Standing Resistance Band Two-Arm Chest Press

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
ChestResistance Band
Set 1 · 10-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Standard Push-Up

4 sets x 12-16 reps
MainIntermediate1 Rir intensity
Chest
Set 1 · 12-16 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 112-16 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 212-16 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 312-16 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 412-16 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Seated Resistance Band Neutral-Grip Shoulder Press

4 sets x 8-12 reps
MainIntermediate1 Rir intensity
ShouldersResistance Band
Set 1 · 8-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 48-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Standing Two-Arm Resistance Band Y Press

4 sets x 10-14 reps
MainIntermediate1 Rir intensity
ShouldersResistance Band
Set 1 · 10-14 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 210-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 310-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 410-14 reps · 1m rest · controlled tempo · 1 Rir intensity

Staggered-Stance Two-Hand Band High-Anchor Overhead Triceps Extension

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
TricepsResistance Band
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Week 4 - Pull Foundation - Back, Rear Delts, Pull-Up Skill

Pull Foundation - Back, Rear Delts, Pull-Up Skill

Tuesday60mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Resistance Band Seated Row

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
BackResistance Band
Set 1 · 10-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Kneeling Resistance Band Lat Pulldown

4 sets x 8-12 reps
MainIntermediate1 Rir intensity
BackResistance Band
Set 1 · 8-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 28-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 38-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 48-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Chin-Up Isometric Hold and Negative

5 sets x 4-5 reps
MainIntermediate1 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
All set details5 sets
  1. Set 14-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  2. Set 24-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  3. Set 34-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  4. Set 44-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  5. Set 54-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity

Band Pull Apart

4 sets x 12-15 reps
MainIntermediate1 Rir intensityLoad tracked
ShouldersBackResistance Band
Set 1 · 12-15 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 212-15 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 312-15 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 412-15 reps · 1m rest · controlled tempo · 1 Rir intensity

Band Reverse Fly

4 sets x 10-14 reps
MainIntermediate1 Rir intensity
ShouldersBackResistance Band
Set 1 · 10-14 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 210-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 310-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 410-14 reps · 1m rest · controlled tempo · 1 Rir intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 4 - Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Leg Foundation - Quad, Glute, Hamstring, Calf, Core

Wednesday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Resistance Band Forward Walk

2 sets x 20s-30s
Warm-upIntermediateEasy intensity
GlutesQuadricepsResistance Band
Set 1 · 20s-30s · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · controlled tempo · Easy intensity
  2. Set 220s-30s · 20s rest · controlled tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Bodyweight Bulgarian Split Squat with Chair

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity

Resistance Band Lying Two-Leg Leg Press

4 sets x 10-14 reps
MainIntermediate1 Rir intensity
QuadricepsGlutesResistance Band
Set 1 · 10-14 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Resistance Band Hip Thrusts on Knees

4 sets x 12-15 reps
MainIntermediate1 Rir intensity
GlutesResistance Band
Set 1 · 12-15 reps · 2m rest · 2-2-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 112-15 reps · 2m rest · 2-2-2 tempo · 1 Rir intensity
  2. Set 212-15 reps · 2m rest · 2-2-2 tempo · 1 Rir intensity
  3. Set 312-15 reps · 2m rest · 2-2-2 tempo · 1 Rir intensity
  4. Set 412-15 reps · 2m rest · 2-2-2 tempo · 1 Rir intensity

Supported Standing Band Single-Leg Leg Curl

4 sets x 10-14 reps
MainIntermediate1 Rir intensityPer side
HamstringsResistance Band
Set 1 · 10-14 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity · Per side
All set details4 sets
  1. Set 110-14 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity · Per side
  2. Set 210-14 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity · Per side
  3. Set 310-14 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity · Per side
  4. Set 410-14 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity · Per side

One Leg Floor Calf Raise

4 sets x 15-20 reps
MainAdvanced1 Rir intensityPer side
Calves
Set 1 · 15-20 reps · 45s rest · 2-2-2 tempo · 1 Rir intensity · Per side
All set details4 sets
  1. Set 115-20 reps · 45s rest · 2-2-2 tempo · 1 Rir intensity · Per side
  2. Set 215-20 reps · 45s rest · 2-2-2 tempo · 1 Rir intensity · Per side
  3. Set 315-20 reps · 45s rest · 2-2-2 tempo · 1 Rir intensity · Per side
  4. Set 415-20 reps · 45s rest · 2-2-2 tempo · 1 Rir intensity · Per side

Bicycle Crunch

4 sets x 30s-1m
MainIntermediate1 Rir intensity
Core
Set 1 · 30s-1m · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 130s-1m · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 230s-1m · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 330s-1m · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 430s-1m · 1m rest · controlled tempo · 1 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Standing Lunge Hip Flexor Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Week 4 - Upper Hybrid - Chest, Back, Delts, Arms, Core

Upper Hybrid - Chest, Back, Delts, Arms, Core

Thursday60mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Standing Arm Circles

2 sets x 8-12 reps
Warm-upBeginnerEasy intensity
Shoulders
Set 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 18-12 reps · 15s rest · smooth tempo · Easy intensity
  2. Set 28-12 reps · 15s rest · smooth tempo · Easy intensity

Shoulder Pass Through with Towel

2 sets x 8-10 reps
Warm-upIntermediateEasy intensity
Shoulders
Set 1 · 8-10 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 18-10 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 28-10 reps · 20s rest · controlled tempo · Easy intensity

Two-Arm Resistance Band Standing Shoulder External Rotation

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
ShouldersResistance Band
Set 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 110-12 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 210-12 reps · 20s rest · controlled tempo · Easy intensity

Chair-Seated Two-Arm Resistance Band Chest Press

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
ChestBodyweight
Set 1 · 10-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Resistance Band Seated Row

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
BackResistance Band
Set 1 · 10-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Pike Push-Up

4 sets x 10-12 reps
MainIntermediate1 Rir intensity
ShouldersTriceps
Set 1 · 10-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 2m rest · 2-0-2 tempo · 1 Rir intensity

Standing Two-Arm Resistance Band Biceps Curl

4 sets x 10-12 reps
MainBeginner1 Rir intensity
BicepsResistance Band
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity

Resistance Band Triceps Pushdown

4 sets x 10-12 reps
MainIntermediate1 Rir intensityLoad tracked
TricepsResistance Band
Set 1 · 10-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity
  4. Set 410-12 reps · 1m rest · 2-0-2 tempo · 1 Rir intensity

High Plank to Alternating Side Plank

4 sets x 8-12 reps
MainIntermediate1 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 48-12 reps · 1m rest · controlled tempo · 1 Rir intensity

Standing Corner Wall Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensity
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Side-Lying Single-Arm Chest Stretch

2 sets x 25s-35s
CooldownIntermediateEasy intensityPer side
Chest
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Supine Bent-Knee Spinal Twist Back Opener

2 sets x 25s-35s
CooldownIntermediateEasy intensity
BackCore
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity

Week 4 - Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Lower + Pull-Up Skill - Legs, Posterior Chain, Core

Friday58mHomeStrengthModerate12 exercises
Type
Strength
Intensity
Moderate

Marching On Spot

1 set x 45s-1m
Warm-upBeginnerEasy intensity
QuadricepsCalves
Set 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Bodyweight Full Squat Mobility

2 sets x 6-8 reps
Warm-upIntermediateEasy intensity
QuadricepsGlutes
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
Warm-upIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 20s rest · controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Band Single Leg Split Squat

4 sets x 10-12 reps
MainIntermediate1 Rir intensityPer sideLoad tracked
QuadricepsGlutesResistance Band
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  4. Set 410-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side

Bodyweight Paused Hands-Clasped Squat

4 sets x 10-14 reps
MainIntermediate1 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 10-14 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  2. Set 210-14 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  3. Set 310-14 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity
  4. Set 410-14 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity

Bodyweight Single-Leg Romanian Deadlift

4 sets x 10-12 reps
MainIntermediate1 Rir intensityPer side
GlutesHamstringsBodyweight
Set 1 · 10-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
All set details4 sets
  1. Set 110-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  2. Set 210-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  3. Set 310-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side
  4. Set 410-12 reps · 2m rest · 2-1-1 tempo · 1 Rir intensity · Per side

Bodyweight Standing Straight-Arm Scapular Row

4 sets x 10-14 reps
MainIntermediate1 Rir intensity
BackBodyweight
Set 1 · 10-14 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 110-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 210-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 310-14 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 410-14 reps · 1m rest · controlled tempo · 1 Rir intensity

Chin-Up Isometric Hold and Negative

5 sets x 4-5 reps
MainIntermediate1 Rir On Each Descent intensity
BackPull Up Bar
Set 1 · 4-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
All set details5 sets
  1. Set 14-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  2. Set 24-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  3. Set 34-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  4. Set 44-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity
  5. Set 54-5 reps · 2m rest · 4s hold + 6s lower tempo · 1 Rir On Each Descent intensity

Forearm Plank with Alternating Arm Reach and Leg Lift

4 sets x 8-12 reps
MainIntermediate1 Rir intensity
Core
Set 1 · 8-12 reps · 1m rest · controlled tempo · 1 Rir intensity
All set details4 sets
  1. Set 18-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  2. Set 28-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  3. Set 38-12 reps · 1m rest · controlled tempo · 1 Rir intensity
  4. Set 48-12 reps · 1m rest · controlled tempo · 1 Rir intensity

Wall-Supported Standing Quadriceps Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
Quadriceps
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

2 sets x 25s-35s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
All set details2 sets
  1. Set 125s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side
  2. Set 225s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Downward Dog

2 sets x 25s-40s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity
All set details2 sets
  1. Set 125s-40s · 15s rest · slow breathing tempo · Easy intensity
  2. Set 225s-40s · 15s rest · slow breathing tempo · Easy intensity

Exercise Progression

Repeated exercises show how the plan carries movement patterns across weeks and phases.

Marching On Spot

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

1 set x 45s-1m

WarmupQuadricepsCalvesSet 1 · 45s-1m · 15s rest · steady tempo · Easy intensity

Seated Single Leg Hamstring Stretch

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

2 sets x 25s-35s

CooldownHamstringsRingsSet 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Standing Arm Circles

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

2 sets x 8-12 reps

WarmupShouldersSet 1 · 8-12 reps · 15s rest · smooth tempo · Easy intensity

Bodyweight Full Squat Mobility

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps

WarmupQuadricepsGlutesSet 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity

Chin-Up Isometric Hold and Negative

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

4 sets x 3-4 reps -> 4 sets x 4 reps -> 5 sets x 4 reps

MainBackPull Up BarSet 1 · 3-4 reps · 2m rest · 3s hold + 5s lower tempo · Stop Before Grip Failure intensity

Downward Dog

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 25s-40s

CooldownHamstringsShouldersSet 1 · 25s-40s · 15s rest · slow breathing tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps

WarmupBackSet 1 · 6-8 reps · 20s rest · controlled tempo · Easy intensity · Per side

Resistance Band Seated Row

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

3 sets x 12-15 reps -> 4 sets x 12-15 reps -> 4 sets x 10-14 reps

MainBackResistance BandSet 1 · 12-15 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Side-Lying Single-Arm Chest Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 25s-35s

CooldownChestSet 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity · Per side

Single-Side Standing Lunge Hip Flexor Stretch

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 25s-35s

CooldownQuadricepsSet 1 · 25s-35s · 15s rest · slow breathing tempo · Easy intensity

31 additional exercises appear in this shared plan.