THIS CAN BE FOLLOWED FOR 8-24 WEEKS
DAY 1
A. Pushup: 3×12 – Rest 0-90s
B. Reverse Pushup: 3×8 – Rest 0-90s
C. Pike Pushup: 4×12 – Rest 0-90s
D. Superman Lat Pulldown: 4×15 – Rest 0-90s
E. Reverse Snow Angel: 3×12 – Rest 0-90s
F. Subscapular Pushup: 3×12 – Rest 0-90s
G. Cooldown- Stretch!
DAY 2
A. Bodyweight Hip Thrust: 3×15 – Rest 0-90s
B. Bodyweight Good Mornings: 4×15
C. Bodyweight Hamstring Walkouts: 4×15 ea – Rest 0-90s
D. Glute Bridge: 3×30
E. Single Leg Glute Bridge: 3×15 ea – Rest 0-90s
F. Lying Leg Raise: 3×15 ea – Rest 0-90s
G. Cooldown– Stretch!
DAY 3
A. Reverse Pushup: 4×10 – Rest 0-90s
B. Superman Lat Pulldown: 3×15 – Rest 0-90s
C. Up/Downs: 3 x 30 sec – 15 sec leading ea side – Rest 0-90s
D. Birddog: 3×15 – alternating, 15 ea
E. Pushup: 4xAMRAP – Rest 90s
F. Bodyweight Shoulder Press: 3×10, 10, AMRAP
G. Cooldown– Stretch!
DAY 4
A. Bodyweight Squats: 3×15 – Rest 0-90s
B. Sumo Squat (stand on ground vs two stools): 3×15 – Rest 0-90s
C. Jump Squat: 3×10
D. Alternating Jump Lunges: 3×15 ea – Rest 0-90s
E. Lateral Lunge (no weight or use db): 3×15 ea – Rest 0-90s
F. Bodyweight Hamstring Walkouts (use towel for wooden floor or something smooth for carpet): 2×30 – Rest 0-90s
G. Cooldown– Stretch!