A. Warm-up x 2 sets
A1. Down dog to up dog x 5 reps, slow and controlled
A2. Kneeling thoracic twists x 5/side
A3. Push-up negative x 3 reps
A4. Bodyweight split squat x 10/leg
A5. Banded good morning x 15 reps
A6. Weighted YTLs x 6 reps
Note: since this is week 1 of the program, the intensity and volume will be a little lighter. Aim for RPE 7-8 on most sets. The volume and intensity will increase over the course of the program.
B. 4 Sets
B1. Barbell or dumbbell bench press** x 8 reps
*first set should be very light and remaining sets should be at RPE 7-8
**If you don’t have a bench, sub all bench presses with floor press
*Rest 60 seconds between sets
C. 3 Sets
C1. Barbell (or dumbbell) hip thrust x 12-15 reps
*Rest 60-90 seconds between sets
D. 3 Sets
D1. Inverted row on bar (or using rings/TRX**) x 10 reps
*Try to pause each rep at the top and squeeze your back muscles.
*Rest 60 seconds between sets
**Adjust body position to increase/decrease difficulty. If you don’t have any of this equipment, stick with dumbbell/banded bent over rows
E. 3 Sets
E1. Dumbbell overhead tricep extensions x 10 reps
E2. Dumbbell lateral raises x 10-12 reps
Rest 45-60 seconds between sets
F. 3 Sets
F1. Single leg foot elevated glute bridge x 10-12/side
*Rest 60 seconds between sets
G. 3 Sets (Optional core & glutes)
G1. Dumbbell overhead sit-ups x 10-15 reps
G2. Banded lateral monster walks x 15/side
*Rest 30 seconds between sets
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