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/Sun)

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)

Cycle starting 7/21/25

Workout #1 (Mon/Tue)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench Press

SA Lat Lunge + Curl

Side Plank Drop

Core Extensions

Reverse Lunge + Step Up

Unsupported SA BOR

Plank w/ Hip Rot.

SA DB Clean + Jerk

TRX Rows

Mnt. Climbers

TRX Squat Jumps

TRX Pushups

Workout #2 (Wed/Sat/Sun)

Handwalks  + Down Dog

BW SL RDL

Reverse Lunge

Deadlift

TRX OH Squat

Straight Leg Drops

Glute Bridge DB Floor Press

SA Heavy Thruster

TRX Ecc. Pullup

Mt. Climbers (VS)

SA SL RDL (same side)

Mini Skaters

Narrow Pushups 

Bicycles

Workout #3 (Thu/Fri)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Back Squat

Ancore Split Stance Chest Press

BB Wide Pullups

SS Arnold Press

Chest Press - Neutral Grip

TRX Rear Fly

DB Dbl Leg RDL

SL V-up

DB DA Standing March

Hamstring Runner

TRX Squat to Row