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The BAILEY Protocol

by Matt
3 athletes joined

Program Description

A longevity-focused training and nutrition protocol based on Dr. Peter Attia's framework. This program balances four pillars—Stability, Strength, Zone 2 Cardio, and VO2 Max—to help you build a lean, strong physique while preparing your body for decades of active living. Designed for people who are tired of training hard, getting hurt, and starting over. Look great now. Play with your grandkids at 80.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2025 10:32
  • Last Edited
    Dec 30, 2025 01:25
Muscle Engagement
Front
Back
MuscleSet
Glutes
10.3%
Hamstrings
10%
Front Delts
10%
Quadriceps
9.8%
Triceps
9.8%
Middle Delts
6.5%
Lats
6.5%
Upper Back
6.5%
Abs
6%
Chest
6%
Rear Delts
4.6%
Biceps
4.6%
Adductors
2.2%
Lower Back
1.6%
Forearms
1.4%
Other
1.1%
Calves
1.1%
Cardio
1.1%
Abductors
0.5%
Stretching
0.5%
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4.8 Stars with 10, 000+ Ratings
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
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
14
Standing Calf Raise
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Cat Cow Stretch
1
10 reps
-
4
Banded Monster Walk
1
15 reps
-
5
Bird Dog
1
8 reps
-
6
90/90 Hip Flow
1
10 reps
-
7
Core Workout
1
10 mins
-
8
Goblet Squat
1
30 reps
-
9
Squat (Barbell)
4
6 reps
-
10
Romanian Deadlift (Barbell)
3
8 reps
-
11
Leg Extension
4
10 reps
-
12
Leg Curl
3
12 reps
-
13
Pallof Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Thoracic Extensions On Foam Roller
1
10 reps
-
4
Band Pull Apart
4
8 reps
-
5
Bench Press (Dumbbell)
1
20 reps
-
6
Wall Slides
1
20 reps
-
7
Push Up Plus
3
10 reps
-
8
Tricep Extension (Cable)
4
12 reps
-
9
One Arm Lateral Raise (Cable)
3
10 reps
-
10
Incline Bench Press (Dumbbell)
4
8 reps
-
11
Bench Press (Dumbbell)
3
10 reps
-
12
Seated Shoulder Press (Dumbbell)
3
10 reps
-
13
Landmine Press
3
10 reps
-
14
Incline Treadmill 10%
1
30 mins
-
15
Lateral Raise (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Core Workout
1
10 mins
-
4
VO2 Max Intervals
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
3
Dead Bug
1
10 reps
-
4
Kettlebell Swings (Light)
1
15 reps
-
5
Single Leg Glute Bridges
10
-
6
Landmine RDL
4
8 reps
-
7
Goblet Squat
3
12 reps
-
8
Farmer Carry
3
40 reps
-
9
Hip Thrust (Barbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Pelvic Tilt
3
10 reps
-
3
Dead Hang
1
30 mins
-
4
Face Pulls
1
20 reps
-
5
Core Workout
1
10 mins
-
6
Pull-Up (Assisted)
4
8 reps
-
7
One Arm Lateral Raise (Cable)
3
10 reps
-
8
Scapular Pull-Up
1
10 reps
-
9
Lat Pulldown
3
12 reps
-
10
Hammer Curl (Dumbbell)
3
12 reps
-
11
Seated Row (Machine)
4
12 reps
-
12
Landmine Row
3
10 reps
-
13
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sciatic Nerve Flossing
3
10 reps
-
2
Prone Press-Up
1
10 reps
-
3
Foam Roller Glutes
1
1 mins
-
4
Thoracic Spine Foam Roller
1
2 mins
-
5
Thread The Needle
1
8 reps
-
6
Foam Roller Lats
1
1 mins
-
7
Wall Angels
1
10 reps
-
8
Cat Cow Stretch
1
10 reps
-
9
Supine Spinal Twist Stretch
1
1 mins
-
10
90/90 Hip Flow
1
10 reps
-
11
Child'S Pose W/ Reach
1
1 mins
-
12
Chin Tucks
1
10 reps
-
13
Neck CARs
1
5 reps
-
14
Incline Treadmill 10%
1
60 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Sciatic Nerve Flossing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pelvic Tilt
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Cat Cow Stretch
1 Set
10 Reps
-
4
Banded Monster Walk
1 Set
15 Reps
-
5
Bird Dog
1 Set
8 Reps
-
6
90/90 Hip Flow
1 Set
10 Reps
-
7
Core Workout
1 Set
10 mins
-
8
Goblet Squat
1 Set
30 Reps
-
9
Squat (Barbell)
4 Sets
6 Reps
-
10
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
11
Leg Extension
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
12
Leg Curl
3 Sets
12 Reps
-
13
Pallof Press
3 Sets
10 Reps
-
14
Standing Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
Day 2
1
Sciatic Nerve Flossing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pelvic Tilt
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Thoracic Extensions On Foam Roller
1 Set
10 Reps
-
4
Band Pull Apart
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
5
Bench Press (Dumbbell)
1 Set
20 Reps
-
6
Wall Slides
1 Set
20 Reps
-
7
Push Up Plus
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
9
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
11
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
12
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
13
Landmine Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
14
Incline Treadmill 10%
1 Set
30 mins
-
15
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 3
1
Sciatic Nerve Flossing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pelvic Tilt
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Core Workout
1 Set
10 mins
-
4
VO2 Max Intervals
1 Set
30 mins
-
Day 4
1
Foam Roll (Glutes/Quads/Thoracic Spine)
1 Set
2 mins
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dead Bug
1 Set
10 Reps
-
4
Kettlebell Swings (Light)
1 Set
15 Reps
-
5
Single Leg Glute Bridges
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
-
-
-
-
-
-
-
-
-
-
6
Landmine RDL
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Farmer Carry
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
-
-
-
9
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Sciatic Nerve Flossing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Pelvic Tilt
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Dead Hang
1 Set
30 mins
-
4
Face Pulls
1 Set
20 Reps
-
5
Core Workout
1 Set
10 mins
-
6
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
7
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Scapular Pull-Up
1 Set
10 Reps
-
9
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
10
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
12
Landmine Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
13
Cardio (Zone 2)
1 Set
30 mins
-
Day 6
1
Sciatic Nerve Flossing
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Prone Press-Up
1 Set
10 Reps
-
3
Foam Roller Glutes
1 Set
1 mins
-
4
Thoracic Spine Foam Roller
1 Set
2 mins
-
5
Thread The Needle
1 Set
8 Reps
-
6
Foam Roller Lats
1 Set
1 mins
-
7
Wall Angels
1 Set
10 Reps
-
8
Cat Cow Stretch
1 Set
10 Reps
-
9
Supine Spinal Twist Stretch
1 Set
1 mins
-
10
90/90 Hip Flow
1 Set
10 Reps
-
11
Child'S Pose W/ Reach
1 Set
1 mins
-
12
Chin Tucks
1 Set
10 Reps
-
13
Neck CARs
1 Set
5 Reps
-
14
Incline Treadmill 10%
1 Set
60 mins
-