One-Arm Push Up Targe -10x20 (15s) Incline Push Ups Kneeling Push Ups Regular Push Ups Deep

Push Ups Decline Push Ups Divebombers Diamond Push Ups Decline Diamonds Decline Spidermans Incline Shifting PU Incline Lever PU Regular Shifting PU Regular Lever PU Decline Shifting PU Decline Lever PU Incline 1-Arm PU Kneeling 1-Arm PU 1/2 One-Arm PU 1-Arm Push Ups 1/2 Decline 1-Arm PU Decline 1-Arm PU 1-Arm Divebombers

One-Arm Chins Target Reps 10x20 (15s) Jackknife Pull Ups Wide Jackknife Pull Ups Chin Ups Commando Pull Ups Regular Grip Pull Ups Sternum Pull Ups Wide Grip Pull Ups Narrow Grip Pull Ups Mixed Grip Pull Ups Shifting Pull Ups Uneven Towel Pull Ups Lever Towel Pull Ups Rocky Chin Ups One-Arm Chin Ups One-Arm Pull Ups

Pistol Squats Target Reps 10x20 (15s) Jackknife Squats Sumo Squats Wall Squats (10x90s) Close Squats Hack Squats Sissy Squats Jumping Squats Burning 4 (90s hold ) Stationary Lunges SeeSaw Squats Shifting Squats Bulgarian Split Squats Jumping Lunges 1-Leg Wall Squats (10x90s) 1-Leg Box Squats 1/2 One-Leg Squats

Hanging V-Ups Target Reps 10x30 (15s) Knee Tucks Flutter Kicks Leg Scissors Leg Raises Jiu-Jitsu Sit Ups Combination Crunch V-Ups Bicycle Crunch Leg Circles Hanging Raises Hanging Ups Hanging raises Hanging Raises Hanging Raises Hanging Knee Bent Leg 1/4 leg 1/2 leg Leg V-Ups

Wrestler's Bridge Target Reps - 10x30 (15s) 12lb weighted nods (100) 24lb weighted nods (100) Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) PROGRESS TO :Prelim Wrestler's Bridge (20) Prelim Front Bridge (20) Full Wrestler's Bridge (20) Full Front Bridge (20) Full Wrestler's Bridge (20) Full Front Bridge (20)

Calves Workout Target Reps 10x50 (15s) Double Calf Raise (Floor/Bent) Double Calf Raise (Floor/Str8) Single Calf Raise (Floor/Bent) Single Calf Raise (Floor/Str8) Double Calf Raise (Step/Bent) Double Calf Raise (Step Str8) Single Calf Raise (Step/Bent) Single Calf Raise (Step/Str8)

Air Squats Target Reps 10x25 (15s) Quarter Squats Full Air Squats

Hanging Wipers

Full Standing Bridge Target Reps 10x30 (15s) Short Bridges Straight Bridges Angled Bridges Head Bridges

3/4 One-Leg Squats Assisted 1-Leg Squats Full Pistol Squats Jumping Alt. Pistols Deep Pike PushUp Target Reps 10x20 (15s) Regular Pike Push Ups Feet Elevated Pikes Regular Deep Pikes b/w push up handles Elevated Deep Pikes b/w push up handles

1- Leg Inverted Row Target Reps - 10x20 (15s) Bent Leg Inverted Rows Straight Leg Inverted Rows 1-Leg Bent Inverted Rows 1-Leg Straight Inverted Row

Wrist Rollers Target Reps 10x20 (15s) 12 lb 20 reps 24 lb 20 reps

PROGRESSIONS 10x Max Reps (60s) 10x Max Reps (55s) 10x Max Reps (50s) 10x Max Reps (45s) 10x Max Reps (40s) 10x Max Reps (35s) 10x Max Reps (30s) 10x Max Reps (25s) 10x Max Reps (20s) 10x Max Reps (15s)

Weighted Chair Dip Half Bridges Target Reps 10x20 (15s) Bent Leg Chair Dips Straight Leg Chair Dips 1-Leg Bent Chair Dips 1-Leg Straight Chair Dips Weighted Bent Leg Dips Weighted Straight Leg Dips Weighted 1-Leg Bent Dips Weighted 1-Leg Straight Dip

Db Shoulder Workout Target Reps - 10x20 (15s) Military Press

1-Arm Towel Hang Target- 3x3mins (30s) Horizontal Hangs Bar Hangs Uneven Towel Hang One-Arm Bar Hang Towel Hang Twin Towel Hang

Full Bridges Wall Walking (Down) Wall Walking ( Up) Closing Bridge Stand-to-Stand Bridge 1-Arm Towel Hang Uneven Towel Hang One-Arm Towel Hang

Crunches Target Reps 10x30 (15s) Hands On Knees Hands On Chest Hands Behind Head Hands Above Head

Lateral Raises Frontal Raises Bent -Over Raises Cross Overs Thumbs Down Lateral Raises Thumbs Up Lateral Raises Circuit of 50 Reps Each

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Pull Ups Push Ups Pike Ups Pull Ups Push Ups Pike Ups

Squats Leg Raises Bridges Squats Leg Raises Bridges

Grip Work Calf Work Neck Work Grip Work Calf Work Neck Work