Click here to make a copy & view the spreadsheet.

Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

day 1

A1. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair) (version 1)
Band-Assisted Pull-Up (Band) (version 2)
Eccentric Pull-Up (Pull-Up Bar) (version 3)
Pull-Up (Pull-Up Bar) (version 4)
Sphinx Slide (Blanket) (substitution)

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

Sliding Reverse Lunge (Kettlebell & Blanket) (version 1)
Sliding Back-Loaded Reverse Lunge (Barbell & Blanket) (version 2)

B1. 2-3 sets of 6-8 reps/side

Down Dog Alternating Ankle Tap

B2. 2-3 sets of :20-:30

Face Up Plank (Bench)

C1. 2-3 sets of 6-8 reps

Bent-over Cuban Press

C2. 2-3 sets of :20-:30

Plank Alligator Crawl (Forward & Backward) (Blanket)

D1. 2-3 sets of 8-10 reps

Hanging Leg Raise (Pull-Up Bar) (version 1)
Supine Knee Tuck & Supine Leg Lift (substitution)

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

Forearm Side Plank Roll

day 2

A1. 2-3 sets of 8-10 reps

Inverted Row (Barbell) (version 1)
45° Inverted Row (Bed Sheet) (substitution)

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

Glute Bridge w/ Overhead Wall Press (version 1)
Single-Leg Glute Bridge w/ Overhead Wall Press (version 2)

B1. 2-3 sets of 8-10 reps

Resisted Conventional Deadlift (Kettlebell & Band) (version 1)
Resisted Conventional Deadlift (Barbell & Band) (version 2)

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

Kneeling Single-Arm Overhead Press (Kettlebell) (version 1)
Low Lunge Single-Arm Overhead Press (Kettlebell) (version 2)

C1. 2-3 sets of 8-10 reps

Goblet Squat w/ Bicep Curl (Kettlebell)

C2. 2-3 sets of 6-8 reps/side

Dead Bug (version 1)
Dead Bug Pullover (Kettlebell) (version 2)

D1. 2-3 sets of 8-10 reps

Scapular Pull-Up (Pull-Up Bar) (version 1)
Scapular Sphinx Slide (Blanket) (substitution)

D2. 2-3 sets of 6-8 reps

Dolphin to Forearm Plank Slide (Blanket)

day 3

A1. 2-3 sets of 6-8 reps

Leg-Assisted Pull-Up (Pull-Up Bar & Chair)¹ (version 1)
Band-Assisted Pull-Up (Band)¹ (version 2)
Eccentric Pull-Up (Pull-Up Bar)¹ (version 4)
Wide Pull-Up (Pull-Up Bar)
Sphinx Slide (Blanket) (substitution)

¹Take a wide grip (hands wider than shoulder width)

A2. 2-3 sets of 6-8 reps/side

Bottom-Loaded Windmill (Kettlebell)

B1. 2-3 sets of 8-10 reps

Incline Push-Up (Bench)² (version 1)
Band-Assisted Push-Up (Band)² (version 2)
Eccentric Push-Up² (version 3)
Tricep Push-Up (version 4)
Loaded Push-Up (Band/Plate)² (version 5)

²Perform as tricep push-up (elbows in)

B2. 2-3 sets of 10-12 reps

Towel Bicep Curl (Kettlebell & Towel) (version 1)
Standing Bicep Curl (Kettlebell) (substitution)

C1. 2-3 sets of :20-:30

Wall Sit March (version 1)
Single-Leg Wall Sit (version 2)

C2. 2-3 sets of :20-:30

Crab Walk (Forward & Backward)

D1. 2-3 sets of 10-12 reps/side

Lateral Raise (Band)

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

Hanging Hollow Body Hold (Pull-Up Bar) (version 1)
Supine Hollow Body Hold (substitution)

Optional Cool-Down (Choose One):

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