Week 1

• Monday

  • Warm-up 8 exercises

    • Yuri's Shoulder Band Warmup

      Set repslb15-

      Rest

      -

    • Squat Sky Reaches

      Set repslb15-

      Rest

      -

    • GMB Wrist Prep

      Set repslb110-

      Rest

      -

    • Deadbugs

      Set timelb130-230-

      Rest

      45

    • Arch Hangs

      Set repslb110-

      Rest

      -

    • Support Hold

      Set timelb130-230-

      Rest

      45

    • Easier Squat progression

      Set repslb110-

      Rest

      -

    • Easier Hinge progression

      Set repslb110-

      Rest

      -

  • First Pair 2 exercises

    • Scapular Pulls

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Assisted Squat

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Second Pair 2 exercises

    • Parallel Bar Support Hold

      Set timelb110-210-310-

      Rest

      90

      Exercise Rules

    • Romanian Deadlift

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Third Pair 2 exercises

    • Vertical Rows

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Vertical Pushup

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Core Triplet 3 exercises

    • Plank

      Set timelb15-

      Rest

      60

      Exercise Rules

    • Banded Pallof Press

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules

    • Reverse Hyperextension

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules

• Wednesday

  • Warm-up 8 exercises

    • Yuri's Shoulder Band Warmup

      Set repslb15-

      Rest

      -

    • Squat Sky Reaches

      Set repslb15-

      Rest

      -

    • GMB Wrist Prep

      Set repslb110-

      Rest

      -

    • Deadbugs

      Set timelb130-230-

      Rest

      45

    • Arch Hangs

      Set repslb110-

      Rest

      -

    • Support Hold

      Set timelb130-230-

      Rest

      45

    • Easier Squat progression

      Set repslb110-

      Rest

      -

    • Easier Hinge progression

      Set repslb110-

      Rest

      -

  • First Pair 2 exercises

    • Scapular Pulls

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Assisted Squat

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Second Pair 2 exercises

    • Parallel Bar Support Hold

      Set timelb110-210-310-

      Rest

      90

      Exercise Rules

    • Romanian Deadlift

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Third Pair 2 exercises

    • Vertical Rows

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Vertical Pushup

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Core Triplet 3 exercises

    • Plank

      Set timelb15-

      Rest

      60

      Exercise Rules

    • Banded Pallof Press

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules

    • Reverse Hyperextension

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules

• Friday

  • Warm-up 8 exercises

    • Yuri's Shoulder Band Warmup

      Set repslb15-

      Rest

      -

    • Squat Sky Reaches

      Set repslb15-

      Rest

      -

    • GMB Wrist Prep

      Set repslb110-

      Rest

      -

    • Deadbugs

      Set timelb130-230-

      Rest

      45

    • Arch Hangs

      Set repslb110-

      Rest

      -

    • Support Hold

      Set timelb130-230-

      Rest

      45

    • Easier Squat progression

      Set repslb110-

      Rest

      -

    • Easier Hinge progression

      Set repslb110-

      Rest

      -

  • First Pair 2 exercises

    • Scapular Pulls

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Assisted Squat

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Second Pair 2 exercises

    • Parallel Bar Support Hold

      Set timelb110-210-310-

      Rest

      90

      Exercise Rules

    • Romanian Deadlift

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Third Pair 2 exercises

    • Vertical Rows

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

    • Vertical Pushup

      Set repslb15-25-35-

      Rest

      90

      Exercise Rules

  • Core Triplet 3 exercises

    • Plank

      Set timelb15-

      Rest

      60

      Exercise Rules

    • Banded Pallof Press

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules

    • Reverse Hyperextension

      Set repslb18-28-38-

      Rest

      60

      Exercise Rules