BUDYAI
User-shared Budy plan

Balanced Home Athletic Build

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 12 planned weeks currently include workouts in this preview.

Start with stable, repeatable home-based patterns so later blocks can build on clean movement.

Get BudyReview workouts
12Planned weeks
5Workouts / week
IntermediateDifficulty
1/3Phases ready

Updated Jul 27, 2026

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What this block is trying to do

A 12-week balanced athletic plan that rotates from foundation to strength-supportive work to repeat-effort conditioning, using five efficient weekly sessions from your home setup.

Weekly Schedule

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

Week 1

Phase 1Movement Base and Tissue PrepBaseline

foundation

Week 1 - Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Sunday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Two-Dumbbell Suitcase Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
GlutesQuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Push-Up

3 sets x 8-12 reps
MainIntermediate3 Rir intensity
ChestTriceps
Set 1 · 8-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-12 reps · 1m rest · 2-1-1 tempo · 3 Rir intensity

Two-Arm Dumbbell Bent-Over Wide Row

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
BackShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Glute Bridge Walkout

3 sets x 6-8 reps
MainIntermediate3 Rir intensity
GlutesHamstrings
Set 1 · 6-8 reps · 1m rest · slow tempo · 3 Rir intensity
All set details3 sets
  1. Set 16-8 reps · 1m rest · slow tempo · 3 Rir intensity
  2. Set 26-8 reps · 1m rest · slow tempo · 3 Rir intensity
  3. Set 36-8 reps · 1m rest · slow tempo · 3 Rir intensity

Front Plank with Twist

3 sets x 8-10 reps
MainIntermediateModerate intensity
Core
Set 1 · 8-10 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 28-10 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 38-10 reps · 45s rest · controlled tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 1 - Full Body Foundation - Squat, Press, Row

Full Body Foundation - Squat, Press, Row

Monday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Dumbbell Goblet 2 sec Hold Squat

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-2-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-2-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-2-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-2-1 tempo · 3 Rir intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity

Dumbbell Two-Arm Bent-Over Row

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 3 Rir intensity

Bodyweight Bench Hip Thrust

3 sets x 10-12 reps
MainIntermediate3 Rir intensity
Glutes
Set 1 · 10-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
All set details3 sets
  1. Set 110-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  2. Set 210-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity
  3. Set 310-12 reps · 1m rest · 2-1-2 tempo · 3 Rir intensity

Hands-and-Knees Kneeling Abdominal Draw-In

3 sets x 20s-30s
MainBeginnerEasy Moderate intensity
Core
Set 1 · 20s-30s · 45s rest · controlled breathing tempo · Easy Moderate intensity
All set details3 sets
  1. Set 120s-30s · 45s rest · controlled breathing tempo · Easy Moderate intensity
  2. Set 220s-30s · 45s rest · controlled breathing tempo · Easy Moderate intensity
  3. Set 320s-30s · 45s rest · controlled breathing tempo · Easy Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 20s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 1 - Bike Conditioning and Core Control

Bike Conditioning and Core Control

Tuesday44mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

5 sets x 3m
MainIntermediateRpe 6 intensity
Quadriceps
Set 1 · 3m · 1m rest · steady cadence tempo · Rpe 6 intensity
All set details5 sets
  1. Set 13m · 1m rest · steady cadence tempo · Rpe 6 intensity
  2. Set 23m · 1m rest · steady cadence tempo · Rpe 6 intensity
  3. Set 33m · 1m rest · steady cadence tempo · Rpe 6 intensity
  4. Set 43m · 1m rest · steady cadence tempo · Rpe 6 intensity
  5. Set 53m · 1m rest · steady cadence tempo · Rpe 6 intensity

Mountain Climber Plank

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

Bodyweight High Plank to Downward Dog

3 sets x 6-8 reps
MainIntermediateEasy Moderate intensity
CoreShouldersBodyweight
Set 1 · 6-8 reps · 30s rest · smooth tempo · Easy Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 30s rest · smooth tempo · Easy Moderate intensity
  2. Set 26-8 reps · 30s rest · smooth tempo · Easy Moderate intensity
  3. Set 36-8 reps · 30s rest · smooth tempo · Easy Moderate intensity

Bodyweight Lateral Walk

3 sets x 30s-1m
MainIntermediateModerate intensity
GlutesBodyweight
Set 1 · 30s-1m · 30s rest · steady tempo · Moderate intensity
All set details3 sets
  1. Set 130s-1m · 30s rest · steady tempo · Moderate intensity
  2. Set 230s-1m · 30s rest · steady tempo · Moderate intensity
  3. Set 330s-1m · 30s rest · steady tempo · Moderate intensity

Straight-Arm Side Plank

3 sets x 20s-25s
MainIntermediateModerate intensityPer side
Core
Set 1 · 20s-25s · 30s rest · static hold tempo · Moderate intensity · Per side
All set details3 sets
  1. Set 120s-25s · 30s rest · static hold tempo · Moderate intensity · Per side
  2. Set 220s-25s · 30s rest · static hold tempo · Moderate intensity · Per side
  3. Set 320s-25s · 30s rest · static hold tempo · Moderate intensity · Per side

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Calf Raise with Wall Support

2 sets x 12-15 reps
CooldownBeginnerEasy intensity
Calves
Set 1 · 12-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-15 reps · 15s rest · controlled tempo · Easy intensity

Week 1 - Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Thursday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and 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

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Single-Arm Dumbbell Suitcase Deadlift

3 sets x 8-10 reps
MainIntermediate3 Rir intensityPer sideLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 3 Rir intensity · Per side

Bodyweight Bulgarian Split Squat with Chair

3 sets x 8-10 reps
MainIntermediate3 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 1m rest · 3-1-1 tempo · 3 Rir intensity

Flat Bench Seated Dumbbell Shoulder Press

3 sets x 8-10 reps
MainIntermediate3 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 3 Rir intensity

Chin-Up Isometric Hold and Negative

3 sets x 4-5 reps
MainIntermediate3 Rir intensity
BackPull Up Bar
Set 1 · 4-5 reps · 2m rest · 1-2-5 tempo · 3 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · 1-2-5 tempo · 3 Rir intensity
  2. Set 24-5 reps · 2m rest · 1-2-5 tempo · 3 Rir intensity
  3. Set 34-5 reps · 2m rest · 1-2-5 tempo · 3 Rir intensity

Lying Leg Raise on Flat Bench

3 sets x 8-10 reps
MainIntermediateModerate intensity
CoreBench
Set 1 · 8-10 reps · 45s rest · 2-1-2 tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 45s rest · 2-1-2 tempo · Moderate intensity
  2. Set 28-10 reps · 45s rest · 2-1-2 tempo · Moderate intensity
  3. Set 38-10 reps · 45s rest · 2-1-2 tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 1 - Bike Conditioning, Mobility, and Trunk Endurance

Bike Conditioning, Mobility, and Trunk Endurance

Friday43mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

6 sets x 2m-3m
MainIntermediateRpe 6 intensity
Quadriceps
Set 1 · 2m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
All set details6 sets
  1. Set 12m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
  2. Set 22m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
  3. Set 32m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
  4. Set 42m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
  5. Set 52m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity
  6. Set 62m-3m · 45s rest · steady cadence tempo · Rpe 6 intensity

Crab Walk

3 sets x 20s-30s
MainIntermediateModerate intensity
Full Body
Set 1 · 20s-30s · 30s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 120s-30s · 30s rest · controlled tempo · Moderate intensity
  2. Set 220s-30s · 30s rest · controlled tempo · Moderate intensity
  3. Set 320s-30s · 30s rest · controlled tempo · Moderate intensity

Bodyweight Hollow Body Hover

3 sets x 15s-20s
MainIntermediateModerate intensity
Core
Set 1 · 15s-20s · 45s rest · static hold tempo · Moderate intensity
All set details3 sets
  1. Set 115s-20s · 45s rest · static hold tempo · Moderate intensity
  2. Set 215s-20s · 45s rest · static hold tempo · Moderate intensity
  3. Set 315s-20s · 45s rest · static hold tempo · Moderate intensity

Quadruped Single-Arm Thoracic Rotation

3 sets x 6-8 reps
MainIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
All set details3 sets
  1. Set 16-8 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
  3. Set 36-8 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side

Forearm-to-High Up and Down Dynamic Plank

3 sets x 6-8 reps
MainIntermediateModerate intensity
Core
Set 1 · 6-8 reps · 30s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 16-8 reps · 30s rest · controlled tempo · Moderate intensity
  2. Set 26-8 reps · 30s rest · controlled tempo · Moderate intensity
  3. Set 36-8 reps · 30s rest · controlled tempo · Moderate intensity

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · smooth tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 2

Phase 1Movement Base and Tissue PrepVolume

foundation

Week 2 - Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Sunday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Two-Dumbbell Suitcase Squat

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

Push-Up

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

Two-Arm Dumbbell Bent-Over Wide Row

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

Glute Bridge Walkout

3 sets x 8-10 reps
MainIntermediate2 3 Rir intensity
GlutesHamstrings
Set 1 · 8-10 reps · 1m rest · slow tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · slow tempo · 2 3 Rir intensity
  2. Set 28-10 reps · 1m rest · slow tempo · 2 3 Rir intensity
  3. Set 38-10 reps · 1m rest · slow tempo · 2 3 Rir intensity

Front Plank with Twist

3 sets x 10-12 reps
MainIntermediateModerate intensity
Core
Set 1 · 10-12 reps · 45s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · controlled tempo · Moderate intensity
  2. Set 210-12 reps · 45s rest · controlled tempo · Moderate intensity
  3. Set 310-12 reps · 45s rest · controlled tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 2 - Full Body Foundation - Squat, Press, Row

Full Body Foundation - Squat, Press, Row

Monday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Dumbbell Goblet 2 sec Hold Squat

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

Dumbbell Bench Press

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

Dumbbell Two-Arm Bent-Over Row

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

Bodyweight Bench Hip Thrust

3 sets x 12-14 reps
MainIntermediate2 3 Rir intensity
Glutes
Set 1 · 12-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 112-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  2. Set 212-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity
  3. Set 312-14 reps · 1m rest · 2-1-2 tempo · 2 3 Rir intensity

Hands-and-Knees Kneeling Abdominal Draw-In

3 sets x 25s-35s
MainBeginnerModerate intensity
Core
Set 1 · 25s-35s · 45s rest · controlled breathing tempo · Moderate intensity
All set details3 sets
  1. Set 125s-35s · 45s rest · controlled breathing tempo · Moderate intensity
  2. Set 225s-35s · 45s rest · controlled breathing tempo · Moderate intensity
  3. Set 325s-35s · 45s rest · controlled breathing tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 20s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 2 - Bike Conditioning and Core Control

Bike Conditioning and Core Control

Tuesday44mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

6 sets x 3m
MainIntermediateRpe 6 intensity
Quadriceps
Set 1 · 3m · 1m rest · steady cadence tempo · Rpe 6 intensity
All set details6 sets
  1. Set 13m · 1m rest · steady cadence tempo · Rpe 6 intensity
  2. Set 23m · 1m rest · steady cadence tempo · Rpe 6 intensity
  3. Set 33m · 1m rest · steady cadence tempo · Rpe 6 intensity
  4. Set 43m · 1m rest · steady cadence tempo · Rpe 6 intensity
  5. Set 53m · 1m rest · steady cadence tempo · Rpe 6 intensity
  6. Set 63m · 1m rest · steady cadence tempo · Rpe 6 intensity

Mountain Climber Plank

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

Bodyweight High Plank to Downward Dog

3 sets x 8-10 reps
MainIntermediateEasy Moderate intensity
CoreShouldersBodyweight
Set 1 · 8-10 reps · 30s rest · smooth tempo · Easy Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 30s rest · smooth tempo · Easy Moderate intensity
  2. Set 28-10 reps · 30s rest · smooth tempo · Easy Moderate intensity
  3. Set 38-10 reps · 30s rest · smooth tempo · Easy Moderate intensity

Bodyweight Lateral Walk

3 sets x 30s-1m
MainIntermediateModerate intensity
GlutesBodyweight
Set 1 · 30s-1m · 30s rest · steady tempo · Moderate intensity
All set details3 sets
  1. Set 130s-1m · 30s rest · steady tempo · Moderate intensity
  2. Set 230s-1m · 30s rest · steady tempo · Moderate intensity
  3. Set 330s-1m · 30s rest · steady tempo · Moderate intensity

Straight-Arm Side Plank

3 sets x 25s-30s
MainIntermediateModerate intensityPer side
Core
Set 1 · 25s-30s · 30s rest · static hold tempo · Moderate intensity · Per side
All set details3 sets
  1. Set 125s-30s · 30s rest · static hold tempo · Moderate intensity · Per side
  2. Set 225s-30s · 30s rest · static hold tempo · Moderate intensity · Per side
  3. Set 325s-30s · 30s rest · static hold tempo · Moderate intensity · Per side

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Calf Raise with Wall Support

2 sets x 12-15 reps
CooldownBeginnerEasy intensity
Calves
Set 1 · 12-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-15 reps · 15s rest · controlled tempo · Easy intensity

Week 2 - Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Thursday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and 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

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Single-Arm Dumbbell Suitcase Deadlift

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

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

Flat Bench Seated Dumbbell Shoulder Press

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

Chin-Up Isometric Hold and Negative

3 sets x 5-6 reps
MainIntermediate2 3 Rir intensity
BackPull Up Bar
Set 1 · 5-6 reps · 2m rest · 1-2-5 tempo · 2 3 Rir intensity
All set details3 sets
  1. Set 15-6 reps · 2m rest · 1-2-5 tempo · 2 3 Rir intensity
  2. Set 25-6 reps · 2m rest · 1-2-5 tempo · 2 3 Rir intensity
  3. Set 35-6 reps · 2m rest · 1-2-5 tempo · 2 3 Rir intensity

Lying Leg Raise on Flat Bench

3 sets x 10-12 reps
MainIntermediateModerate intensity
CoreBench
Set 1 · 10-12 reps · 45s rest · 2-1-2 tempo · Moderate intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · 2-1-2 tempo · Moderate intensity
  2. Set 210-12 reps · 45s rest · 2-1-2 tempo · Moderate intensity
  3. Set 310-12 reps · 45s rest · 2-1-2 tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 2 - Bike Conditioning, Mobility, and Trunk Endurance

Bike Conditioning, Mobility, and Trunk Endurance

Friday43mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

7 sets x 2m-3m
MainIntermediateRpe 6 7 intensity
Quadriceps
Set 1 · 2m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
All set details7 sets
  1. Set 12m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  2. Set 22m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  3. Set 32m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  4. Set 42m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  5. Set 52m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  6. Set 62m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity
  7. Set 72m-3m · 45s rest · steady cadence tempo · Rpe 6 7 intensity

Crab Walk

3 sets x 25s-35s
MainIntermediateModerate intensity
Full Body
Set 1 · 25s-35s · 30s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 125s-35s · 30s rest · controlled tempo · Moderate intensity
  2. Set 225s-35s · 30s rest · controlled tempo · Moderate intensity
  3. Set 325s-35s · 30s rest · controlled tempo · Moderate intensity

Bodyweight Hollow Body Hover

3 sets x 20s-25s
MainIntermediateModerate intensity
Core
Set 1 · 20s-25s · 45s rest · static hold tempo · Moderate intensity
All set details3 sets
  1. Set 120s-25s · 45s rest · static hold tempo · Moderate intensity
  2. Set 220s-25s · 45s rest · static hold tempo · Moderate intensity
  3. Set 320s-25s · 45s rest · static hold tempo · Moderate intensity

Quadruped Single-Arm Thoracic Rotation

3 sets x 8-10 reps
MainIntermediateEasy intensityPer side
Back
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side
  3. Set 38-10 reps · 20s rest · slow and controlled tempo · Easy intensity · Per side

Forearm-to-High Up and Down Dynamic Plank

3 sets x 8-10 reps
MainIntermediateModerate intensity
Core
Set 1 · 8-10 reps · 30s rest · controlled tempo · Moderate intensity
All set details3 sets
  1. Set 18-10 reps · 30s rest · controlled tempo · Moderate intensity
  2. Set 28-10 reps · 30s rest · controlled tempo · Moderate intensity
  3. Set 38-10 reps · 30s rest · controlled tempo · Moderate intensity

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · smooth tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 3

Phase 1Movement Base and Tissue PrepIntensity

foundation

Week 3 - Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Sunday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Two-Dumbbell Suitcase Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
GlutesQuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Push-Up

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

Two-Arm Dumbbell Bent-Over Wide Row

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
BackShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Glute Bridge Walkout

3 sets x 8-10 reps
MainIntermediate2 Rir intensity
GlutesHamstrings
Set 1 · 8-10 reps · 1m rest · slow tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 1m rest · slow tempo · 2 Rir intensity
  2. Set 28-10 reps · 1m rest · slow tempo · 2 Rir intensity
  3. Set 38-10 reps · 1m rest · slow tempo · 2 Rir intensity

Front Plank with Twist

3 sets x 10-14 reps
MainIntermediateModerate Hard intensity
Core
Set 1 · 10-14 reps · 45s rest · controlled tempo · Moderate Hard intensity
All set details3 sets
  1. Set 110-14 reps · 45s rest · controlled tempo · Moderate Hard intensity
  2. Set 210-14 reps · 45s rest · controlled tempo · Moderate Hard intensity
  3. Set 310-14 reps · 45s rest · controlled tempo · Moderate Hard intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 3 - Full Body Foundation - Squat, Press, Row

Full Body Foundation - Squat, Press, Row

Monday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Dumbbell Goblet 2 sec Hold Squat

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-2-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-2-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-2-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-2-1 tempo · 2 Rir intensity

Dumbbell Bench Press

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Dumbbell Two-Arm Bent-Over Row

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-2 tempo · 2 Rir intensity

Bodyweight Bench Hip Thrust

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

Hands-and-Knees Kneeling Abdominal Draw-In

3 sets x 30s-40s
MainBeginnerModerate intensity
Core
Set 1 · 30s-40s · 45s rest · controlled breathing tempo · Moderate intensity
All set details3 sets
  1. Set 130s-40s · 45s rest · controlled breathing tempo · Moderate intensity
  2. Set 230s-40s · 45s rest · controlled breathing tempo · Moderate intensity
  3. Set 330s-40s · 45s rest · controlled breathing tempo · Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 20s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 3 - Bike Conditioning and Core Control

Bike Conditioning and Core Control

Tuesday44mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

5 sets x 3m-4m
MainIntermediateRpe 7 intensity
Quadriceps
Set 1 · 3m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity
All set details5 sets
  1. Set 13m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity
  2. Set 23m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity
  3. Set 33m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity
  4. Set 43m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity
  5. Set 53m-4m · 1m rest · steady to strong cadence tempo · Rpe 7 intensity

Mountain Climber Plank

3 sets x 8-12 reps
MainIntermediateModerate Hard intensity
Core
Set 1 · 8-12 reps · 45s rest · steady tempo · Moderate Hard intensity
All set details3 sets
  1. Set 18-12 reps · 45s rest · steady tempo · Moderate Hard intensity
  2. Set 28-12 reps · 45s rest · steady tempo · Moderate Hard intensity
  3. Set 38-12 reps · 45s rest · steady tempo · Moderate Hard intensity

Bodyweight High Plank to Downward Dog

3 sets x 10-12 reps
MainIntermediateModerate intensity
CoreShouldersBodyweight
Set 1 · 10-12 reps · 30s rest · smooth tempo · Moderate intensity
All set details3 sets
  1. Set 110-12 reps · 30s rest · smooth tempo · Moderate intensity
  2. Set 210-12 reps · 30s rest · smooth tempo · Moderate intensity
  3. Set 310-12 reps · 30s rest · smooth tempo · Moderate intensity

Bodyweight Lateral Walk

3 sets x 30s-1m
MainIntermediateModerate Hard intensity
GlutesBodyweight
Set 1 · 30s-1m · 30s rest · steady tempo · Moderate Hard intensity
All set details3 sets
  1. Set 130s-1m · 30s rest · steady tempo · Moderate Hard intensity
  2. Set 230s-1m · 30s rest · steady tempo · Moderate Hard intensity
  3. Set 330s-1m · 30s rest · steady tempo · Moderate Hard intensity

Straight-Arm Side Plank

3 sets x 30s-35s
MainIntermediateModerate Hard intensityPer side
Core
Set 1 · 30s-35s · 30s rest · static hold tempo · Moderate Hard intensity · Per side
All set details3 sets
  1. Set 130s-35s · 30s rest · static hold tempo · Moderate Hard intensity · Per side
  2. Set 230s-35s · 30s rest · static hold tempo · Moderate Hard intensity · Per side
  3. Set 330s-35s · 30s rest · static hold tempo · Moderate Hard intensity · Per side

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Calf Raise with Wall Support

2 sets x 12-15 reps
CooldownBeginnerEasy intensity
Calves
Set 1 · 12-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-15 reps · 15s rest · controlled tempo · Easy intensity

Week 3 - Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Thursday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and 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

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Single-Arm Dumbbell Suitcase Deadlift

3 sets x 8-10 reps
MainIntermediate2 Rir intensityPer sideLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity · Per side

Bodyweight Bulgarian Split Squat with Chair

3 sets x 8-10 reps
MainIntermediate2 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 3-1-1 tempo · 2 Rir intensity

Flat Bench Seated Dumbbell Shoulder Press

3 sets x 8-10 reps
MainIntermediate2 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
All set details3 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity
  3. Set 38-10 reps · 2m rest · 2-1-1 tempo · 2 Rir intensity

Chin-Up Isometric Hold and Negative

3 sets x 4-5 reps
MainIntermediate2 Rir intensity
BackPull Up Bar
Set 1 · 4-5 reps · 2m rest · 1-3-5 tempo · 2 Rir intensity
All set details3 sets
  1. Set 14-5 reps · 2m rest · 1-3-5 tempo · 2 Rir intensity
  2. Set 24-5 reps · 2m rest · 1-3-5 tempo · 2 Rir intensity
  3. Set 34-5 reps · 2m rest · 1-3-5 tempo · 2 Rir intensity

Lying Leg Raise on Flat Bench

3 sets x 10-12 reps
MainIntermediateModerate Hard intensity
CoreBench
Set 1 · 10-12 reps · 45s rest · 2-1-2 tempo · Moderate Hard intensity
All set details3 sets
  1. Set 110-12 reps · 45s rest · 2-1-2 tempo · Moderate Hard intensity
  2. Set 210-12 reps · 45s rest · 2-1-2 tempo · Moderate Hard intensity
  3. Set 310-12 reps · 45s rest · 2-1-2 tempo · Moderate Hard intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 3 - Bike Conditioning, Mobility, and Trunk Endurance

Bike Conditioning, Mobility, and Trunk Endurance

Friday43mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

6 sets x 3m
MainIntermediateRpe 7 intensity
Quadriceps
Set 1 · 3m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
All set details6 sets
  1. Set 13m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
  2. Set 23m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
  3. Set 33m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
  4. Set 43m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
  5. Set 53m · 45s rest · strong steady cadence tempo · Rpe 7 intensity
  6. Set 63m · 45s rest · strong steady cadence tempo · Rpe 7 intensity

Crab Walk

3 sets x 30s-40s
MainIntermediateModerate Hard intensity
Full Body
Set 1 · 30s-40s · 30s rest · controlled tempo · Moderate Hard intensity
All set details3 sets
  1. Set 130s-40s · 30s rest · controlled tempo · Moderate Hard intensity
  2. Set 230s-40s · 30s rest · controlled tempo · Moderate Hard intensity
  3. Set 330s-40s · 30s rest · controlled tempo · Moderate Hard intensity

Bodyweight Hollow Body Hover

3 sets x 25s-30s
MainIntermediateModerate Hard intensity
Core
Set 1 · 25s-30s · 45s rest · static hold tempo · Moderate Hard intensity
All set details3 sets
  1. Set 125s-30s · 45s rest · static hold tempo · Moderate Hard intensity
  2. Set 225s-30s · 45s rest · static hold tempo · Moderate Hard intensity
  3. Set 325s-30s · 45s rest · static hold tempo · Moderate Hard intensity

Quadruped Single-Arm Thoracic Rotation

3 sets x 8-10 reps
MainIntermediateEasy Moderate intensityPer side
Back
Set 1 · 8-10 reps · 20s rest · slow and controlled tempo · Easy Moderate intensity · Per side
All set details3 sets
  1. Set 18-10 reps · 20s rest · slow and controlled tempo · Easy Moderate intensity · Per side
  2. Set 28-10 reps · 20s rest · slow and controlled tempo · Easy Moderate intensity · Per side
  3. Set 38-10 reps · 20s rest · slow and controlled tempo · Easy Moderate intensity · Per side

Forearm-to-High Up and Down Dynamic Plank

3 sets x 10-12 reps
MainIntermediateModerate Hard intensity
Core
Set 1 · 10-12 reps · 30s rest · controlled tempo · Moderate Hard intensity
All set details3 sets
  1. Set 110-12 reps · 30s rest · controlled tempo · Moderate Hard intensity
  2. Set 210-12 reps · 30s rest · controlled tempo · Moderate Hard intensity
  3. Set 310-12 reps · 30s rest · controlled tempo · Moderate Hard intensity

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · smooth tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 4

Phase 1Movement Base and Tissue PrepDeload

foundation

Week 4 - Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Full Body Foundation - Squat, Push, Upper Back, Posterior Chain, Core

Sunday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Two-Dumbbell Suitcase Squat

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
GlutesQuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity

Push-Up

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
ChestTriceps
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity

Two-Arm Dumbbell Bent-Over Wide Row

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
BackShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Glute Bridge Walkout

2 sets x 6-8 reps
MainIntermediate4 Rir intensity
GlutesHamstrings
Set 1 · 6-8 reps · 1m rest · slow tempo · 4 Rir intensity
All set details2 sets
  1. Set 16-8 reps · 1m rest · slow tempo · 4 Rir intensity
  2. Set 26-8 reps · 1m rest · slow tempo · 4 Rir intensity

Front Plank with Twist

2 sets x 8-10 reps
MainIntermediateEasy Moderate intensity
Core
Set 1 · 8-10 reps · 1m rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · controlled tempo · Easy Moderate intensity
  2. Set 28-10 reps · 1m rest · controlled tempo · Easy Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 4 - Full Body Foundation - Squat, Press, Row

Full Body Foundation - Squat, Press, Row

Monday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Dumbbell Goblet 2 sec Hold Squat

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
QuadricepsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-2-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-2-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-2-1 tempo · 4 Rir intensity

Dumbbell Bench Press

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
ChestDumbbellBench
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity

Dumbbell Two-Arm Bent-Over Row

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
BackDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Bodyweight Bench Hip Thrust

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
Glutes
Set 1 · 8-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-2 tempo · 4 Rir intensity

Hands-and-Knees Kneeling Abdominal Draw-In

2 sets x 20s-25s
MainBeginnerEasy intensity
Core
Set 1 · 20s-25s · 1m rest · controlled breathing tempo · Easy intensity
All set details2 sets
  1. Set 120s-25s · 1m rest · controlled breathing tempo · Easy intensity
  2. Set 220s-25s · 1m rest · controlled breathing tempo · Easy intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 20s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 20s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 20s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 4 - Bike Conditioning and Core Control

Bike Conditioning and Core Control

Tuesday44mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

4 sets x 3m
MainIntermediateRpe 5 intensity
Quadriceps
Set 1 · 3m · 1m rest · steady cadence tempo · Rpe 5 intensity
All set details4 sets
  1. Set 13m · 1m rest · steady cadence tempo · Rpe 5 intensity
  2. Set 23m · 1m rest · steady cadence tempo · Rpe 5 intensity
  3. Set 33m · 1m rest · steady cadence tempo · Rpe 5 intensity
  4. Set 43m · 1m rest · steady cadence tempo · Rpe 5 intensity

Mountain Climber Plank

2 sets x 8-12 reps
MainIntermediateEasy Moderate intensity
Core
Set 1 · 8-12 reps · 1m rest · steady tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-12 reps · 1m rest · steady tempo · Easy Moderate intensity
  2. Set 28-12 reps · 1m rest · steady tempo · Easy Moderate intensity

Bodyweight High Plank to Downward Dog

2 sets x 6-8 reps
MainIntermediateEasy intensity
CoreShouldersBodyweight
Set 1 · 6-8 reps · 45s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 16-8 reps · 45s rest · smooth tempo · Easy intensity
  2. Set 26-8 reps · 45s rest · smooth tempo · Easy intensity

Bodyweight Lateral Walk

2 sets x 30s-1m
MainIntermediateEasy Moderate intensity
GlutesBodyweight
Set 1 · 30s-1m · 45s rest · steady tempo · Easy Moderate intensity
All set details2 sets
  1. Set 130s-1m · 45s rest · steady tempo · Easy Moderate intensity
  2. Set 230s-1m · 45s rest · steady tempo · Easy Moderate intensity

Straight-Arm Side Plank

2 sets x 20s-25s
MainIntermediateEasy Moderate intensityPer side
Core
Set 1 · 20s-25s · 45s rest · static hold tempo · Easy Moderate intensity · Per side
All set details2 sets
  1. Set 120s-25s · 45s rest · static hold tempo · Easy Moderate intensity · Per side
  2. Set 220s-25s · 45s rest · static hold tempo · Easy Moderate intensity · Per side

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · slow and smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · slow and smooth tempo · Easy intensity

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Calf Raise with Wall Support

2 sets x 12-15 reps
CooldownBeginnerEasy intensity
Calves
Set 1 · 12-15 reps · 15s rest · controlled tempo · Easy intensity
All set details2 sets
  1. Set 112-15 reps · 15s rest · controlled tempo · Easy intensity
  2. Set 212-15 reps · 15s rest · controlled tempo · Easy intensity

Week 4 - Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Full Body Foundation - Hinge, Single-Leg, Vertical Push/Pull

Thursday45mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Quadruped Cat Stretch

1 set x 30s-1m
Warm-upBeginnerEasy intensity
Back
Set 1 · 30s-1m · 15s rest · slow and 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

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

2 sets x 10-12 reps
Warm-upBeginnerEasy intensity
Shoulders
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

Single-Arm Dumbbell Suitcase Deadlift

2 sets x 8-10 reps
MainIntermediate4 Rir intensityPer sideLoad tracked
GlutesHamstringsDumbbell
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity · Per side

Bodyweight Bulgarian Split Squat with Chair

2 sets x 8-10 reps
MainIntermediate4 Rir intensity
QuadricepsGlutesBodyweight
Set 1 · 8-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 3-1-1 tempo · 4 Rir intensity

Flat Bench Seated Dumbbell Shoulder Press

2 sets x 8-10 reps
MainIntermediate4 Rir intensityLoad tracked
ShouldersDumbbell
Set 1 · 8-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
All set details2 sets
  1. Set 18-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity
  2. Set 28-10 reps · 2m rest · 2-1-1 tempo · 4 Rir intensity

Chin-Up Isometric Hold and Negative

2 sets x 3-4 reps
MainIntermediate4 Rir intensity
BackPull Up Bar
Set 1 · 3-4 reps · 2m rest · 1-2-4 tempo · 4 Rir intensity
All set details2 sets
  1. Set 13-4 reps · 2m rest · 1-2-4 tempo · 4 Rir intensity
  2. Set 23-4 reps · 2m rest · 1-2-4 tempo · 4 Rir intensity

Lying Leg Raise on Flat Bench

2 sets x 8-10 reps
MainIntermediateEasy Moderate intensity
CoreBench
Set 1 · 8-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate intensity
All set details2 sets
  1. Set 18-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate intensity
  2. Set 28-10 reps · 1m rest · 2-1-2 tempo · Easy Moderate intensity

Downward Dog

2 sets x 20s-30s
CooldownIntermediateEasy intensity
HamstringsShoulders
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Week 4 - Bike Conditioning, Mobility, and Trunk Endurance

Bike Conditioning, Mobility, and Trunk Endurance

Friday43mHomeStrengthModerate11 exercises
Type
Strength
Intensity
Moderate

Standing Supported Single-Leg Forward-Backward Leg Swing

2 sets x 8-10 reps
Warm-upBeginnerEasy intensityPer side
GlutesHamstrings
Set 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
All set details2 sets
  1. Set 18-10 reps · 15s rest · smooth tempo · Easy intensity · Per side
  2. Set 28-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Riding Outdoor Bicycle

4 sets x 2m-3m
MainIntermediateRpe 5 intensity
Quadriceps
Set 1 · 2m-3m · 1m rest · steady cadence tempo · Rpe 5 intensity
All set details4 sets
  1. Set 12m-3m · 1m rest · steady cadence tempo · Rpe 5 intensity
  2. Set 22m-3m · 1m rest · steady cadence tempo · Rpe 5 intensity
  3. Set 32m-3m · 1m rest · steady cadence tempo · Rpe 5 intensity
  4. Set 42m-3m · 1m rest · steady cadence tempo · Rpe 5 intensity

Crab Walk

2 sets x 20s-25s
MainIntermediateEasy Moderate intensity
Full Body
Set 1 · 20s-25s · 45s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 120s-25s · 45s rest · controlled tempo · Easy Moderate intensity
  2. Set 220s-25s · 45s rest · controlled tempo · Easy Moderate intensity

Bodyweight Hollow Body Hover

2 sets x 15s-20s
MainIntermediateEasy Moderate intensity
Core
Set 1 · 15s-20s · 1m rest · static hold tempo · Easy Moderate intensity
All set details2 sets
  1. Set 115s-20s · 1m rest · static hold tempo · Easy Moderate intensity
  2. Set 215s-20s · 1m rest · static hold tempo · Easy Moderate intensity

Quadruped Single-Arm Thoracic Rotation

2 sets x 6-8 reps
MainIntermediateEasy intensityPer side
Back
Set 1 · 6-8 reps · 30s rest · slow and controlled tempo · Easy intensity · Per side
All set details2 sets
  1. Set 16-8 reps · 30s rest · slow and controlled tempo · Easy intensity · Per side
  2. Set 26-8 reps · 30s rest · slow and controlled tempo · Easy intensity · Per side

Forearm-to-High Up and Down Dynamic Plank

2 sets x 6-8 reps
MainIntermediateEasy Moderate intensity
Core
Set 1 · 6-8 reps · 45s rest · controlled tempo · Easy Moderate intensity
All set details2 sets
  1. Set 16-8 reps · 45s rest · controlled tempo · Easy Moderate intensity
  2. Set 26-8 reps · 45s rest · controlled tempo · Easy Moderate intensity

Cobra to Child Pose

2 sets x 30s-1m
CooldownIntermediateEasy intensity
BackCore
Set 1 · 30s-1m · 15s rest · smooth tempo · Easy intensity
All set details2 sets
  1. Set 130s-1m · 15s rest · smooth tempo · Easy intensity
  2. Set 230s-1m · 15s rest · smooth tempo · Easy intensity

Seated Single Leg Hamstring Stretch

2 sets x 20s-30s
CooldownBeginnerEasy intensityPer side
HamstringsRings
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Supine Single-Side Figure-Four Glute Stretch

2 sets x 20s-30s
CooldownIntermediateEasy intensityPer side
Glutes
Set 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
All set details2 sets
  1. Set 120s-30s · 15s rest · steady hold tempo · Easy intensity · Per side
  2. Set 220s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Exercise Progression

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

Supine Single-Side Figure-Four Glute Stretch

20 appearances - Weeks 1-4

20
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownGlutesSet 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Seated Single Leg Hamstring Stretch

16 appearances - Weeks 1-4

16
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownHamstringsRingsSet 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity · Per side

Standing Supported Single-Leg Forward-Backward Leg Swing

16 appearances - Weeks 1-4

16
Phase 1Weeks 1-4

2 sets x 8-10 reps

WarmupGlutesHamstringsCoreSet 1 · 8-10 reps · 15s rest · smooth tempo · Easy intensity · Per side

Downward Dog

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

2 sets x 20s-30s

CooldownHamstringsShouldersSet 1 · 20s-30s · 15s rest · steady hold tempo · Easy intensity

Quadruped Cat Stretch

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

1 set x 30s-1m

WarmupBackSet 1 · 30s-1m · 15s rest · slow and controlled tempo · Easy intensity

Seated Double-Arm Rotator Cuff External Rotation Warm-Up

12 appearances - Weeks 1-4

12
Phase 1Weeks 1-4

2 sets x 10-12 reps

WarmupShouldersSet 1 · 10-12 reps · 20s rest · controlled tempo · Easy intensity

Cobra to Child Pose

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 30s-1m

CooldownBackCoreSet 1 · 30s-1m · 15s rest · slow and smooth tempo · Easy intensity

Quadruped Single-Arm Thoracic Rotation

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

2 sets x 6-8 reps -> 3 sets x 6-8 reps -> 3 sets x 8-10 reps

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

Riding Outdoor Bicycle

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

5 sets x 3m -> 6 sets x 2m-3m -> 6 sets x 3m

MainQuadricepsSet 1 · 3m · 1m rest · steady cadence tempo · Rpe 6 intensity

Standing Simultaneous Arm Circles

8 appearances - Weeks 1-4

8
Phase 1Weeks 1-4

1 set x 12-16 reps

WarmupShouldersSet 1 · 12-16 reps · 15s rest · smooth tempo · Easy intensity

25 additional exercises appear in this shared plan.