W1/D2

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