Workout #1 (Mon/Tue)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Squat

Ancore Rope Deadbug

BB Eccentric Pullup

Max Pushups

Reverse Lunge (Airex optional)

DL RDL Curl + OHP

TRX SA Row w/o Rotation

Wheel Rollout

VS Wide Mountain Climber

Rev Lunge + Single DB Curl-OHP

Pillar Pushup

Fast Feet

Workout #2 (Wed/Sat)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench Press

Ancore SA Squat to Row

Stallones

Lunge Base Curl

Kickstand SL RDL

Side Plank with Rotation

Max Height Jump

1.5 Rep Pushup

Plank Leg Lift

Sprinter Start

Crawl

Workout #3 (Thu/Fri)

Handwalks + Down Dog

BW SL RDL

Reverse Lunge

Deadlift

VS Clock Press

TRX/Bench Pistol

Rehab Side Plank

45* Off Bench SA Chest Press

Cross Supported BOR 

Bench Glute Bridge

Plank w/ Reach

Suitcase Crunch

DA Goblet Squat + Pulse

Pushup + Shoulder Tap

Cycle starting 8/18/25

Workout #1 (Mon/Tue)

Handwalks + Down Dog

BW SL RDL

Reverse Lunge

Deadlifts

Plyo Mountain Climbers

Ancore Face Pull

Single Knee/Foot Pushup

Rev Lunge + OHP

Foam Roller Glute Bridge

Half-Kneeling Chop

TRX Eccentric Row

Burpee No Pushup

Kneeling Tempo Pushup

Marching Plank

Workout #2 (Wed/Sat)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Squat

SA Push Press

Bent Knee BB Max Hang

High Plank Shoulder + Opp Foot Tap

SA Bench Split Squat

Feet Elevated Hamstring Bridge

DB Alt. Incline Press

Seated DA Bicep Curl

Split Squat Jumps

Hovering Bird Dog

Jumping Jacks

Workout #3 (Thu/Fri)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench

Eccentric 3-Pt Row

Eccentric Hamstring Curls

SA (wtd) Stationary March

SL RDL + Curl + OHP

TRX Pike

Box Pistol Squat

TRX Skull Crushers

Mini Band Walks

Mini Band Quad Plank

Mini Band ABD/EXT

Eccentric Pushup (with band)