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Mobility;Gate

by miksvell

Program Description

Tips for Making It Safe & Efficient If short on time: Skip optional spine prep or only do 1 round of Supersets D/E/F. Prioritize joint control over passive flexibility (especially knees, shoulders). Use deep nasal breathing in isometric holds to activate the parasympathetic system.

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 11, 2025 09:56
  • Last Edited
    Jul 25, 2025 02:29

Summary

Unlock your full potential with Mobility;Gate, an 18-week program designed to enhance your flexibility and joint stability. Committing just one day a week, you'll engage in targeted supersets that focus on essential muscle groups, including forearms, calves, and core. Each session incorporates dynamic movements and stretches that promote mobility, ensuring you move better in and out of the gym. Elevate your performance and prevent injuries by mastering the art of mobility—your body will thank you!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
2E
Walking Backward
1
1 mins
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
5D
Reverse Bridge Swings
2
15 reps
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Long Lunge Hold
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Scapular Pull-Up
2
15 reps
-
3B
Dead Hang
2
0.5 mins
-
3C
Pseudo Planche Lean
2
0.5 mins
-
4A
Good Morning
2
15 reps
-
4B
Hollow Hold
2
0.5 mins
-
4C
Glute Bridge Hold
2
0.5 mins
-
5A
Couch Stretch
2
0.5 mins
-
5B
Hamstring Strech
2
0.5 mins
-
5C
Butterfly Strech
2
0.5 mins
-
5D
Pancake Strech
2
0.5 mins
-
5E
Middle Split Hold
2
0.5 mins
-
6A
Cossack Squat
2
10 reps
-
6B
Elevated Pigeon Stretch
2
0.5 mins
-
6C
Squat Hold
2
1 mins
-
7A
Reverse Nordic Curl
1
AMRAP
-
7B
Wall Bridge Rotations
1
10 reps
-
8
Iso Heel Raise
2
0.5 mins
-
9
Foot Rotation Outward
1
-
10
Foot On Knee Rotation Inward
1
-
11
Seated Hipflexor Raise
1
-
12
90/90 Hip Flow
1
-
13
Elevated Pigeon Lift
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1A
360 Wrist Rolls
1
30 reps
-
1B
Fist Swings
1
15 reps
-
1C
From Back Of The Hand To Fist
1
15 reps
-
1D
Wrist Knuckle Raises
1
15 reps
-
1E
Wrist Flexion Strech Level 1
1
20 reps
-
2A
Tibialis Anterior Raises
1
25 reps
-
2B
Heel Walk
1
0.5 mins
-
2C
Plantar Flexion
1
15 reps
-
2D
Dorsiflexion
1
15 reps
-
3A
Open Book Strech
1
1 mins
-
3B
Bench T-Spine Mobilization
1
0.5 mins
-
4A
Scapular Pull-Up
2
15 reps
-
4B
Dead Hang
2
0.5 mins
-
4C
Pseudo Planche Lean
2
0.5 mins
-
5A
Good Morning
2
15 reps
-
5B
Hollow Hold
2
0.5 mins
-
5C
Glute Bridge Hold
2
0.5 mins
-
6A
Couch Stretch
2
0.5 mins
-
6B
Hamstring Strech
2
0.5 mins
-
6C
Butterfly Strech
2
0.5 mins
-
6D
Pancake Strech
2
0.5 mins
-
6E
Middle Split Hold
2
0.5 mins
-
7A
Cossack Squat
2
10 reps
-
7B
Elevated Pigeon Stretch
2
0.5 mins
-
7C
Squat Hold
2
1 mins
-
8A
Reverse Nordic Curl
1
AMRAP
-
8B
Wall Bridge Rotations
1
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 2
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 3
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 4
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 5
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 6
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Open Book Strech
1 Set
1 mins
-
3B
Bench T-Spine Mobilization
1 Set
0.5 mins
-
4A
Scapular Pull-Up
2 Sets
15 Reps
-
4B
Dead Hang
2 Sets
0.5 mins
-
4C
Pseudo Planche Lean
2 Sets
0.5 mins
-
5A
Good Morning
2 Sets
15 Reps
-
5B
Hollow Hold
2 Sets
0.5 mins
-
5C
Glute Bridge Hold
2 Sets
0.5 mins
-
6A
Couch Stretch
2 Sets
0.5 mins
-
6B
Hamstring Strech
2 Sets
0.5 mins
-
6C
Butterfly Strech
2 Sets
0.5 mins
-
6D
Pancake Strech
2 Sets
0.5 mins
-
6E
Middle Split Hold
2 Sets
0.5 mins
-
7A
Cossack Squat
2 Sets
10 Reps
-
7B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
7C
Squat Hold
2 Sets
1 mins
-
8A
Reverse Nordic Curl
1 Set
AMRAP
-
8B
Wall Bridge Rotations
1 Set
10 Reps
-
Day 7
1A
360 Wrist Rolls
1 Set
30 Reps
-
1B
Fist Swings
1 Set
15 Reps
-
1C
From Back Of The Hand To Fist
1 Set
15 Reps
-
1D
Wrist Knuckle Raises
1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 1
1 Set
20 Reps
-
2A
Tibialis Anterior Raises
1 Set
25 Reps
-
2B
Heel Walk
1 Set
0.5 mins
-
2C
Plantar Flexion
1 Set
15 Reps
-
2D
Dorsiflexion
1 Set
15 Reps
-
3A
Scapular Pull-Up
2 Sets
15 Reps
-
3B
Dead Hang
2 Sets
0.5 mins
-
3C
Pseudo Planche Lean
2 Sets
0.5 mins
-
4A
Good Morning
2 Sets
15 Reps
-
4B
Hollow Hold
2 Sets
0.5 mins
-
4C
Glute Bridge Hold
2 Sets
0.5 mins
-
5A
Couch Stretch
2 Sets
0.5 mins
-
5B
Hamstring Strech
2 Sets
0.5 mins
-
5C
Butterfly Strech
2 Sets
0.5 mins
-
5D
Pancake Strech
2 Sets
0.5 mins
-
5E
Middle Split Hold
2 Sets
0.5 mins
-
6A
Cossack Squat
2 Sets
10 Reps
-
6B
Elevated Pigeon Stretch
2 Sets
0.5 mins
-
6C
Squat Hold
2 Sets
1 mins
-
7A
Reverse Nordic Curl
1 Set
AMRAP
-
7B
Wall Bridge Rotations
1 Set
10 Reps
-
8
Iso Heel Raise
2 Sets
0.5 mins
-
9
Foot Rotation Outward
1 Set
-
10
Foot On Knee Rotation Inward
1 Set
-
11
Seated Hipflexor Raise
1 Set
-
12
90/90 Hip Flow
1 Set
-
13
Elevated Pigeon Lift
1 Set
-