Quarantine

Finishers

H I G H E R L E V E L P R O G R A M

IN THIS HARD MOMENTS...

We want you to keep training hard and smart.

This guide has 28 short workouts divided betweeen Core, Legs, Arms and Glutes. Each training

session is designed to be done with the program that you are following right now. The goal is to

keep your muscle mass without having taht external load, through mecanical tension in the same

muscle group for about 10 minutes.

We strongly advice that you follow a program from a professional not random workout that you

find online. Any questions you can ask to @higherlevelprogram

If you do any and are enjoying it, please give us a like on out instagram or a shoutout in your

stories.

Any questions dont doubt to ask

All the exercises have the links on the titles

Coach

@Maripa.r

HIGHERLEVELPROGRAM
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H I G H E R L E V E L P R O G R A M

CORE

A1 LEG LIFTS 4X12

A2 WINDSHIELD WIPERS 4X8

A3 KNEES TO CHEST 4X20

A1 TOWEL AB ROLLOUT 3X12

A2 AB ROLLOUT HOLD 3X10"

HIGHERLEVELPROGRAM
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CORE

A1 COMPRESSION L SITS PULSES 5X8

A2 LEG LIFTS IN PLANK 5X10

A3 HIP LIFT IN LATERAL PLANK 5X12

A1 V-UPS 3X20

A2 KNEES TO CHEST 3X25

A3 TOWEL ROLL OUT  3X6-8

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CORE

A1 ABS WALL PRESS 4X12

A2 HOLLOW HOLD 4X20"

A3 HOLLOW ROCKS 4X30

A1 V-UPS 3X20

A2 SIDE CRUNCH 3X10 POR LADO

A3 COMMANDO WITH ELEVATED LEGS 3X10

HIGHERLEVELPROGRAM
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H I G H E R L E V E L P R O G R A M

CORE

AMRAP 10

A1 L-SIT 30"

A2 SCISSOR ABS 30

A3 V-UPS 15

A1 LATERAL PLANK TWISTS 3X20 TOTAL

A2 OTHER SIDE 3X20

A3 COMPRESSION L SITS SINGLE LEGS 3X10

HIGHERLEVELPROGRAM
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LEGS

A1 BULGARIAN SPLIT SQUAT 4X20

A2 BULGARIAN SPLIT SQUAT HOLD 4X10"

A3 WALL SQUAT MARCH 4X20

A1 SUITCASE DEADLIFT 3X15 POR BRAZO

You can use a bagpack or bag

A2 REVERSE DEFICIT LUNGE 3X15

A3 REVERSE LUNGE PULSES 3X20

HIGHERLEVELPROGRAM
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LEGS

AMRAP 12 MIN

A1 DEFICIT REVERSE LUNGE 20

A2 WALL SQUAT HOLD 20"

A3 SLIDING CURL 20

A1 SINGLE LEG ROMANIAN DEADLIFT 4X8

A2 REVERSE HYPERS 4X12

A3 PULSES SUMO SQUAT 4X20

HIGHERLEVELPROGRAM
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LEGS

A1 NORDICS 3X5-10

A2 SINGLE LEG CALF RAISE 3X20

A1 LUNGES 3X20

A2 LATERAL JUMPS 3X20

HIGHERLEVELPROGRAM
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H I G H E R L E V E L P R O G R A M

LEGS

EMOM 12

A1 SQUATS FEET TOGETHER

A2 LUNGES

A3 JUMPING LUNGES

A1 PATRICK STEP UPS 4X25

A2 SINGLE LEG CALF RAISE 4X20

HIGHERLEVELPROGRAM
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ARMS/BACK

AMRAP 8

A1 DIAMOND PUSH UPS 6

A2 TRICEP EXTENSION 6

A1 PULL APARTS 4X20

A2 PUSH UPS 4X20

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ARMS / BACK

A1 TOWEL ROW 3X10

A2 HANDS LIFTS 3X30

You can use a can or a bottle

A3 SWIMMERS 3X30

A1 TOWEL PLANK ROLL OUTS 4X10

A2 WS 4X20
You can use a can or a bottle

A3 PIKE PUSH UPS 4X10

HIGHERLEVELPROGRAM
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ARMS / BACK

AMRAP 12

A1 DIPS 10

A1 TRICEP EXTENSIONS 10

A3 WIDE PUSH UPS 10

A1 PUSH UPS DEFICIT 3X FAILURE

A2 INVERTED ROW 3X8

A3 PULL APARTS 3X12

HIGHERLEVELPROGRAM
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GLUTES

A1 GLUTE BRIDGE MARCH 3X10

A2 GLUTE BRIDGE MARCH 3X20

A3 GLUTE BRIDGE HOLD 3X10"

A1 DONKEY KICKS 4X20 

A2 CLAMS 4X20TOTAL

A3 HIP THRUST SINGLE LEG 3X8

HIGHERLEVELPROGRAM
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GLUTES

A1 CURTSY LUNGES 3X20

A2 HIP THRUST 3X20

1seg hold on top

A3 ROMANIAN DEADLIFT SINGLE LEG 3X20

LADDER

A1 BIRD DOGS 2,4,6,8,10,8...2

A2 CLAMS 2,4,6,8,10,8...2

A3GLUTE BIRD MARCH 2,4,6,8,10,8...2

HIGHERLEVELPROGRAM
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H I G H E R L E V E L P R O G R A M

GLUTES

A1 SINGLE LEG HIP THRUST PULSES 3X30

A2 HIP THRUST HOLD 3X30"

A1 SIDE LEG LIFTS 3X30

A2 HIP THRUST ELEVATED 3X30

A3 GLUTE BRIDGE ABDUCTIONS 3X30

HIGHERLEVELPROGRAM