Workout #1 (Mon/Tue)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Squat

Ancore Straight Arm Pulldown

Rehab Side Plank

Eccentric Pushups

Incline Chest Press

DB Rev. Lunge + Curl

Angle Wheel Rollout

TRX SA Row + Rotation

Squat Jumps

Reverse Lunge with Front/Side Raise

Incline Tricep Kickbacks 

Workout #2 (Wed/Sat)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench Press

Gob Rev. Lunge + Pulse

Half Kneeling Single Arm Pulldown

Bench/TRX Pistol Squat

SA Rev Lunge

Pushup + Vertical Reach

Box Glute Bridge

Body Saw (VS)

Static Lunge + DB Curl

Rear Pedestal

Suitcase Crunch

Mountain Climbers

Workout #3 (Thu/Fri)

Handwalks + Down Dog

BW SL RDL

Reverse Lunge

Deadlift

SA Deadbug Chest Press

DB/BB Shrug

Ancore Rope Tricep Extension

DA Gob Squat + Pulse

SA DB Bent Over Row + Pause

BSS + optional Hop

On Bench Knee Tucks

DB Thruster

Reaching Crunch

Stepup Pushup

Cycle starting 12/8/25