Day 1 — Lower Body + Core
| ✔️ | Name | Details | Qty | ↑? |
|---|---|---|---|---|
| Warmup: 5 min brisk walk | ||||
| Dead bug | 6 reps, 2x | |||
| Side plank | 30s, 2x | |||
| Goblet squat | 8 reps, 3x | |||
| Romanian deadlift | 8 reps, 3x | |||
| Bulgarian split squat | 8 reps, 2x | |||
| Pallof press | 10 reps, 2x | |||
Day 2 — Upper Body
| ✔️ | Name | Details | Qty | ↑? |
|---|---|---|---|---|
| Warmup: 5 min brisk walk | ||||
| Dumbbell row | 12 reps, 4x | |||
| Neutral dumbbell bench | 10 reps, 3x | |||
| Neutral pull-up | 10 reps, 3x | |||
| Landmine press | 3 reps, 8x | |||
| Serratus punches | 12 reps, 2x | |||
| Prone Y-raises | 10 reps, 2x | |||
| Thoracic extensions | 10 reps, 3x | |||
Day 3 — Full Body + Movement
| ✔️ | Name | Details | Qty | ↑? |
|---|---|---|---|---|
| Warmup: 5 min brisk walk | ||||
| Farmer's carries | 30s, 5x | |||
| Goblet squat | 8 reps, 3x | |||
| Seated cable row | 10 reps, 3x | |||
| Incline dumbbell press | 10 reps, 3x | |||
| World's greatest stretch | 10 reps, 2x | |||
| Deep squat hold | 30s | |||
| Hip openers | 30s, each side | |||
| Spinal segmentation | 10x ↑, 10x ↓ | |||
| Supine breathing | 10x | |||