Move.

by
Contents
3 Before you start

4 How to use the guide

6 If you’re a beginner

8 Nutrition

9 Injuries

10 Rest days

11 Once you’ve finished

15 Let me know how it’s going!

2
Before you start
Hey my friends!! Firstly, I really can’t thank you enough for buying my training guide! It’s
been a huge project of mine to make sure you get the best experience going through these 12
weeks. Whether you’ve been watching my content since the early days of low quality videos
or you’ve never seen it, thank you for your support!

This guide is built to help you improve your overall strength as well as to help develop other
functional skills, athleticism and can also be used as a gateway into calisthenics.

I’ve been very fortunate in that I’ve been active since a young age and have competed in
athletics as a track athlete before moving on to ultra-endurance competitions and then into
resistance and functional training for myself. I started freestyle gymnastics at the start of
2017 because I really love challenging my body in new ways and fell in love with combining
all of the training styles that I’ve been exposed to in the past!

I’m not sure if it’s the same where you’re from, but gyms in the UK usually don’t have huge
ranges of equipment so I wanted to make sure that this guide is accessible to anyone with a
gym pass.

Although I post lots of fun moves on Instagram and YouTube, the core fundamentals of all
those moves only come down to a few key exercises which I’ve built into and focused on
really developing throughout the guide. As much as I personally want to just do the advanced
moves straight away, really building a strong core and a powerful foundation will unlock so,
so much in terms of what you can teach your body to do!

3
 How to use the guide
Firstly, this guide is intended to be used however works for you best. Some people will want
to go the whole way with it and stick to everything in this, and others will want to use
variations of the moves to adapt the programme. It’s even so helpful if you just want to look
through some of the ideas in this guide and blend them into your own workout style. I really
think working out should be about doing what you love and what gives you the results you
want, so go ahead and use the information in this guide however helps you do that!

Progressions:
Some of the moves in this guide, like pull-ups or handstand holds, were basically impossible
for me to just whack out the first time I tried. So, progressions are a big part of this guide.
Basically, they show the steps to getting to the final move, and you can just pick the level
that gives you a good challenge. If you’re using the progressions, the best way to advance is
to test out the next one, even if it’s just for 1 second, as well as spending time on your
current progression just to challenge yourself further and get you ready for the next step.
There are lots of other progressions you should definitely try out if you prefer, but these are
what I used myself and what I show people who ask (:

Picking your weight:

For any resistance based move which uses 8 or more reps, I recommend using a weight
which would really push you and put you around 1-2 reps from failure at the end of the set.
You basically want to be at around 90% of your limit at the end of your sets, so feeling a
real burn with maybe a couple of final attempts left in the tank.

I’d typically recommend shooting for 45-60s of rest between these sets, but you can adapt
that to how you’re feeling.

4
 How to use the guide
For any move which uses 5 or few reps (usually squatting or bench press), I recommend
using a weight which takes you totally to your limit for that set. These sets are more focussed
on developing strength, and really trying to up the weight as far as you can take it will be
great for that, providing you’re still performing with the right technique.

For these shorter, more intense sets, I’d recommend 1.5 - 2.5 minutes rest before each set
so you can really push as much resistance as you can.

Warming up:
People have different preferences for warming up, which I think is really great. I completely
recommend going for whatever makes you feel warm, loose and ready to go! For me
personally, ahead of session starting with strength work (going to five or fewer reps), I would
use stretching and work my way up to my one rep max by doing a couple of reps at a lower
weight. For workouts which don’t include any sets with five or fewer reps, things like
stretching as well as skipping or anything that lightly gets you moving are really useful.

In case you don’t have any of the equipment:

Gyms really vary in the equipment they have, so don’t worry if a move if included in this guide
requires something you don’t have access to. Just go ahead and swap it with a version that’s
similar, copying the same set – rep breakdown as in the guide e.g. if you’re gym doesn’t have
a barbell for barbell rows, you can try on a smith machine, or use dumbbell rows.

5
 If you’re a beginner
I can really clearly remember being a beginner to the gym as if it were couple of weeks ago!
If that’s you, go through the first week of the guide testing out all the moves. Being new to a
gym can feel like a really daunting experience, so just familiarise yourself with all the
equipment, understand the moves and take the time to read up on or talk to a gym instructor
about the form of any exercises you’re not sure about. Focusing on technique throughout
your training, especially at the start, will help avoid any injuries and will develop your
strength, coordination and functionality way more efficiently. And honestly, from experience,
relearning a move down the line is so much harder than learning it right in the first place!

Also, spend the first week writing down all the weights you are using for the different moves
so that you can easily find your weights when you go back. Honestly, I didn’t do this when I
first started and I used to spend a good 30mins each workout just thinking about what
weight I should be on, so I’ve already made that mistake for you!

Once you’re comfortable with the exercises and the technique by practising them at either
bodyweight or extremely light weight, feel free to actually kick off the programme again
(repeating week one), but this time actually using the weight that work for you.

Each time you get to a new move you haven’t seen before, again just spend that first time
getting used to the technique before doing it for sets and reps.

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 If you’re a beginner
In terms of strength:
In terms of the strength aspect, for the first three weeks of the guide, take all of the
squatting sessions really lightly and don’t work with much weight (if any). Squatting is a really
key foundational move for so many reasons, and doing it well definitely takes time! I spent my
first three or four weeks of squatting literally just working on my flexibility in the gym and
before bed, getting really comfortable sitting in a deep frog squat for a few seconds. Only on
my fourth or so week did I actually start adding a small amount of weight. Mobility is
important for allowing your body to move the right way, and it’ll take a little time to develop.

That’s generally true of training in general. There’s a little bit of foundational work that goes
in to understanding the movement of each exercise to get tension through the right angles,
but taking a few easy weeks up front is honestly so worth it!

If you feel anxious:

If you feel uncomfortable at all being in a gym, just remember that you’re there to do such an
amazing thing for yourself and that every single person – from Usain Bolt to Serena Williams
– was a complete beginner at one point and made so many mistakes along the way! I still
make them all the time and it’s not rare to have a gym full of people see me fall off a bar or
slap the resistance bands back into my own face by accident, but that just means I’m trying!

It’s amazing that you’ve started and I’m so excited for everything ahead of you!

7
 Nutrition
Improving your strength and performance can’t happen without fuelling yourself by eating
well. I’ve tried every way of eating you can think of (nearly!) and after years of
experimenting and a lot of scientific research, I now really believe a balanced approach to
food is the way to go. Each of the macronutrients is crucial to development and health in
it’s own way, so I always recommend trying to incorporate all three 😍 🤤

I don’t think tracking macros is necessary at all, but it taught me a lot about food and
how each food group made me feel. If you’re going to start tracking macros, watch out for
macro calculators that underestimate your body’s requirements - there are so many out
there! Macronutrientcalculator.com is great, and won’t reduce your metabolism.

If you have any concerns about a reduced metabolism, these workouts should help increase
it. Your increased TDEE (Total Daily Energy Expenditure - the number of calories you burn
per day) will increase your calorie requirements over time, and your bodyweight would
probably increase. But like I’ve spoken about and now believe in so strongly, the link
between bodyweight and body fat is broken when you start any kind of resistance training:
I now weigh 12kg (26.5lbs) more than I did when I started resistance training, and I’m now
noticeably leaner, faster, stronger and feel so much happier!

If you’d like to find out a bit more about the science behind a metabolism and the approach
I recommend to increase yours, I have videos on my YouTube channel. The most recent as
of writing this is called: How I Get Lean on 2,500+ Calories / Increase your Metabolism.

I personally really believe that progressing with your fitness and achieving everything you
want physically shouldn’t mean eating foods you don’t enjoy. If you feel like finding recipes
that match the macro- and micronutrients you’re after can be difficult, I have made a set of
recipe ebooks which show the recipes I eat absolutely love for breakfast, lunch and
dinner which keep me really full and have my family’s approval on taste! They’re available
on my website and in any country 😊 🌍

8
 Injuries
If you suspect you have any kind of injury, I always recommend seeing a qualified
practitioner before anything else. Even if it’s a small niggle, don’t worry about taking some
time to recover and continue with this programme when your body is ready so that you can
make sure you have the intense sessions intended.

I’ve pushed myself through regular workouts with small injuries out of fear that I’ll lose my
progress before, and the setback of having a worse injury has always been bigger than if I’d
slowed down for a moment to let my body recover.

If you’d like to stay active through your injury, I personally like to shift focus to using
machines for a while to keep your muscles engaged while protecting yourself from further
injury. Active recovery can also be really helpful for the injured area as light stretching and
very light exercise can increase blood flow to the area which can increase the rate of
recovery. Again, if you want to give this a go, I’d recommend clearing with your doctor first.

If you have any issues with the impact of some of the plyometric exercises (e.g. jumping
squats, box jumps), a really great way to mimic this style of training is to perform similar, no-
impact exercises but using speed variations to replicate the explosiveness. For example, to get
a very similar outcome to a box jump, you can try squatting with a light weight, but
performing the negative of the motion very slowly (2-5 seconds), and then exploding up and
performing the concentric part of the exercise as quickly as you can.

9
 Rest days
Rest days are just as important to overall progress as regular training days. I really
recommend being strict on having one rest day a week at least, and eating the same as usual
on these days so your body can actually do what it’s supposed to – recover. The idea is that
this day can make the other five or six way, way better if you really take advantage of it –
better than if you have 7 average or good sessions. I personally do very little physically, and
try to focus on enjoying the other things that make me happy like spending more time with
family and friends because the complete mental break really helps too (:

I’ve built in a day of active recovery but if you prefer to take it off as a rest day then please
do! I personally take 2 days rest a week because that works around my schedule and if I
tried to do more, I think I’d struggle to juggle everything going on!

10
 Once you’ve finished
Repeat the guide:
Since the guide includes progressions for a number of key moves, and you can always
advance the exercises by increasing the resistance or using your own variations and you can
definitely repeat this programme once you’ve finished!

I’m always so happy when I manage to progress onto more advanced versions of a move. If
you repeat the guide you’ll most likely be able to perform more advanced progressions which
will hopefully make you feel really proud!

Build your own workout plan:

If you want to create your own programme, then that’s amazing too! Below is my approach
to building one that gives you whatever results you are after:

1. Define the goals you’re working towards: whether it’s strength, explosiveness,
muscle building, calisthenics, fat loss or whatever you’d like - even if it’s a mix

2. Identify which workout styles work best for the goals you’ve set: most workout
styles will be useful for making progress across a number of goals, but will generally be
best for a particular target

• e.g.1: hypertrophy training for muscle building to shape your body and increasing
your metabolism to make you leaner in a sustainable way

• e.g.2: plyometrics for improving speed and explosiveness and reducing fat on a
relatively efficient but more short-term basis

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Once you’ve finished
3. Design your workout split: firstly, split your muscle groups or training style across
days to best serve your goal e.g. in this guide, the four main days were split into lower
body vs upper body, and I felt that the four training styles (calisthenics, strength,
hypertrophy and functionality) could be performed on the same day for the same muscle
groups if the workouts are well organised. Keeping upper body and lower body
contained to just two per week then gives a lot of rest time in between to allow for
intense calisthenics style or strength sessions.

Making the workout split sustainable by building around your lifestyle was a big lesson
for me. I realised that the physical goals I was chasing will take time to achieve, and I
can only keep going for long enough if I make my workout splits fit in with everything I
have going on. For example, if you have two particularly busy days where you just can’t
workout, don’t worry about it. Feel free to take the two full days as rest and bear that
in mind with the other five days, rather than trying to force fit a programme into your
life.

4. Creating your individual workout: this will take trial and error, and will also be
massively influenced by what your goals are, but there are a few key tips I really believe
in which have helped me across all the workout styles I’ve tried:

• Within a workout, start with the exercise that is the most important to driving

towards your goal. Generally, this will be the most difficult move, and is usually
compound, but it may not be. After, try to keep key moves quite early into the
workout as a general rule of thumb.

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Once you’ve finished
• Swap between muscles / muscle groups every 1 – 2 exercises to avoid burnout,
unless you’re training in a style where that is the goal like hypertrophy. You’ll see in
this guide, on upper body days, I try to move from ‘pull movements’ to ‘push
movements’ a couple of times through the workouts generally (some days, not doing
this is intentional for other reasons).

• Including 1 – 2 exercises each workout which are slightly less intense, maybe because
they use smaller muscle groups or because they are more skill based, can be really
helpful for getting the most out of your intense exercises. You can mix these in,
maybe ahead of a difficult plyometric or compound move, to give you 3 – 5 minutes
to recuperate and moderate your heart rate before you really push yourself again.

• Generally, in terms of the overall structure of the workouts, I personally think that
40 – 75 minutes is the window for training duration for the styles of training
incorporated here. That will definitely be person dependent, so this is just from my
experience. The rest periods I mention above in ‘How to Use this Guide’ are those
that I’d recommend generally, but again feel free to adapt to whatever makes you feel
ready to go while really challenging you.

• Lastly, mixing up the number of exercises across your workouts can also be a helpful
tool. Some days, I’ll spend almost the entire session really focussing on squats or
other foundational moves. Other days, I’ll pack in a massive number of different
exercises and just keep working through them all.

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Once you’ve finished
5. Set yourself up to enjoy your training: this isn’t really the same type of tactic as
the other four, but it might be the most important one on the list. I’ve trained for a
whole number of reasons over the last few years, and I really have learnt that nothing
is more important than finding and listening to what you’re in love with doing.

I honestly believe it’s the absolute key to feeling happy and healthy overall, which is
the best goal I could ever try to workout for. And the funny thing about just listening
to what I wanted to do, even if it meant weird workouts with five different training
styles included, was that it made my performance probably the best it’s ever been.
Exercising with love and because you’re excited to shape or teach yourself really will
make all the difference.

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 And that’s it!! Thanks again for buying this guide, I really hope you find this
training guide helpful and feel free to tag me in your training photos! I’d love to
see your progress over time!!

#movebynatachaoceane

natacha.oceane

Natacha Océane

15
 
Week 1  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 4 x 5, 5, 8, 8 
3. Box Jumps 3 x 16, 12, 8 
4. Kneeling Jump Squats 3 x 8 
5. Open-Leg Lunge 3 x 6/side 
6. TRX/Ball Hamstring Curl 3 x 10 
7. Duck Walks 4 x 9/side 
8. Calf Raises 3 x 14 
 
Upper Body & Core 1 
1. Bench Press 4 x 12, 8, 8, 5 
2. Chin-Ups 4 x AMRAP 
3. Ring Rows 3 x 10 
4. Pike Push-Ups 3 x 8 
5. Supermans 4 x 8 
6. Handstand Holds 3 x 10 sec 
7. Raised Opposite Toe Taps 3 x 4/side 
8. Straight-Arm Lat Pulldown 4 x 10 
9. Bent-Over Curls 3 x 8 
10. Slow Dumbbell Bicep Curls 3 x 6 
 
Skills/HIIT 
1. Opposite Limb Plank Hold 3 x 5 sec/side 
2. Pistol Squat Holds 3 x 6 sec/side 
3. Squat Sweep 3 x 8/side 
4. Explosive Side Box Step Jumps 3 x 6/side 
5. Circuit (30 sec work + 30 sec rest) x 3 
- Floor-to-Ceiling Jumps 
- Kick Sits 
- Resistance Band Sprints 
 - Resistance Band Reverse Jump Squats 
- Squat Thrust 
 
Lower Body 2 
1. Front Squats 3 x 10 
2. Kneeling Squats 3 x 8 
3. Resistance Band Side Steps 3 x 12/side 
4. Barbell Hip Thrusts 5 x 10, 10, 10, 8, 6 
5. Jumping Leg Press 3 x 10 
6. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
7. 1-Foot Bosu Balance 3 x 8 sec/side 
8. Agility Bounds 3 x 5/side 
 
Upper Body & Core 2 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Iguana Press-Ups 3 x 4/side 
4. Plank Wall Walks 3 x 5 meters 
5. Dips 3 x 5 
6. Windshield Wipers 3 x 4/side 
7. Rack Pulls 3 x 8, 5, 5 
8. Barbell Rows 3 x 8 
9. Shoulder Press 3 x 8 
10. 1-Arm Tricep Pushdown 3 x 10/side 
 
 
 

 
Week 2  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 4 x 5, 5, 8, 8 
3. Box High Knee Drives 3 x 10/side 
4. Resistance Band Side Bound 3 x 8/side 
5. Resistance Band Side Steps 3 x 12/side 
6. Jumping Bulgarian Split Squat 3 x 8/side 
7. Kneel to Squat 3 x 10 
8. Barbell Straight-Leg Deadlifts 4 x 8 
9. Straight-Leg Calf Jumps 4 x 16 
 
Upper Body & Core 1 
1. Reverse Deadlifts 3 x 8 
2. Walking Plank Sliders 3 x 10 meters 
3. Dips 3 x 5 
4. Dish 4 x 8 sec 
5. Handstand Holds 3 x 10 sec 
6. Toes to Bar 3 x 10 
7. Tiger Bend Push-Ups 4 x 5 
8. Landmine 1-Arm Rows 3 x 12/side 
9. Superset x 3 
- Lateral Raises x 8 
- Upright Rows x 8 
10. Cable Rear Delt Fly 3 x 8 
 
Skills/HIIT 
1. Slow 1-Leg Deadlift Balance 3 x 6/side 
2. Opposite Limb Plank Hold 3 x 5 sec/side 
3. Lunging Landmine Rotations 3 x 10 sec/side 
4. Bosu V-Sit 4 x 15 sec 
5. Treadmill Sprints (20 sec work + 40 sec rest) x 15 
 
Lower Body 2 
1. Box Jumps 3 x 16 
2. Kneeling Jump Squats 3 x 12 
3. Jumping Squats 4 x 10, 10, 8, 6 
4. Agility Bounds 3 x 6/side 
5. Front-Bar Reverse Lunges 3 x 8/side 
6. TRX/Ball Hamstring Curl 3 x 8 
7. Reverse Hip Thrusts 4 x 12 
8. Resistance Band Side Steps 4 x 8/side 
9. Duck Walks 3 x 9/side 
10. Calf Raises 3 x 18 
 
Upper Body & Core 2 
1. Pull-Up Holds 4 x 8 sec 
2. Chin-Ups 4 x AMRAP 
3. Ring Holds 4 x 10 sec 
4. Handstand Holds 3 x 10 sec 
5. Rack Pulls 4 x 8, 6, 3-5, 3-5 
6. Hyperextensions 3 x 10 
7. Windshield Wipers 3 x 6/side 
8. Superset x 4 
- Slow Dumbbell Bicep Curls x 8 
- Wall Skull Crusher x 8 
 
 
 

 
Week 3  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 3 x 5 
3. Supermans 3 x 10 
4. Explosive Side Box Step Jumps 3 x 8/side 
5. Pistol Squat Holds 3 x 6 sec/side 
6. Resistance Band Side Bound 3 x 8/side 
7. Barbell Hip Thrusts 3 x 12 
8. 1-Leg Box Jumps 3 x 8/side 
9. 1-Leg Alternating Jumping Leg Press 3 x 8/side 
10. Straight-Leg Calf Jumps 3 x 12 
 
Upper Body & Core 1 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Pull-Up Holds 4 x 8 sec 
4. Rack Pulls 3 x 3, 3, 8 
5. Ring Holds 4 x 8 sec 
6. Balance Ball Kneels 3 x 8 sec 
7. Lat Pulldown 3 x 12 
8. Superset x 4 
- Bent-Over Curls x 8 
- Upright Rows x 12 
 
Skills/HIIT 
1. Agility Bounds 3 x 6/side 
2. Squat Sweep 3 x 8/side 
3. Handstand Holds 3 x 10 sec 
4. 1-Foot Bosu Balance 3 x 10 sec/side 
5. Circuit (30 sec work + 30 sec rest) x 3 
- Forward Burpees 
- Pike Sit-Ups 
- Squat Thrust 
- Kick Sits 
- Dynamic Knee Raises 
 
Lower Body 2 
1. Warm-up sets: Front Squats 2 x 2 at 50-75% of 5RM 
2. Front Squats 3 x 5 
3. Low-Bar Back Squat 3 x 8 
4. Reverse Hip Thrusts 3 x 8 
5. 1-Leg Press 3 x 8/side 
6. Resistance Band Side Steps 3 x 12/side 
7. Burpee Bounds 3 x 12 
8. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
9. TRX/Ball Hamstring Curl 3 x 10 
 
Upper Body & Core 2 
1. Reverse Deadlifts 3 x 8 
2. Tuck Levers 3 x 10 sec 
3. Bench Press 4 x 5, 5, 10, 10 
4. Wall Walks 3 x 8 sec/side 
5. Dips 3 x 5 
6. Shoulder Press 4 x 5 
7. Superset x 3 
- 1-Arm Tricep Pushdown x 12/side 
- Wall Skull Crusher x 10 
 
 
 

 
Week 4  

Lower Body 1 
1. Deadlifts 3 x 8 
2. Alternating Pistol Squats 3 x 8/side 
3. Jumping Alternating Lunges 4 x 6/side 
4. Box Jumps 3 x 10 
5. Duck Walks 3 x 8/side 
6. Resistance Band Side Bounds 3 x 12/side 
7. Box High Knee Drives 3 x 8/side 
8. Agility Bounds 3 x 8/side 
 
Upper Body & Core 1 
1. Barbell Rows 4 x 10 
2. Toes to Bar 3 x 8 
3. Straight-Arm Lat Pulldown 3 x 10 
4. Pike Push-Ups 3 x 10 
5. Handstand Holds 3 x 10 sec 
6. Walking Plank Reverse Slides 3 x 10 meters 
7. Superset x 3 
- Upright Rows x 10 
- Lateral Raises x 10 
8. Cable Rear Delt Fly 3 x 12 
 
Your Choice of Activity 
Sport or Medium Intensity Training (60 min) 
 
Lower Body 2 
1. Low-Bar Back Squat 3 x 12 
2. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
3. Barbell Hip Thrusts 4 x 12 
4. Kneeling Squats 3 x 10 
5. Resistance Band Side Steps 3 x 8/side 
6. 1-Leg Press 3 x 10/side 
7. Box High Knee Drives 3 x 10/side 
8. Pistol Squat Holds 3 x 6 sec/side 
9. Straight-Leg Calf Jumps 3 x 16 
 
Upper Body & Core 2 
1. Chest Press 3 x 10 
2. Cable Chest Flyes 3 x 12 
3. Resistance Band Mountain Climbers 3 x 8/side 
4. Wide-Arm Push-Ups 4 x 6 
5. Shoulder Press 3 x 10 
6. Rack Pulls 3 x 8 
7. Weight Plate Front Delt Raise 3 x 10 
8. Bent-Over Curls 3 x 12 
9. Superset x 3 
- Slow Dumbbell Bicep Curls x 8 
- 1-Arm Tricep Pushdown x 8/side 
 
 
 

 
Week 5  
Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 5 x 5, 5, 5, 8, 8 
3. Agility Bounds 3 x 5/side 
4. Box Jumps 3 x 12 
5. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 12/side 
6. Kneeling Jump Squats 3 x 8 
7. Explosive Side Box Step Jumps 3 x 8/side 
8. Duck Walks 4 x 9/side 
9. Calf Raises 3 x 14 
 
Upper Body & Core 1 
1. Bench Press 3 x 12, 8, 8 
2. Pull-Up Holds 4 x 10 sec 
3. Barbell Rows 3 x 10 
4. Pike Push-Ups 3 x 8 
5. Balance Ball Kneels 3 x 8 sec 
6. Plank Wall Walks 3 x 5 meters 
7. Hyperextensions 4 x 8 
8. Straight-Arm Lat Pulldown 4 x 10 
9. Superset x 3 
- Bent-Over Curls x 8 
- Slow Dumbbell Bicep Curls x 6 
 
Skills/HIIT 
1. Opposite Limb Plank Hold 3 x 8 sec/side 
2. Pistol Squat Holds 3 x 6 sec/side 
3. Iguana Press-Ups 3 x 5/side 
4. Bosu V-Sit 3 x 10 sec 
5. Circuit (30 sec work + 30 sec rest) x 3 
- Forward Burpees 
- Overhead Weight Plate Jumping Alternating Lunges 
- Dynamic Knee Raises 
- 180° Rotation Jump Squats 
- Squat Thrust 
 
Lower Body 2 
1. Barbell Hip Thrusts 5 x 10, 10, 10, 8, 6 
2. Box High Knee Drives 3 x 8/side 
3. Kneel to Squat 3 x 8 
4. Resistance Band Side Steps 3 x 12/side 
5. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
6. Jumping Leg Press 3 x 10 
7. 1-Foot Bosu Balance 3 x 8 sec/side 
8. Resistance Band Side Bound 3 x 8/side 
 
Upper Body & Core 2 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Tuck Levers 3 x 10 sec 
4. Dips 3 x 5 
5. Windshield Wipers 3 x 4/side 
6. Rack Pulls 3 x 5, 5, 4 
7. Shoulder Press 3 x 8, 5, 3 
8. Iguana Press-Ups 3 x 4/side 
9. 1-Arm Tricep Pushdown 3 x 10/side 
 
 
 

 
Week 6  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Front Squats 3 x 5 
3. Resistance Band Side Bound 3 x 10/side 
4. Front-Bar Reverse Lunge 3 x 8/side 
5. Weight Plate 1-Leg Straight-Leg Deadlift 4 x 6/side 
6. 1-Leg Box Jumps 4 x 8/side 
7. Squat Sweep 3 x 5/side 
8. Explosive Side Box Step Jumps 3 x 8/side 
9. Bicycle Sprints 5 x 1 min 
10. Calf Raises 3 x 14 
 
Upper Body & Core 1 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Pull-Up Holds 4 x 8 sec 
4. Pike Push-Ups 3 x 8 
5. Barbell Rows 4 x 8 
6. Wall Walks 3 x 8 sec/side 
7. Balance Ball Kneels 3 x 8 sec/side 
8. Straight-Arm Lat Pulldown 3 x 12 
9. Superset x 4 
- 1-Arm Tricep Pushdown x 8/side 
- Pike Push-Ups x 8 
 
Skills/HIIT 
1. Fast Feet 3 x 15 sec 
2. Pistol Squat Holds 3 x 6 sec/side 
3. Raised Opposite Toe Taps 3 x 6/side 
4. Lunging Landmine 3 x 10/side 
5. Bicycle Sprints (30 sec work + 30 sec rest) x 15 
 
Lower Body 2 
1. Pulsing Squats 4 x 10 
2. Barbell Hip Thrusts 5 x 10, 10, 10, 8, 6 
3. Box Jumps 3 x 12 
4. Agility Bounds 3 x 6/side 
5. Box High Knee Drives 3 x 8/side 
6. Superset x 3 
- Leg Press x 8 
- Jumping Leg Press x 8 
7. Kneeling Squats 3 x 8 
8. Open-Leg Lunge 3 x 8/side 
 
Upper Body & Core 2 
1. Tuck Levers 3 x 10 sec 
2. Wide-Arm Push-Ups 3 x 10 
3. Handstand Holds 3 x 10 sec 
4. Reverse Deadlifts 3 x 6 
5. Resistance Band Mountain Climbers 3 x 8/side 
6. Supermans 3 x 12 
7. Walking Plank Reverse Slides 3 x 10 meters 
8. Landmine 1-Arm Rows 3 x 8/side 
9. Chest Press 3 x 12 
10. Bent-Over Curls 4 x 8 
 
 
 

 
Week 7  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 2 x 5 
3. Low-Bar Back Squat 2 x 8 
4. Resistance Band Side Bound 3 x 8/side 
5. Kneeling Jump Squats 3 x 10 
6. Barbell Hip Thrusts 3 x 12 
7. Pistol Squat Holds 3 x 6 sec/side 
8. Explosive Side Box Step Jumps x 10/side 
 
Upper Body & Core 1 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Pull-Up Holds 3 x 8 sec 
4. Rack Pulls 4 x 3, 3, 5, 8 
5. Handstand Holds 3 x 10 sec 
6. Windshield Wipers 3 x 6/side 
7. Ring Holds 4 x 8 sec 
8. Superset x 4 
- Bent-Over Curls x 8 
- Upright Rows x 12 
 
Skills/HIIT 
1. Pistol Squat Holds 3 x 6 sec/side 
2. Resistance Band Side Bound 3 x 8/side 
3. Balance Ball Kneels 3 x 10 sec 
4. Circuit (30 sec work + 30 sec rest) x 3 
- Overhead Weight Plate Jumping Alternating Lunges 
- Pike Sit-Ups 
- Squat Thrust 
- Kick Sits 
- Dynamic Knee Raises 
 
Lower Body 2 
1. Warm-up sets: Front Squats 2 x 2 at 50-75% of 5RM 
2. Front Squats 3 x 5 
3. Resistance Band Side Steps 3 x 12/side 
4. TRX/Ball Hamstring Curl 3 x 10 
5. Reverse Lunges 2 x 8/side 
6. Reverse Hip Thrusts 3 x 8 
7. 1-Leg Press 3 x 8/side 
8. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
9. Calf Raises 3 x 14 
 
Upper Body & Core 2 
1. Reverse Deadlifts 3 x 8 
2. Tuck Leverse 3 x 10 sec 
3. Bench Press 5 x 5, 5, 10, 10, 10 
4. Pull-Up Holds 4 x 8 sec 
5. Plank Wall Walks 3 x 5 meters 
6. Dips 3 x 5 
7. Shoulder Press 3 x 5 
8. Wide-Arm Push-Ups 3 x 10 
9. 1-Arm Tricep Pushdown 3 x 12/side 
10. Wall Skull Crusher 3 x 10 
 
 
 

 
Week 8  

Lower Body 1 
1. Explosive Side Box Step Jumps 3 x 8/side 
2. Resistance Band Side Steps 3 x 12/side 
3. Barbell Hip Thrusts 4 x 8 
4. Pistol Squat Holds 3 x 4 sec/side 
5. Jumping Alternating Lunges 4 x 6/side 
6. Reverse Hip Thrusts 3 x 12 
7. Jumping Bulgarian Split Squat 3 x 10/side 
8. Barbell Straight-Leg Deadlifts 3 x 12 
9. Straight-Leg Calf Jumps 3 x 16 
 
Upper Body & Core 1 
1. Barbell Rows 4 x 10 
2. Straight-Arm Lat Pulldown 3 x 10 
3. Walking Plank Reverse Slides 3 x 10 meters 
4. Raised Opposite Toe Taps 3 x 6/side 
5. Ring Holds 3 x 8 sec 
6. Superset x 3 
- Dumbbell Alternating Front Delt Raise x 10/side 
- Weight Plate Front Delt Raise x 10 
7. Superset x 3 
- Upright Rows x 10 
- Lateral Raises x 10 
 
Your Choice of Activity 
Sport or Medium Intensity Training (60 min) 
 
Lower Body 2 
1. Kneeling Squats 3 x 12 
2. Barbell Hip Thrusts 4 x 12 
3. Agility Bounds 3 x 6/side 
4. Superset x 3 
- Leg Press x 10 
- 1-Leg Press x 6/side 
5. Box Jumps 3 x 10 
6. Duck Walks 3 x 6/side 
7. Lunging Landmine Rotations 3 x 8/side 
8. Short Stride Walking Lunges 3 x 6/side 
 
Upper Body & Core 2 
1. Chest press 3 x 10 
2. Cable Chest Flyes 3 x 12 
3. Toes to Bar 3 x 10 
4. Wide-Arm Push-Ups 4 x 6 
5. Shoulder Press 3 x 10 
6. Hyperextensions 3 x 8 
7. Bent-Over Curls 3 x 12 
8. Superset x 3 
- Slow Dumbbell Bicep Curls x 8 
- 1-Arm Tricep Pushdown x 8/side 
9. Wall Skull Crusher 3 x 12 
 
 
 

 
Week 9  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Squat 2 x 5 
3. Jumping Squats 3 x 8 
4. Weight Plate 1-Leg Straight-Leg Deadlift 6 x (8, 8, 8, 12, 12, 12)/side 
5. Box High Knee Drives 3 x 8/side 
6. Explosive Side Box Step Jumps 3 x 8/side 
7. Duck Walks 3 x 9/side 
8. Calf Raises 3 x 14 
 
Upper Body & Core 1 
1. Ring Rows 3 x 10 
2. Hyperextensions 3 x 10 
3. Pull-Up Holds 4 x 10 sec 
4. Pike Push-Ups 3 x 8 
5. Wall Walks 3 x 8 sec/side 
6. Tiger Bend Push-Ups 3 x 8 
7. Straight-Arm Lat Pulldown 4 x 10 
8. Bosu V-Sit 3 x 10 sec 
9. Shoulder Press 3 x 8 
10. Weight Plate Front Delt Raise 3 x 8 
 
Skills/HIIT 
1. Raised Opposite Toe Taps 3 x 6/side 
2. Pistol Squat Holds 3 x 6 sec/side 
3. Squat Sweep 3 x 4/side 
4. Explosive Side Box Step Jumps 3 x 6/side 
5. Treadmill Sprints (30 sec work + 30 sec rest) x 15 
 
Lower Body 2 
1. Jumping Squats 5 x 10, 10, 10, 8, 6 
2. Front-Bar Reverse Lunges 3 x 8/side 
3. Barbell Hip Thrusts x 6 
4. Resistance Band Side Bounds 3 x 12/side 
5. 1-Leg Box Jumps 3 x 8/side 
6. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 8/side 
 
Upper Body & Core 2 
1. Pull-Ups 3 x 5 
2. Hanging L-Sit Holds 3 x 10 sec 
3. Tuck Levers 3 x 10 sec 
4. Dips 3 x 5 
5. Rack Pulls 3 x 8, 5, 3 
6. Windshield Wipers 3 x 4/side 
7. Barbell Rows 3 x 8 
8. Shoulder Press 4 x 8, 5, 3, 3 
9. 1-Arm Tricep Pushdown 3 x 10/side 
 
 
 

 
Week 10  

Lower Body 1 
1. Warm-up sets: Squat 2 x 2 at 50-75% of 5RM 
2. Front Squats 3 x 5 
3. Jumping Squats 3 x 8 
4. Box High Knee Drives 3 x 8/side 
5. Kneeling Jump Squats 3 x 8 
6. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 12/side 
7. 1-Leg Alternating Jumping Leg Press 3 x 8/side 
8. Kneel to Squat 3 x 12 
9. Calf Raises 3 x 14 
 
Upper Body & Core 1 
1. Ring Rows 3 x 10 
2. Hyperextensions 3 x 10 
3. Pull-Up Holds 4 x 10 sec 
4. Pike Push-Ups 3 x 8 
5. Wall Walks 3 x 8 sec/side 
6. Tiger Bend Push-Ups 3 x 8 
7. Straight-Arm Lat Pulldown 4 x 10 
8. Pike Sit-Ups 3 x 8 
9. Shoulder Press 3 x 8 
10. Slow Dumbbell Bicep Curls 3 x 12 
 
Skills/HIIT 
1. Handstand Holds 3 x 10 sec 
2. Pistol Squat Holds 3 x 6 sec/side 
3. Resistance Band Side Bound 3 x 8/side 
4. 1-Foot Bosu Balance 3 x 6 sec/side 
5. Circuit (30 sec work + 30 sec rest) x 3 
- Overhead Weight Plate Jumping Alternating Lunges 
- Holding Bench Jump-Overs 
- Resistance Band Sprints 
- Kick Sits 
- Resistance Band Reverse Jump Squats 
 
Lower Body 2 
1. Jumping Leg Press 4 x 10 
2. 1-Leg Press 3 x 8/side 
3. Kneeling Jump Squats x 6 
4. Kneeling Squats 3 x 10 
5. Open-Leg Lunge 3 x 6/side 
6. Explosive Side Box Step Jumps 3 x 8/side 
7. Weight Plate 1-Leg Straight-Leg Deadlift 3 x 12/side 
 
Upper Body & Core 2 
1. Pull-Ups 3 x 5 
2. Windshield Wipers 3 x 4/side 
3. Dips 3 x 5 
4. Rack Pulls 3 x 8, 5, 3 
5. Hanging L-Sit Holds 3 x 10 sec 
6. Tuck Levers 3 x 10 sec 
7. Dish 3 x 8 sec 
8. Pike Push-Ups 3 x 8 
9. Wall Skull Crusher 3 x 12 
 
 
 

 
Week 11  

Lower Body 1 
1. Warm-up sets: Front Squats 2 x 2 at 50-75% of 5RM 
2. Front Squats 3 x 5 
3. Low-Bar Back Squat 2 x 8 
4. 1-Foot Bosu Balance 3 x 8 sec/side 
5. Box High Knee Drives 3 x 8/side 
6. Short Stride Walking Lunges 3 x 6/side 
7. Barbell Hip Thrusts 3 x 12 
8. Pistol Squat Holds 3 x 6 sec/side 
9. Explosive Side Box Step Jumps 3 x 10/side 
 
Upper Body & Core 1 
1. Pull-Ups 3 x 5 
2. Rack Pulls 2 x 5, 10 
3. Chin-Ups 3 x AMRAP 
4. Pike Push-Ups 3 x 12 
5. Windshield Wipers 3 x 6/side 
6. Reverse Deadlifts 3 x 8 
7. Superset x 3 
- Lateral Raises x 8 
- Upright Rows x 8 
 
Skills/HIIT 
1. Fast Feet 3 x 15 sec 
2. Agility Bounds 3 x 8/side 
3. Lunging Landmine Rotations 3 x 8/side 
4. Opposite Limb Plank Hold 3 x 6 sec/side 
5. Bicycle Sprints (30 sec work + 30 sec rest) x 15 
 
Lower Body 2 
1. Squat 4 x 2, 2, 5, 5 
2. Open-Leg Lunge 3 x 7/side 
3. Box High Knee Drives 3 x 10/side 
4. Reverse Hip Thrusts 3 x 8 
5. Burpee Bounds 3 x 8 
6. Kneel to Squat 3 x 12 
7. Calf Raises 3 x 14 
 
Upper Body & Core 2 
1. Tuck Levers 3 x 10 sec 
2. Plank Wall Walks 3 x 5 meters 
3. Reverse Deadlifts 3 x 8 
4. Dips 3 x 5 
5. Pull-Up Holds 3 x 8 sec 
6. Shoulder Press 5 x 5, 5, 5, 8, 8 
7. Chest Press 3 x 10 
8. 1-Arm Tricep Pushdown 3 x 10/side 
9. Wall Skull Crusher 3 x 12 
 
 
 

 
Week 12  

Lower Body 1 
1. Explosive Side Box Step Jumps 3 x 8/side 
2. Resistance Band Side Bound 3 x 8/side 
3. Barbell Hip Thrusts 4 x 8 
4. Pistol Squat Holds 3 x 4 sec/side 
5. Pulsing Squats 3 x 12 
6. Jumping Alternating Lunges 4 x 6/side 
7. Reverse Hip Thrusts 3 x 12 
8. Slow 1-Leg Deadlift Balance 3 x 6/side 
9. Open-Leg Lunge 3 x 8/side 
 
Upper Body & Core 1 
1. Barbell Rows 4 x 10 
2. Lat Pulldown 3 x 10 
3. Hyperextensions 3 x 12 
4. Balance Ball Kneels 3 x 8 sec 
5. Plank Wall Walks 3 x 5 meters 
6. Pike Sit-Ups 3 x 8 
7. Superset x 3 
- Dumbbell Alternating Front Delt Raise x 10/side 
- Weight Plate Front Delt Raise x 10 
8. Superset x 3 
- Upright Rows x 10 
- Lateral Raises x 10 
 
Your Choice of Activity 
Sport or Medium Intensity Training (60 min) 
 
Lower Body 2 
1. Deadlifts 3 x 8 
2. Box Jumps 3 x 10 
3. Superset x 3 
- Leg Press x 10 
- 1-Leg Press x 6/side 
4. Duck Walks 3 x 6/side 
5. Kneel to Squat 3 x 12 
6. Barbell Hip Thrusts 4 x 12 
7. Agility Bounds 3 x 6/side 
8. Lunging Landmine Rotations 3 x 8/side 
9. Kick Sits 3 x 6/side 
 
Upper Body & Core 2 
1. Landmine 1-Arm Rows 3 x 8/side 
2. Chest Press 3 x 10 
3. Cable Chest Flyes 3 x 12 
4. Iguana Press-Ups 3 x 5/side 
5. Wide-Arm Push-Ups 4 x 6 
6. Shoulder Press 3 x 10 
7. Bosu V-Sit 3 x 8 sec 
8. Superset x 3 
- Bent-Over Curls x 12 
- Slow Dumbbell Bicep Curls x 8 
9. Superset x 3 
- 1-Arm Tricep Pushdown x 8/side 
- Wall Skull Crusher x 12