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
- LevelIntermediate, Novice, Advanced, Beginner
- GoalAthletics, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedJul 11, 2025 09:56
- Last EditedJul 11, 2025 09:58
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
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
-
Week 1
1 / 18 Weeks
Day 1
1A
360 Wrist Rolls1 Set
30 Reps
-
1B
Fist Swings1 Set
15 Reps
-
1C
From Back Of The Hand To Fist1 Set
15 Reps
-
1D
Wrist Knuckle Raises1 Set
15 Reps
-
1E
Wrist Flexion Strech Level 11 Set
20 Reps
-
2A
Tibialis Anterior Raises1 Set
25 Reps
-
2B
Heel Walk1 Set
0.5 mins
-
2C
Plantar Flexion1 Set
15 Reps
-
2D
Dorsiflexion1 Set
15 Reps
-
2E
Walking Backward 1 Set
1 mins
-
3A
Open Book Strech 1 Set
1 mins
-
3B
Bench T-Spine Mobilization1 Set
0.5 mins
-
4A
Scapular Pull-Up2 Sets
15 Reps
-
4B
Dead Hang2 Sets
0.5 mins
-
4C
Pseudo Planche Lean2 Sets
0.5 mins
-
5A
Good Morning2 Sets
15 Reps
-
5B
Hollow Hold2 Sets
0.5 mins
-
5C
Glute Bridge Hold2 Sets
0.5 mins
-
5D
Reverse Bridge Swings2 Sets
15 Reps
-
6A
Couch Stretch2 Sets
0.5 mins
-
6B
Hamstring Strech2 Sets
0.5 mins
-
6C
Butterfly Strech2 Sets
0.5 mins
-
6D
Pancake Strech2 Sets
0.5 mins
-
6E
Middle Split Hold2 Sets
0.5 mins
-
7A
Cossack Squat2 Sets
10 Reps
-
7B
Long Lunge Hold2 Sets
0.5 mins
-
7C
Squat Hold2 Sets
1 mins
-
8A
Reverse Nordic Curl1 Set
AMRAP
-
8B
Wall Bridge Rotations1 Set
10 Reps
-