Program Description
Phase 1: • Build foundational strength and correct imbalances • Reintroduce aerobic running (Z2) and rowing • Prepare tendons/joints for explosive or high-volume work
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Powerlifting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 02, 2025 03:53
- Last EditedJun 02, 2025 09:42
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Cossack Squat (Bodyweight)
2
5 reps
-
3
World's Greatest Stretch
1
5 reps
-
4
Glute Bridge (Bodyweight)
1
15 reps
-
5
Lateral Banded Walk
1
10 reps
-
6A
Squat (Barbell)
4
5 reps
RPE 7-8
6B
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
7A
Walking Lunge (Dumbbell)
3
10 reps
-
7B
Incline Treadmill March
3
3 mins
-
8
Plank (Weighted)
3
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
10
Couch Stretch
1
1 mins
-
11
Hamstring Flossing (Banded)
1
1 mins
-
12
Nasal Breathing
1
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
1
5 mins
-
2
Arm Circle
1
30 secs
-
3
Band Pull Apart
1
15 reps
-
4
PVC Passthrough
1
10 reps
-
5
Scapular Push Up
1
10 reps
-
6
Shoulder CARs
1
3 reps
-
7A
Pull-Up (Assisted)
4
AMRAP
-
7B
Incline Bench Press (Dumbbell)
4
6 reps
RPE 7
8
Single Arm Row (Dumbbell)
3
10 reps
-
9
Seated Shoulder Press (Dumbbell)
3
10 reps
-
10
500m Row
5
RPE 7-8
11
Hanging Leg Raise
3
15 reps
-
12
Cross-Body Posterior Shoulder Stretch
1
1 mins
-
13
Bench Lat Stretch
1
1 mins
-
14
Wrist Flexor/Extensor Stretch
1
30 secs
-
15
Box Breathing
4
4 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
-
2
Leg Swings
1
10 reps
-
3
Standing Calf Raise
1
15 reps
-
4
High Knees + Butt Kicks
1
30 secs
-
5
Run
1
30-40 mins
-
6
Farmer's Walk (Weighted)
4
40 reps
-
7
Bear Hug Carry
3
20 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Standing Hamstring Strech
1
1 mins
-
10
Ankle Dorsiflexion Stretch
1
1 mins
-
11
90/90 Hip Flow
1
2 mins
-
12
Diaphragmatic Breathing
1
3 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Foam Roll
1
30 secs
-
2
Bird Dog
1
10 reps
-
3
Dead Bug
1
10 reps
-
4
Dynamic Lunge With Reach
1
6 reps
-
5A
Pull Through (Cable)
3
5 reps
-
5B
Step-Up (Weighted)
3
8 reps
-
5C
Wall Ball
3
15 reps
-
5D
Push Up
3
15 reps
-
5E
200m Row
3
-
6
Incline Treadmill March
3
2 mins
-
7
Farmer's Walk (Weighted)
4
50 reps
-
8A
Dead Bug
3
30 secs
-
8B
Pallof Press
3
10 reps
-
8C
Hollow Hold
3
30 secs
-
9
Thoracic Extension Stretch
1
2 mins
-
10
Pigeon Stretch with Thoracic Rotation
1
1 mins
-
11
Seated Forward Fold
1
1-2 mins
-
12
Supine Spinal Twist Stretch
1
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Seated Row (Machine)1 Set
5 mins
-
2
Arm Circle1 Set
30 secs
-
3
Band Pull Apart1 Set
15 Reps
-
4
PVC Passthrough1 Set
10 Reps
-
5
Scapular Push Up1 Set
10 Reps
-
6
Shoulder CARs1 Set
3 Reps
-
7A
Pull-Up (Assisted)4 Sets
AMRAP
-
7B
Incline Bench Press (Dumbbell)4 Sets
6 Reps
@7
8
Single Arm Row (Dumbbell)3 Sets
10 Reps
-
9
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
-
10
500m Row5 Sets
@7-8
11
Hanging Leg Raise3 Sets
15 Reps
-
12
Cross-Body Posterior Shoulder Stretch1 Set
1 mins
-
13
Bench Lat Stretch1 Set
1 mins
-
14
Wrist Flexor/Extensor Stretch1 Set
30 secs
-
15
Box Breathing4 Sets
4 Reps
-
Day 3
1
Light Jog1 Set
5 mins
-
2
Leg Swings 1 Set
10 Reps
-
3
Standing Calf Raise1 Set
15 Reps
-
4
High Knees + Butt Kicks1 Set
30 secs
-
5
Run1 Set
30-40 mins
-
6
Farmer's Walk (Weighted)4 Sets
40 Reps
-
7
Bear Hug Carry3 Sets
20 Reps
-
8A
Dead Bug3 Sets
30 secs
-
8B
Pallof Press3 Sets
10 Reps
-
8C
Hollow Hold3 Sets
30 secs
-
9
Standing Hamstring Strech1 Set
1 mins
-
10
Ankle Dorsiflexion Stretch1 Set
1 mins
-
11
90/90 Hip Flow1 Set
2 mins
-
12
Diaphragmatic Breathing1 Set
3 mins
-
Day 4
1
Foam Roll1 Set
30 secs
-
2
Bird Dog1 Set
10 Reps
-
3
Dead Bug1 Set
10 Reps
-
4
Dynamic Lunge With Reach1 Set
6 Reps
-
5A
Pull Through (Cable)3 Sets
5 Reps
-
5B
Step-Up (Weighted)3 Sets
8 Reps
-
5C
Wall Ball3 Sets
15 Reps
-
5D
Push Up3 Sets
15 Reps
-
5E
200m Row3 Sets
-
6
Incline Treadmill March3 Sets
2 mins
-
7
Farmer's Walk (Weighted)4 Sets
50 Reps
-
8A
Dead Bug3 Sets
30 secs
-
8B
Pallof Press3 Sets
10 Reps
-
8C
Hollow Hold3 Sets
30 secs
-
9
Thoracic Extension Stretch1 Set
2 mins
-
10
Pigeon Stretch with Thoracic Rotation1 Set
1 mins
-
11
Seated Forward Fold1 Set
1-2 mins
-
12
Supine Spinal Twist Stretch1 Set
1 mins
-
Day 1
1
Treadmill1 Set
5 mins
-
2
Cossack Squat (Bodyweight)2 Sets
5 Reps
-
3
World's Greatest Stretch1 Set
5 Reps
-
4
Glute Bridge (Bodyweight)1 Set
15 Reps
-
5
Lateral Banded Walk1 Set
10 Reps
-
6A
Squat (Barbell)4 Sets
5 Reps
@7-8
6B
Romanian Deadlift (Barbell)3 Sets
8 Reps
@7
7A
Walking Lunge (Dumbbell)3 Sets
10 Reps
-
7B
Incline Treadmill March3 Sets
3 mins
-
8
Plank (Weighted)3 Sets
30-45 secs
-
9
Pigeon Stretch with Thoracic Rotation1 Set
1 mins
-
10
Couch Stretch1 Set
1 mins
-
11
Hamstring Flossing (Banded)1 Set
1 mins
-
12
Nasal Breathing1 Set
3 mins
-