M1 T1 W1

WORKOUT A

SQUAT / ANTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE

IF NEEDED)
Alt. Single Leg Box Squats (use low box if advanced / higher
box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats

UPPER PUSH (1 MINUTE PER EXERCISE / REST-PAUSE IF

NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational
Pushups Cobra Pushups (long head contracted) OR Knee
Cobra Pushups
HINGE / POSTERIOR (1 MINUTE PER EXERCISE / REST-PAUSE
IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if needed)

Alt. Sprinter Lunges

Plyo Sprinter Lunges (jump from higher position if more
beginner)

UPPER PULL (1 MINUTE PER EXERCISE / REST-PAUSE IF

NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls

ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF NEEDED)

Reverse Corkscrews Black Widow Knee Slides Levitation
Crunches

CORRECTIVE (1 MINUTE PER EXERCISE / REST-PAUSE IF

NEEDED) Angels and Devils
T1 F1 S1
WORKOUT B

HINGE / POSTERIOR x 3 ROUNDS

Slick Floor Bridge Curl (Single Leg) OR Slick Floor Bridge Curl (Dual Leg)
Long Leg March
High Hip Bucks

LUNGE / ANTERIOR x 3 ROUNDS

Alt. Crossover Step Ups
Alt. Reverse Lunges
Split Squat Jumps

UPPER PUSH x 3 ROUNDS

Variable Wall Pushups OR Knee Decline Pushups to Knee Flat Pushups

Alt. BW Side Lateral Raises (from knees for beginners)

Tricep BW Extensions (long head stretch)

UPPER PULL x 3 ROUNDS

Chin Ups OR Seated Chin Ups
Inverted Rows
Back Widows

ABS x 2 ROUNDS
Ab Halos
V-Up Tucks

Sit-Up Elbow Thrusts

CORRECTIVE x 2 ROUNDS
Reverse Hypers
S1
WORKOUT A

SQUAT / ANTERIOR (1 MINUTE PER EXERCISE /

REST-PAUSE IF NEEDED)
Alt. Single Leg Box Squats (use low box if
advanced / higher box for beginners)
1 1/2 Bottomed Out Squats (to failure)
Jump Squats

UPPER PUSH (1 MINUTE PER EXERCISE / REST-

PAUSE IF NEEDED)
Handstand Pushups OR Power Pushaways
Rotational Pushups OR Knee Rotational
Pushups Cobra Pushups (long head contracted) OR
Knee Cobra Pushups
HINGE / POSTERIOR (1 MINUTE PER EXERCISE /
REST-PAUSE IF NEEDED)
Alt. Single Leg Heel Touch Squats (use “kickstand” if
needed)
Alt. Sprinter Lunges
Plyo Sprinter Lunges (jump from higher position if
more beginner)

UPPER PULL (1 MINUTE PER EXERCISE / REST-

PAUSE IF NEEDED)
Pullups OR Seated Pullups
Human Pullovers OR BW Sliding Pulldowns
Inverted Chin Curls

ABS (1 MINUTE PER EXERCISE / REST-PAUSE IF

NEEDED) Reverse Corkscrews Black Widow Knee
Slides Levitation Crunches

CORRECTIVE (1 MINUTE PER EXERCISE / REST-

PAUSE IF NEEDED) Angels and Devils