Week 1

Workout Goals: Upper Volume + Lower Power

Day 1

A1. Push-Up 6x8 Control the tempo. 3-seconds down, 1-second hold, 2-seconds up.
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight

B1. Bodyweight Squat to Jum 5 x 5 Control the descent and jump straight up and absorb your landing!
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

C1. Incline Push-Up 3 x 12 If you have to break up the sets, that's okay! Make sure you take minimal rest in-between if y
Set 1 Set 2 Set 3
Weight

D1. Single-Arm Row 4 x 10 ea Use a milk jug, a backpack filled with books, or whatever equipment you have available!
TEMPO: 2222 Set 1 Set 2 Set 3 Set 4
Weight

E1. Bodyweight Skull Crushe 4x6 Squeeze the core and perform a slow 3-4 second eccentric (lowering portion)
Set 1 Set 2 Set 3 Set 4
Weight

F1. Hollow Holds 3 x 20 secGround the lower back and squeeze the core as tight as you can!
Set 1 Set 2 Set 3
Weight
Week 1
Workout Goals: Lower Body Strength
Day 2

A1. Bulgarian Split Squat 5 x 8 ea leg Perform a 3-4 second eccentric tempo and move nice and slow.
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

B1. Pistol Box Squats 5 x 6 ea leg Nice and controlled. Elevate the box higher if you're newer to this or struggle!
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

C1. Tempo Hip Hinge 3 x 20 Focus on creating a nice stretch in the hamstrings and work really slow through each rep
Set 1 Set 2 Set 3
Weight

D1. Step-Ups 4 x 8 ea leg Use a table or stairs

Set 1 Set 2 Set 3 Set 4
Weight

E1. Inverted Row 5x8 Use a stable table, TRX, or other base that will work similar to a traditional barbell/Smith mach
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

F1. Mountain Climbers 3 x 30 Hit 15 on each leg for each set.

Set 1 Set 2 Set 3
Weight

G1. Side Plank 3 x 20-sec Use your breaths as "reps" so 15-20 breaths equate to a set (about 20-sec)
Set 1 Set 2 Set 3
Weight
Week 1
Workout Goals: Upper Power and Strength
Day 3

A1. Plyo Push-Ups 6x5 Break these up if you need and make sure you cushion the landing and use a controlled lowe
Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Weight

B1. Spiderman Push-Ups 3x6 Controlled tempo, 3-seconds down.

Set 1 Set 2 Set 3
Weight

C1. Single Arm Rows 4 x 10 Use a milk jug, a backpack filled with books, or whatever equipment you have available!
Set 1 Set 2 Set 3 Set 4
Weight
Standing Single-Arm
D1. 4 x 8 ea armUse a milk jug, a backpack filled with books, or whatever equipment you have available!
Curls
Set 1 Set 2 Set 3 Set 4
Weight

E1. Close-Grip Push-Ups 4x8 Grip should be shoulder width apart. 3-second lower, 1-second hold at the bottom.
Set 1 Set 2 Set 3 Set 4
Weight

F1. Supine Leg Lifts 3 x AMRAP Perform reps until it's physically impossible to do so by grounding the back.
Set 1 Set 2 Set 3
Weight

G1. Lateral Raise 2 x AMRAP Use a milk jug, a backpack filled with books, or whatever equipment you have available!
Set 1 Set 2
Weight
Week 1
Workout Goals: Full Body
Day 4

A1. Push-Ups 4 x 10 Control the tempo, 3-second lowering, 2-second pushing.

Set 1 Set 2 Set 3 Set 4
Weight

B1. Single-Leg RDL 5 x 5 ea leg Work on hinging properly on each leg and really pushing
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

C1. Glute Bridge 4 x 15 Control the tempo and focus on the contraction at the top.
Set 1 Set 2 Set 3 Set 4
Weight

D1. Z-Press 4x8 Use a milk jug, a backpack filled with books, or whatever equipment you have available!
Set 1 Set 2 Set 3 Set 4
Weight

E1. Hamstring Slides 3x6 Perform these with an old towel or t-shirt on tile or hardwood floor.
Set 1 Set 2 Set 3
Weight

F1. Shoulder Taps 3 x 20 taps Contract the core the full time and drive the heels into the ground with the glutes contracted!
Set 1 Set 2 Set 3
Weight

G1. Bird Dogs 3 x 10 Pay attention to the hips and really focus on maintaining a good balance throughout every rep
Set 1 Set 2 Set 3
Weight
Week 1
Workout Goals: Lower Strength
Day 5

A1. Close to Wide Squats 5x8 Focus on really nailing foot position and hitting the wider squat without coming up on the toes
Set 1 Set 2 Set 3 Set 4 Set 5
Weight

B1. Reverse Lunges 3 x 12 Hit 6 on ea leg and focus on opening the hips.
Set 1 Set 2 Set 3
Weight

C1. Single-Leg Glute Bridge 3 x 6 ea leg Focus on contracting for 2-seconds at the top.
Set 1 Set 2
Weight

D1. Push-Up to Side Plank 4x8 Control the tempo and breath each rep.
Set 1 Set 2 Set 3 Set 4
Weight

E1. Bent Over Row 4x8 Use milk jugs or backpacks with books. If you need to do single-arm due to not having 2 weigh
Set 1 Set 2 Set 3 Set 4
Weight

E2. Modfiied Handstand Push- 4 x 4-6 Ease into these and scale them appropriately!
Set 1 Set 2 Set 3 Set 4
Weight

F1. Lateral Raises 4 x AMRAP Use a milk jug, a backpack filled with books, or whatever equipment you have available!
Set 1 Set 2 Set 3 Set 4
Weight