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 Thread the needle x5ea Inchworm with hip lunge x5ea Half-kneeling ankle wall mobilization x10ea Lateral Squat x10ea Single-leg Romanian deadlift with reach x5ea
Month 1 Day 1 - Lower Body Lessons A. Weighted Bulgarian split squat pulse 3×12-15ea, 2min B1. Eccentric-accentuated weighted Romanian deadlift (4-second lowering phase) 3×8-12, 30s B2. Pause B-stance weighted hip thrust (2-second pause) 3×8-12ea, 2min C. Elevator goblet squat 3×8-12, 2min D. Kickstand good morning 3×12-15ea, 90s E. Single-leg foot-elevated BW glute bridge 2×8-15ea, 1min
Month 1 Day 2 - Upper Body Lessons A. Standing shoulder press 3×6-10, 2min B1. Partner or Towel/bedsheet inverted row 3×12-15, 30s B2. BW push-up + eccentric push-up (5-second lowering phase) 3xAMRAP+3-5, 2min C1. Weighted gorilla row 3×8-15ea, 30s C2. 1-arm lateral raise 3×12-15ea, 90s D. Slider body saw 3×6-10, 90s E. Hollow body hold 2×20-30s, 1min
Month 1 Day 3 - Lower Body Lessons A. Weighted glute bridge 3×30-50, 2min B1. Racked curtsy lunge 3×8-12ea, 30s B2. Weighted sumo stiff leg deadlift 3×10-20, 2min C. Single-leg BW hip thrust with pulse 3×2-15ea, 2min D. Weighted reverse lunge to step-up 3×8-12ea, 90s E. Side-lying hip raise 2×8-15ea, 1min
Month 1 Day 4 Upper Body Lessons A. Partner or Towel/bedsheet inverted row 3xAMRAP, 2min B. Incline weighted press 3×8-15, 2min C1. UH-grip pause weighted row (3-second pause) 3×8-15, 30s C2. Seated Z press 3×8-15, 2min D1. Weighted hammer curl 3×10-15, 30s D2. Bench dip 3xAMRAP, 90s E. Torso-elevated renegade row 2×8-12ea, 1min
Month 2 - Dynamic Warm-up Lessons Side-lying windmill 10ea BW glute bridge to OH reach 10ea Front to back leg swing 10ea Side-to-side leg swing 10ea Squat-to-stand with reach 5
Month 2 Day 1 - Lower Body Lessons A. B-stance weighted glute bridge 3×15-20ea, 2min B. Kang squat 3×8-12, 2min C1. Single-leg foot-elevated hamstring bridge 3×12-20ea, 30s C2. Weighted glute bridge 3×20-30, 2min D. Front foot-elevated weighted split squat 3×8-12ea, 2min E. Alternating BW reverse lunge 2×20-30ea, 1min
Month 2 Day 2 - Upper Body Lessons A. Weighted floor press 3×8-15, 2min B. Pause inverted row (3-second pause) 3×6-10, 2min C1. Weighted pause shoulder press (2-second pause) 3×6-10, 30s C2. B-stance 1-arm weighted row (2-second pause) 3×8-15ea, 90s D1. Close-grip torso-elevated push-up 3×12-15, 30s D2. Bentover Y raise 3×12-15, 90s E. Bird dog 2×12-15ea, 1min
Month 2 Day 3 - Full Body Lessons A. Rear foot-elevated single-leg Romanian deadlift 3×8-12ea, 2min B1. Half-kneeling 1-arm weighted shoulder press 3×10-20ea, 30s B2. Kneeling leg extension 3xAMRAP, 2min C1. Towel pull-up 3xAMRAP, 30s C2. Kickstand hip thrust 3×12-15ea, 2min D. Weighted 6-ways 3×6-10, 90s E. Half-kneeling weighted chop 2×8-15ea, 1min
Month 2 Day 4 - Full Body Lessons A. Bentover weighted row 3×8-15, 2min B. Weighted thruster 3×8-12ea, 2min C1. Pike push-up 3xAMRAP, 0s C2. Slider/towel leg curl 3×8-15, 0s C3. Lateral raise 21s 3x7ea, 2min D. Weighted swing 3×10-15, 2min E. Stepdown 2×6-10ea, 1min
Month 3 - Dynamic Warm-up Lessons Prone lift-off x10 Open book x10ea Quadruped adductor hinge x10ea Walking quad stretch x10ea Walking knee hug x10ea
Month 3 Day 1 - Lower Body Lessons A. Weighted hip thrust triple contraction 3×12-15, 2min B1. Overhead weighted lunge 3×8-15ea, 30s B2. Weighted Romanian deadlift 1.5 reps 3×8-12, 2min C1. Single-leg foot-elevated BW glute bridge 3×20-30ea, 30s C2. 4-3-1 weighted sumo squat 3×8-15, 2min D. Bent-leg Copenhagen plank 2-3×10-20s ea, 90s E. Side-lying pause hip raise (2-second pause) 2×6-10ea, 1min
Month 3 Day 2 - Upper Body Lessons A. Incline weighted press 3×15-20, 2min B1. Pause weighted pullover (2-second pause) 3×8-12, 30s B2. Weighted push press 3×12-15, 2min C. Pause weighted face pull (2-second pause) 3×8-15, 90s D1. Eccentric-accentuated bicep curl (3-second lowering phase) 3×8-15, 30s D2. Weighted overhead tricep extension 3×12-15ea, 90s E. Crab hold 2×40-60s, 1min
Month 3 Day 3 - Full Body Lessons A. Weighted B-stance row to Romanian deadlift 3×6-10ea, 2min B1. Eccentric-accentuated weighted shoulder press 3×10-20, 30s B2. Weighted hip thrust 3×20-30, 2min C1. Weighted upright row 3×12-15, 30s C2. Staggered stance squat 3×6-10ea, 2min D. Eccentric-accentuated push-up or Eccentric-accentuated torso-elevated push-up 2-3×8-12, 2min E. Pause weighted glute bridge 3×12-15, 90s
Month 3 Day 4 - Full Body Lessons A1. Close-grip push-up from knees 2xAMRAP, 30s A2. Eccentric skater squat (5-second lowering phase) 2×3-5ea, 90s B1. 1-arm weighted thruster 3×8-15ea, 0s B2. B-stance 1-arm weighted pause row 3×8-15ea, 2min B3. 1-arm weighted Bulgarian split squat 3×8-15ea, 30s B4. Rear foot elevated 1-arm single-leg Romanian deadlift 3×8-15ea, 2min C. Torso-elevated shoulder tap 2×6-10ea, 1min
