Date

Dynamic Stretches Reps

Yuri's Shoulder Band Warmup 5-10
Squat Sky Reaches 5-10
GMB Wrist Prep 10+
Deadbugs 30s
Arch Hangs 5-10
Support Hold 30s
Easier Squat Progression 10
Easier Hinge Progression 10
Strength Work Reps
Pull-up progression 3x5-8
Pair
Squat Progression 3x5-8
Dip Progression 3x5-8
Pair
Hinge Progression 3x5-8
Row Progression 3x5-8
Pair
Pushup progression 3x5-8
Core Work Reps
Anti-extension Progression 3x8-12
Triplet Anti-rotation Progression 3x8-12
Extension Progression 3x8-12

Pull-up progression Squat Progression Dipping progression Hinge Progression Row Progression Pushup progression Anti-extension ProgressionAnti-rotation Progression Extension Progression
i Scapular Pulls Assisted Squat Parallel Bar Support Hold Romanian Deadlift Vertical Rows Vertical Pushup Plank Banded Pallof Press Reverse Hyperextension i
ii Arch Hangs Squat Negative Dips Single Legged Deadlift Incline Rows Incline Pushup Ring Ab Rollouts ii
iii Pull-up Negatives Split Squat Parallel Bar Dips Banded Nordic Curl NegativesHorizontal Rows Full Pushup iii
iv Pull-ups Bulgarian Split Squat Weighted Dips Banded Nordic Curl Wide Rows Diamond Pushup iv
v Weighted Pull-ups Beginner Shrimp Squat Nordic Curls Weighted Inverted Rows Pseudo Planche Pushups v
vi Intermediate Shrimp Squat vi
vii Advanced Shrimp Squat vii
viii Weighted Shrimp Squat viii