Tutorials Lessons How to Create Your Own Makeshift Weight Bridge Tutorial Hip Hinge Tutorial Squat Tutorial Row Tutorial Push-up Tutorial
Month 1 - Dynamic Warm-up Lessons Lunge windmill x10 each Quadruped adductor hinge x10ea Squat-to-stand x10 Reverse lunge to OH reach x10ea Dynamic shoulder circle x10ea
Month 1 Day 1 - Lower Body Lessons A. Weighted split squat 2-3×6-10ea, 2min rest B1. Weighted Romanian deadlift 2-3×12-15, 30s rest B2. Weighted hip thrust 2-3×15-20, 2min rest C. Weighted squat 2-3×12-15, 2min rest D. Single-leg straight-leg foot-elevated BW glute bridge 2-3×12-15ea, 1min rest E. Side-lying BW hip abduction 2-3×15-20ea, 1min rest
Month 1 Day 2 - Upper Body Lessons A. Torso-elevated push-up 2-3×6-10, 2min rest B. Bentover weighted pause row (2-second pause) 2-3×6-10, 2min rest C1. Standing 1-arm weighted press, 2-3×8-12ea, 30s rest C2. YTWL 2-3×815, 1min rest D. 1-arm lateral raise, 2-3×8-15ea, 1min rest E. Plank-to-plank 2-3×8-12ea, 1min rest
Month 1 Day 3 - Full Body Lessons A. Pause weighted glute bridge (3-second pause) 2-3×8-12, 2min rest B. Weighted floor press 2-3×12-15, 2min rest C1. Single-leg braced weighted Romanian deadlift 2-3×12-15ea, 30s rest C2. Bentover 1-arm weighted row 2-3×12-15ea, 2min rest D. BW curtsy lunge 1-2×15-20ea, 1min rest E. Hollow body hold 2-3×20-30s, 1min rest
Month 2 - Dynamic Warm-up Lessons Side-lying windmill x10ea Glute bridge to OH reach x10ea Dynamic ankle mobilization x10ea Walking quad stretch x10ea Wall slide x10
Month 2 Day 1 - Lower Body Lessons A. 4-3-1 weighted sumo squat 3×6-10, 2min rest B1. Weighted B-stance hip thrust 3×12-15ea, 30s rest B2. Weighted sumo stiff-legged deadlift 3×12-15, 2min rest C. Weighted reverse lunge 3×8-12ea, 2min rest D. BW frog pump OR glute bridge 2×30-50, 2min rest E. Side-lying hip raise 2×8-12ea, 1min rest
Month 2 Day 2 - Upper Body Lessons A. Bentover 1-arm weighted row 3×6-10ea, 2min rest B. Weighted push press 3×8-12, 2min rest C1. Weighted pullover 3×8-12, 30s rest C2. Torso-elevated push-up* 3×6-10, 1min rest D1. Weighted bicep curl 3×12-15, 30s rest D2. Weighted skull crusher, 3×12-15, 1min rest
Month 2 Day 3 - Full Body Lessons A. Skater squat 3×6-10ea, 2min rest B. Bent over pause weighted row (3-second pause) 3×8-12, 2min rest C1. Weighted hip thrust 3×15-20, 30s rest C2. Eccentric push-up (5-second lowering phase), 3xAMRAP, 2min rest D1. Sliding leg curl 3×10-12, 30s rest D2. Weighted face pull 3×12-15, 1min rest
Month 2 Day 4 - (Bonus) Core Lessons A1. Deadbug 3×5-8ea, 30s rest A2. 1-arm weighted farmer’s hold 3×30-60s ea, 1min rest B1. Slider body saw 3×8-12 3×8-12, 30s rest B2. Lateral bear crawl 3×15-20ea, 1min rest
Month 3 - Dynamic Warm-up Lessons Inchworm to hip lunge x5ea Bentover T-spine rotation x10ea Lateral squat x10ea Walking hamstring and calf stretch x10ea BW windmill x10ea
Month 3 Day 1 - Full Body Lessons A1. Assisted pistol squat 3×6-10ea, 30s rest A2. Tempo weighted shoulder press (3-3-3) 3×8-12, 2min rest B1. Pause weighted hip thrust (3-second pause) 3×12-15, 30s rest B2. Weighted pullover 3×12-15, 2min rest C1. Slider leg curl 2×12-15, 30s rest C2. Close-grip push-up from knees, 2xAMRAP, 2min rest D. Extra range side-lying BW hip abduction, 2×20-30ea, 1min rest
Month 3 Day 2 - Full Body Lessons A1. Single-leg pause weighted hip thrust (3-second pause) 3×6-10ea, 0s rest A2. Single-leg weighted hip thrust 3×6-10ea, 2min rest B1. Bentover pause weighted 1-arm row (3-second pause) 3×6-10ea, 30s rest B2. Glute bridge floor press 3×12-15, 2min rest C1. Weighted reverse lunge to B-stance RDL 2×8-12ea, 30s rest C2. Weighted bicep curl, 2×12-15, 2min rest D. PPT plank 2×20-30s, 1min rest
Month 3 Day 3 - Full Body Lessons A1. Tempo weighted Bulgarian split squat (3-3-3) 3×8-12ea, 30s rest A2. Frog reverse hyperextension 3×15-20, 2min rest B1. Push-up 3xAMRAP, 30s rest B2. Lateral raise 3×12-15, 30s B3. Bentover rear delt raise 3×12-15, 2min rest C1. Single-leg straight-leg foot-elevated glute bridge 2×15-20ea, 30s rest C2. Feet-elevated BW glute bridge 2×20-30, 2min rest D. Slider mountain climber 2×15-20ea, 1min rest
Month 3 Day 4 - (Bonus) Core Lessons A1. Shoulder tap 3×8-12ea, 0s rest A2. Side plank raise 3×8-12ea, 0s rest A3. Lateral bear crawl 3×15-20ea, 2min rest B1. Bicycle crunch 3×15-20ea, 0s B2. Flutter kick 3×15-20ea, 0s B3. Hollow body hold 3×10-20s, 3min rest
