On-Ramp Program

If you signed up mid-month, follow this “On-Ramp Program” for 2 weeks, then switch to the regular program on the 1st of the next month.

Perform 2 or 3 training sessions per week. Alternate between the Day 1 & Day 2 sessions.

Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 8-10 reps

Goblet Squat (Kettlebell)

A2. 2-3 sets of 8-10 reps/side

Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)

B1. 2-3 sets of 8-10 reps

Hamstring Bridge Slide (Blanket)

B2. 2-3 sets of 8-10 reps

Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)

C1. 2-3 sets of 6-8 reps :20-:30/side

Suitcase Carry & March in Place (Kettlebell)

C2. 2-3 sets of 3 “mini-sets” of :10 w/ :10 rest in between

Seated Adductor Squeeze

D1. 2-3 sets of :20-:30

Rear Delt Plank (Chairs)

D2. 2-3 sets of :20-:30

Loaded Plank (Band/Plate)

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day 2

A1. 2-3 sets of 8-10 reps

Conventional Deadlift (Kettlebell)

A2. 2-3 sets of 8-10 reps/side

Low Lunge Single-Arm Overhead Press (Kettlebell)

B1. 2-3 sets of 8-10 reps/side

Step-Up (Kettlebell & Bench)

B2. 2-3 sets of 8-10 reps/side

Three-Point Row (Kettlebell & Bench)

C1. 2-3 sets of 10-12 reps

Lying Tricep Extension (Kettlebell)

C2. 2-3 sets of 10-12 reps

Standing Bicep Curl (Kettlebell)

D1. 2-3 sets of 6-8 reps/side

Resisted Bird Dog (Band)

D2. 2-3 sets of 6-8 reps/side

Dead Bug

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk