Cycle starting 9/15/25 Workout #1 (Mon/Tue)Thread the NeedleQuad Plank Shoulder TapBent Over WsLateral Squats (static)BenchDB Sumo DLAncore Half Kneeling PallofTRX Rear FlySA DB Clean and Push PressSL RDL + SA Row (single)ConleysHand WalkoutStrict PushupHigh KneesPlank JackIn-Out Squat JumpWorkout #2 (Wed/Sat)Handwalks + Down DogBW SL RDLReverse LungeDeadliftSide Plank SwitchStatic Ancore Pallof + Reverse LungePause Pushups DB DA ThrusterCurtsy Lunge - TRXDB Straight Leg SitupsCross Bench PulloverForward Reverse LungeBurpeeSL Bicep Curl (non-alt)Workout #3 (Thu/Fri)World's Greatest StretchDeep Squat + Rock + ReachMini Band WalksMini Band SquatsSquatSpiderman PushupsBB Pullups - Slow UpAncore Pallof MarchDB Alt Chest PressTRX Pause RowSA DB Cossack SquatDB SA Standing ObliqueBicycleBench DipsBench BSSPlank + Hip Rotation Workout #1 (Mon/Tue)Handwalks + Down DogBW SL RDLReverse LungeDeadliftTRX PushupLunge Base SA Ancore RowHP Vertical ReachHalf Kneeling SA DB OHPHigh Plank SA Row on BenchTRX Hamstring CurlCore ExtensionsSA Push PressRussian TwistTRX Squat + RowDouble Leg DropWorkout #2 (Wed/Sat)World's Greatest StretchDeep Squat + Rock + ReachMini Band WalksMini Band SquatsSquatSlow 45* Mt ClimberBent Knee BB Max HangDB Strict OHPDB Chest Press (flat)Rev. Lunge with RotationTRX Bicep CurlBent Over Rear FlyStatic Lunge Base JumpsPushup + Toe GrabSquat Jump with PulseTRX Wide Elbow RowWorkout #3 (Thu/Fri)Thread the NeedleQuad Plank Shoulder TapBent Over WsLateral Squats (static)Bench PressTRX Slow RowCross CrunchGob Lateral LungeSL RDL + Curl + OHPTRX Standing Skull CrusherDbl DB Wide Bent Over RowMarching PlankBand Squat PulseBand Glute BridgeBand Deadbug Cycle starting 10/13/25
