Workout #1 (Mon/Tue)

Handwalks  + Down Dog

BW SL RDL

Reverse Lunge

Deadlift

TRX Pushup

Lunge Base SA Ancore Row

HP Vertical Reach

Half Kneeling SA DB OHP

High Plank SA Row on Bench

TRX Hamstring Curl

Decline Situp

SA Push Press

Russian Twist

TRX Squat + Row

Double Leg Drop

Workout #2 (Wed/Sat/Sun)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Squat

Slow 45* Mt Climber

Bent Knee BB Max Hang

DB Strict OHP

DB Chest Press (flat)

Rev. Lunge with Rotation

TRX Bicep Curl

Bent Over Rear Fly

Static Lunge Base Jumps

Pushup + Toe Grab

Squat Jump with Pulse

TRX Wide Elbow Row

Workout #3 (Thu/Fri)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench Press

TRX Slow Row

Cross Crunch

Gob Lateral Lunge

SL RDL + Curl + OHP

TRX Standing Skull Crusher

TRX Row to Pallof Press

Marching Plank

Band Squat Pulse

Band Glute Bridge

Band Deadbug

Cycle starting 4/28/25

Workout #1 (Mon/Tue)

Thread the Needle

Quad Plank Shoulder Tap

Bent Over Ws

Lateral Squats (static)

Bench

DB Sumo DL

Ancore Half Kneeling Pallof

TRX Rear Fly

SA DB Clean and Jerk

SL RDL + SA Row (single)

Conleys

Hand Walkout

Strict Pushup

High Knees

Plank Jack

In-Out Squat Jump

Workout #2 (Wed/Sat/Sun)

Handwalks  + Down Dog

BW SL RDL

Reverse Lunge

Deadlift

Side Plank Switch

Static Ancore Pallof + Reverse Lunge

Pause Pushups 

DB DA Thruster

Curtsy Lunge - TRX

DB Straight Leg Situps

Cross Bench Pullover

Forward Reverse Lunge

Burpee

SL Bicep Curl (non-alt)

Workout #3 (Thu/Fri)

World's Greatest Stretch

Deep Squat + Rock + Reach

Mini Band Walks

Mini Band Squats

Squat

SL HP + Stand (TRX)

BB Pullups - Slow Up

Ancore Pallof March

DB Alt Chest Press

TRX Pause Row

Lateral Kickstand SL RDL

DB SA Standing Oblique

Bicycle

Bench Dips

Bench BSS

Plank + Hip Rotation