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BoostcampPNG
Pickles
by Ishaan S.
1 athletes joined
Program Description
PT program
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
At Home
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jun 27, 2024 01:46
Last Edited
Jun 27, 2024 02:17
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Week 1
1 / 4 Weeks
Day 1
1
Pallof Press
2 Sets
10 Reps
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
3
Back Extension
3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
5
Plank
3 Sets
30 secs
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
8
Stir The Pot
2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps
Day 2
1
Pallof Press
2 Sets
10 Reps
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
3
Back Extension
3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
5
Plank
3 Sets
30 secs
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
8
Stir The Pot
2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps
Day 3
1
Pallof Press
2 Sets
10 Reps
2
Side step with thera band (45 degree angle)
3 Sets
20 Reps
3
Back Extension
3 Sets
30 secs
4
Heel Raises with bi lateral great toe extension with band
3 Sets
10 Reps
5
Plank
3 Sets
30 secs
6
Abs Crunch (Bodyweight)
3 Sets
30 secs
7
Heel Raise - calf raise - standing ball squeeze
3 Sets
20 Reps
8
Stir The Pot
2 Sets
3-5 Reps
9
Side step squat keep feet still band around edges of feet
2 Sets
30 Reps
10
Banded knee raise (dorsiflexed)
4 Sets
10 Reps