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Cat's Muscle Imbalance

by Catherine C.

Program Description

 eight week program designed to address hip leg, shoulder arm, imbalances, and muscular tone and strength

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 16, 2026 02:10
  • Last Edited
    Jan 16, 2026 02:26
Muscle Engagement
Front
Back
MuscleSet
Glutes
17.3%
Stretching
13.6%
Abs
13.1%
Hamstrings
12.6%
Quadriceps
11%
Upper Back
7.9%
Chest
3.7%
Triceps
3.7%
Front Delts
3.7%
Abductors
3.1%
Lower Back
2.9%
Adductors
2.6%
Lats
1.6%
Forearms
1.6%
Biceps
0.8%
Rear Delts
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
6 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
2
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Bulgarian Split Squat (Bodyweight)
3
8 reps
-
8
Bulgarian Split Squat (Dumbbell)
4
8 reps
-
9
Dead Bug
2
6 reps
-
10
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
11
Single Leg Romanian Deadlift
3
8 reps
-
12
B-Stance Hip Thrust
3
10 reps
-
13
Pallof Press
3
10 reps
-
14
Bear Craw Isometric Hold
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
8 reps
-
8
Tempo Bench Press
4
6 reps
RPE 7
9
Single Arm Dumbbell Bench
4
8 reps
-
10
Single Arm Dumbbell Bench
3
8 reps
-
11
Landmine Press
3
10 reps
-
12
Chest Supported Row (Machine)
3
12 reps
-
13
Push-up Plus
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Hip Hinge Rocks
2
10 reps
-
8
Trap Bar Deadlift
4
6 reps
-
9
Tempo Deadlift
4
6 reps
-
10
Copenhagen Plank
3
1 mins
-
11
Copenhagen Plank
2
1 mins
-
12
Cable Adduction
4
10 reps
-
13
Cable Adduction
3
10 reps
-
14
Sumo Goblet Squat
3
10 reps
-
15
Single Arm Farmer Carry
3
1 mins
-
16
Single Arm Farmer Carry
3
1 mins
-
17
Pallof Rotations
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cat Cow and T-Spine Rotation
3
8 reps
-
2
90/90 Hip Flow
3
8 reps
-
3
Arm Circle
3
8 reps
-
4
Single Leg Glute Bridge
2
10 reps
-
5
Wall Slides with Liftoff
3
8 reps
-
6
Single Arm Reach
2
8 reps
-
7
Scapular Push Up
3
10 reps
-
8
Half Kneeling Single Arm Press
3
10 reps
-
9
Half Kneeling Single Arm Press
3
10 reps
-
10
Pin Overhead Press
5
6 reps
RPE 7
11
Wall Slides with Liftoff
3
10 reps
-
12
Face Pull
3
12 reps
-
13
Cuban Rotation
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
-
2
90/90 Hip Flow
3 Sets
6 Reps
-
3
Arm Circle
3 Sets
8 Reps
-
4
Single Leg Glute Bridge
2 Sets
10 Reps
-
5
Wall Slides with Liftoff
2 Sets
8 Reps
-
6
Single Arm Reach
2 Sets
8 Reps
-
7
Bulgarian Split Squat (Bodyweight)
3 Sets
8 Reps
-
8
Bulgarian Split Squat (Dumbbell)
4 Sets
8 Reps
-
9
Dead Bug
2 Sets
6 Reps
-
10
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
11
Single Leg Romanian Deadlift
3 Sets
8 Reps
-
12
B-Stance Hip Thrust
3 Sets
10 Reps
-
13
Pallof Press
3 Sets
10 Reps
-
14
Bear Craw Isometric Hold
3 Sets
10 Reps
-
Day 2
1
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
-
2
90/90 Hip Flow
3 Sets
8 Reps
-
3
Arm Circle
3 Sets
8 Reps
-
4
Single Leg Glute Bridge
2 Sets
10 Reps
-
5
Wall Slides with Liftoff
3 Sets
8 Reps
-
6
Single Arm Reach
2 Sets
8 Reps
-
7
Scapular Push Up
3 Sets
8 Reps
-
8
Tempo Bench Press
4 Sets
6 Reps
@7
9
Single Arm Dumbbell Bench
4 Sets
8 Reps
-
10
Single Arm Dumbbell Bench
3 Sets
8 Reps
-
11
Landmine Press
3 Sets
10 Reps
-
12
Chest Supported Row (Machine)
3 Sets
12 Reps
-
13
Push-up Plus
3 Sets
8 Reps
-
Day 3
1
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
-
2
90/90 Hip Flow
3 Sets
8 Reps
-
3
Arm Circle
3 Sets
8 Reps
-
4
Single Leg Glute Bridge
2 Sets
10 Reps
-
5
Wall Slides with Liftoff
3 Sets
8 Reps
-
6
Single Arm Reach
2 Sets
8 Reps
-
7
Hip Hinge Rocks
2 Sets
10 Reps
-
8
Trap Bar Deadlift
4 Sets
6 Reps
-
9
Tempo Deadlift
4 Sets
6 Reps
-
10
Copenhagen Plank
3 Sets
1 mins
-
11
Copenhagen Plank
2 Sets
1 mins
-
12
Cable Adduction
4 Sets
10 Reps
-
13
Cable Adduction
3 Sets
10 Reps
-
14
Sumo Goblet Squat
3 Sets
10 Reps
-
15
Single Arm Farmer Carry
3 Sets
1 mins
-
16
Single Arm Farmer Carry
3 Sets
1 mins
-
17
Pallof Rotations
3 Sets
15 Reps
-
Day 4
1
Cat Cow and T-Spine Rotation
3 Sets
8 Reps
-
2
90/90 Hip Flow
3 Sets
8 Reps
-
3
Arm Circle
3 Sets
8 Reps
-
4
Single Leg Glute Bridge
2 Sets
10 Reps
-
5
Wall Slides with Liftoff
3 Sets
8 Reps
-
6
Single Arm Reach
2 Sets
8 Reps
-
7
Scapular Push Up
3 Sets
10 Reps
-
8
Half Kneeling Single Arm Press
3 Sets
10 Reps
-
9
Half Kneeling Single Arm Press
3 Sets
10 Reps
-
10
Pin Overhead Press
5 Sets
6 Reps
@7
11
Wall Slides with Liftoff
3 Sets
10 Reps
-
12
Face Pull
3 Sets
12 Reps
-
13
Cuban Rotation
3 Sets
8 Reps
-