Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
Week 5 | Day 9Day 10
Week 5 | Day 10Day 11
Week 6 | Day 11Day 12
Week 6 | Day 12Day 13
Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page do the following warm up
10 Deep Lunge + Knee Circles
20 PVC Pipe Pass Throughs
3 Sets
8 Push-Ups
Rest 0:30
8 Back Squat
Rest 0:30
8 Ring Rows
Rest 2:00
Notes:
• Increase weight across each set (and make ring row more challenging by adjusting orientation).
• The weight of the Back Squat should be light enough that no loss of speed is seen. That is, if you are struggling to stand up smoothly during the set, the weight is too heavy for today’s stimulus.
8 Sets
0:20 Hollow Body Hold
0:20 Rest
2:00 Walk
10 Leg Swings
10 Pass Throughs