JULY 2025

Day 1 Upper

Cat cow
Prone Y/T/W raises
Push up w 3 sec iso/pike/T rotation
TRX row

BB bench x 6 (6)
NG chin up x 6-8
HK KB chops x 10 each
4 sets

Bench supported cable row x 8
BB Z-press x 8
Cable fly x 8
4 sets

RB shoulder drives x 10 each
Hanging knee tucks w MB x max
3 sets



Day 2 lower

Side plank clamshell
Single leg standing kick out, slight squat (band around ankle)
Hip airplane
Slow tempo squat (w band above knee), 2 sets of 10, add weight 2nd set

BB back squat x 6
Copenhagen iso x 30s
SL RB hamstring curls x 8 ea
4 sets

Kickstand RDL x 8
Weighted hip airplane x 8 ea
Box jumps x 10
4 sets

RB march x 10 each
Slam ball x 10
KB swings x 20
3 sets



Day 3 Upper

Warm up
Scap pulls
HK spidermans
Band pulls pro/sup 8/8
Band/dowel flossing
TRX row neutral/pro/sup/face pull/fly x 3 ea

DB chest supported row x 6
DB incline bench x 6
SA chaos carry x 20m each
4 sets

BB push press x 8
Pull ups max
Handstands x 30s
4 sets

Ski Erg 5 cal -> 30s rest x 5



Day 4 Lower
Cat cow
Side plank clamshell
Single leg standing kick out, slight squat (band around ankle)
Shifting lat lunge/Cossack
Hip airplane (w band around standing thigh pulling laterally)
Slow tempo sumo squat w mobility

BB sumo squat x 8
Curtsy step up w plate x 6 each
4 sets

BB RDL x 8 45 ea
Landmine lateral squat x 8 ea side
4 sets

BSS x 6 ea. 30 ea
Star plank x 20s ea
3 sets

Aerodyne 10 sec on, 45 s rest x 6