Program Description
Get bigger, stronger, and more flexible anywhere with bodyweight fundamentals. Alternating PPL workouts to build muscle, strength, and mobility with your body, a band, and a bar.
Program Overview
- LevelNovice, Beginner, Intermediate
- GoalMuscle & Sculpting, Bodyweight Fitness, Athletics
- EquipmentAt Home
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedJan 28, 2025 11:03
- Last EditedOct 04, 2025 08:30
Summary
Unlock your potential with the Bodyweight Blueprint (PPL), a comprehensive 10-week program designed to sculpt your physique using just your body weight. Committed to six days a week, you'll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. Each session incorporates dynamic exercises like burpees, pull-ups, and planks to enhance strength and endurance. Perfect for any fitness level, this at-home program empowers you to build muscle, improve mobility, and boost overall fitness without the need for equipment. Get ready to transform your body and elevate your training!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Glutes
13.4%
Abs
12.9%
Triceps
10.4%
Other
7.4%
Front Delts
6.7%
Hamstrings
6.7%
Chest
5.9%
Upper Back
4.5%
Adductors
3.7%
Lats
3.7%
Calves
3.7%
Lower Back
3%
Middle Delts
2.2%
Biceps
1.5%
Forearms
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rice Bucket
1
2-3 mins
-
2
Burpee
1
10-15 reps
-
3
Bear Crawl
1
1 mins
-
4
Support Hold
1
1 mins
-
5
Wall Hand Stand
3
1 mins
-
6
Pike Push Up
3
8-12 reps
-
7
Dip (Weighted)
3
8-12 reps
-
8
Push Up (Incline)
3
10-15 reps
-
9
Plank
1
1-2 mins
-
10
Side Plank
1
1-2 mins
-
11
Reverse Plank
1
1-2 mins
-
12
Diamond Pushups
3
8-12 reps
-
13
Deep Breathing
1
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Warmup
1
4 mins
-
2
Skin The Cat
1
5 reps
-
3
Pull-Up (Bodyweight)
3
8-12 reps
-
4
Bicep Curl (Bodyweight)
3
8-12 reps
-
5
Single-Arm Inverted Row
3
8-12 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
German Hang
3
0.2-0.5 mins
-
8
Deep Breathing
1
1 mins
-
9
Hand Grip
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Rope
1
3-5 mins
-
2
Goblet Squat
3
10-15 reps
-
3
Cossack Squat
3
8-12 reps
-
4
Shrimp Squat
4
8-12 reps
-
5
Jump Squat
3
8-12 reps
-
6
Broad Jump
3
8-12 reps
-
7
Single Leg Calf Raise (Weighted)
3
8-12 reps
-
8
Single Leg Pogo
3
1 mins
-
9
Hollow Hold
1
1-2 mins
-
10
Arch Hold
1
1-2 mins
-
11
Superman Rotation
1
1-2 mins
-
12
Reverse Hyperextension
3
8-12 reps
-
13
Reverse Flutter Kicks
1
0.5-1 reps
-
14
Back Bridge
3
0.2-0.5 reps
-
15
Pancake, Pike, And Splits
1
5 mins
-
16
Deep Breathing
1
1 mins
-
Week 1
1 / 10 Weeks
Day 1
1
Rice Bucket1 Set
2-3 mins
-
2
Burpee1 Set
10-15 Reps
-
3
Bear Crawl1 Set
1 mins
-
4
Support Hold1 Set
1 mins
-
5
Wall Hand Stand3 Sets
1 mins
-
6
Pike Push Up3 Sets
8-12 Reps
-
7
Dip (Weighted)3 Sets
8-12 Reps
-
8
Push Up (Incline)3 Sets
10-15 Reps
-
9
Plank1 Set
1-2 mins
-
10
Side Plank1 Set
1-2 mins
-
11
Reverse Plank1 Set
1-2 mins
-
12
Diamond Pushups3 Sets
8-12 Reps
-
13
Deep Breathing1 Set
1 mins
-
Day 2
1
Shoulder Warmup1 Set
4 mins
-
2
Skin The Cat1 Set
5 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4
Bicep Curl (Bodyweight)3 Sets
8-12 Reps
-
5
Single-Arm Inverted Row3 Sets
8-12 Reps
-
6
Hanging Leg Raise3 Sets
8-12 Reps
-
7
German Hang3 Sets
0.2-0.5 mins
-
8
Deep Breathing1 Set
1 mins
-
9
Hand Grip3 Sets
8-12 Reps
-
Day 3
1
Jump Rope1 Set
3-5 mins
-
2
Goblet Squat3 Sets
10-15 Reps
-
3
Cossack Squat3 Sets
8-12 Reps
-
4
Shrimp Squat4 Sets
8-12 Reps
-
5
Jump Squat3 Sets
8-12 Reps
-
6
Broad Jump3 Sets
8-12 Reps
-
7
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
-
8
Single Leg Pogo3 Sets
1 mins
-
9
Hollow Hold1 Set
1-2 mins
-
10
Arch Hold1 Set
1-2 mins
-
11
Superman Rotation1 Set
1-2 mins
-
12
Reverse Hyperextension3 Sets
8-12 Reps
-
13
Reverse Flutter Kicks1 Set
0.5-1 Reps
-
14
Back Bridge3 Sets
0.2-0.5 Reps
-
15
Pancake, Pike, And Splits1 Set
5 mins
-
16
Deep Breathing1 Set
1 mins
-
Day 4
1
Rice Bucket1 Set
2-3 mins
-
2
Burpee1 Set
10-15 Reps
-
3
Bear Crawl1 Set
1 mins
-
4
Support Hold1 Set
1 mins
-
5
Wall Hand Stand3 Sets
1 mins
-
6
Pike Push Up3 Sets
8-12 Reps
-
7
Dip (Weighted)3 Sets
8-12 Reps
-
8
Push Up (Incline)3 Sets
10-15 Reps
-
9
Plank1 Set
1-2 mins
-
10
Side Plank1 Set
1-2 mins
-
11
Reverse Plank1 Set
1-2 mins
-
12
Diamond Pushups3 Sets
8-12 Reps
-
13
Deep Breathing1 Set
1 mins
-
Day 5
1
Shoulder Warmup1 Set
4 mins
-
2
Skin The Cat1 Set
5 Reps
-
3
Pull-Up (Bodyweight)3 Sets
8-12 Reps
-
4
Bicep Curl (Bodyweight)3 Sets
8-12 Reps
-
5
Single-Arm Inverted Row3 Sets
8-12 Reps
-
6
Hanging Leg Raise3 Sets
8-12 Reps
-
7
German Hang3 Sets
0.2-0.5 mins
-
8
Deep Breathing1 Set
1 mins
-
9
Hand Grip3 Sets
8-12 Reps
-
Day 6
1
Jump Rope1 Set
3-5 mins
-
2
Goblet Squat3 Sets
10-15 Reps
-
3
Cossack Squat3 Sets
8-12 Reps
-
4
Shrimp Squat4 Sets
8-12 Reps
-
5
Jump Squat3 Sets
8-12 Reps
-
6
Broad Jump3 Sets
8-12 Reps
-
7
Single Leg Calf Raise (Weighted)3 Sets
8-12 Reps
-
8
Single Leg Pogo3 Sets
1 mins
-
9
Hollow Hold1 Set
1-2 mins
-
10
Arch Hold1 Set
1-2 mins
-
11
Superman Rotation1 Set
1-2 mins
-
12
Reverse Hyperextension3 Sets
8-12 Reps
-
13
Reverse Flutter Kicks1 Set
0.5-1 Reps
-
14
Back Bridge3 Sets
0.2-0.5 Reps
-
15
Pancake, Pike, And Splits1 Set
5 mins
-
16
Deep Breathing1 Set
1 mins
-