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full body strength
A T H O M E P R O G R A M
R O U T I N E
MOVEMENT
A1. Pseudo Planche Push Up A2. Slider Hamstring Curl A3. Reverse Plank Extension
- Rest 45 sec between exercises, 90 sec between rounds. B1. Home Bodyweight Row B2. Shrimp Squat B3. Lying Leg Raise
- Rest 45 sec between exercises, 90 sec between rounds.
REPS 3-5 x 6-8 reps @ (4-0-1-0) 3-5 x 6-8 reps @ (4-0-1-0) 3-5 x 10-12 reps @ (1-0-1-2)
3-5 x 6-8 reps @ (4-0-1-0) 3-5 x 6-8 reps per side @ (4-0-1-0) 3-5 x 10-12 reps @ (2-1-1-0)
full body isometric
A T H O M E P R O G R A M
R O U T I N E
MOVEMENT
A1. Pike Handstand Hold A2. Natural Hamstring Curl Hold A3. Support / Tuck L-Sit Hold
- Rest 30 sec between exercises, 90 sec between rounds. B1. Tri-Pause Bodyweight Row B2. Single Leg Wall Sit B3. Oblique Plank
- Rest 30 sec between exercises, 90 sec between rounds.
REPS 3-5 x 30-40 secs 3-5 x 30-40 secs 3-5 x 30-40 secs
3-5 x 1-2 reps @ (3x10s) 3-5 x 20-30 secs per side 3-5 x 20-30 secs per side
full body mass gain
A T H O M E P R O G R A M
R O U T I N E
MOVEMENT
A1. Pike Push Up A2. Diamond Push Up A3. Cyclist Squat
- Superset A1-A2, 60 sec between A2-A3 and 100 sec between rounds. B1. Front Lever Row B2. Supinated Bodyweight Row B3. Reverse Hyperextension
- Superset B1-B2, 60 sec between B2-B3 and 100 sec between rounds.
REPS 3-5 x 4-6 reps @ (4-0-1-0) 3-5 x 8-12 reps @ (3-0-1-1) 3-5 x 10-12 reps @ (3-1-1-0)
3-5 x 4-6 reps @ (4-0-1-0) 3-5 x 8-12 reps per side @ (3-0-1-1) 3-5 x 10-12 reps @ (2-0-1-2)
upper body mass gain
A T H O M E P R O G R A M
R O U T I N E
MOVEMENT
A1. Pike Push Up A2. Diamond Push Up A3. Front Lever Row A4. Supinated Bodyweight Row
- Superset A1-A2, 60 sec between A2-A3, superset A3-A4 and 100 sec between rounds.
REPS 3-5 x 4-6 reps @ (4-0-1-0) 3-5 x 8-12 reps @ (3-0-1-1) 3-5 x 4-6 reps @ (4-0-1-0) 3-5 x 8-12 reps @ (3-0-1-1)
MOVEMENT
- Head Nods
- Breath Extensions
- Child Pose
- Thread The Needle
- Overhead Cat Cow
- McKenzie Push Up
- Upward Dog
- Table Top Quad Stretch
- Walking Downward Dog
- Hip Swivels
- 90:90 Glute Hinges
- Kneeling Hamstring Rocks (Right)
- Hip Flexor Lunge Extensions (Left)
- Lying Knee Drops
- Kneeling Hamstring Rocks (Left)
- Hip Flexor Lunge Extensions (Right)
- Standing Pancake Twists
- Prayer Squats
REPS 5 reps 5 reps 20 secs 5 reps per side 5 reps 5 reps 20 sec 3 reps per side 10 reps per side 5 reps per side 5 reps per side 10 reps 10 reps 5 reps per side 10 reps 10 reps 3 reps per side 5 reps
dynamic flexibility
F O L L O W A L O N G
R O U T I N E
MOVEMENT
- Breath Circles
- Shoulder Extension Reach
- German Sit
- Downward Dog
- Upward Dog
- Prone Shoulder Flexion Lifts
- Elevated Prone Butchers Block
- Cat Stretch
- Walking Downward Dog
- Pigeon Twists
- Pike Ground Push
- Squat To Pike
- Hip Flexor Lunge Leg Curl (Right)
- Hip Flexor Bent Leg Lunge (Right)
- Hip Flexor Lunge Leg Curl (Left)
- Hip Flexor Bent Leg Lunge (Left)
- Standing / Seated Pancake Reach
- Pancake Stretch
- Tailor Pose Contrast Contract
- Tailor Pose Stretch
REPS 5 reps 30 secs 30 secs 10 secs 10 secs 3 reps (5 secs) 30 secs 10 secs 10 reps per side 3 reps (10 secs) per side 3 reps (5 secs) 5 reps 3 reps (5 secs) 30 secs 3 reps (5 secs) 30 secs 3 reps (5 secs) 30 secs 3 reps (5 secs) per side 30 secs
pnf flexibility
F O L L O W A L O N G
R O U T I N E
alternative
A T H O M E P R O G R A M
R O U T I N E S
ORIGINAL
DAY 1. Full Body Strength DAY 2. Dynamic Flexibility DAY 3. Full Body Isometric DAY 4. PNF Flexibility DAY 5. Full Body Mass Gain DAY 6. Relaxed Stretching DAY 7. Active Rest
MASS GAIN DAY 1. Upper Body Strength DAY 2. Lower Body Strength DAY 3. Flexibility / Active Rest DAY 4. Upper Body Strength DAY 5. Lower Body Strength DAY 6. Flexibility / Active Rest DAY 7. Active Rest
BEGINNER
DAY 1. Full Body Strength DAY 2. Flexibility / Active Rest DAY 3. Full Body Isometric DAY 4. Flexibility / Active Rest DAY 5. Full Body Strength DAY 6. Flexibility / Active Rest DAY 7. Active Rest
DAY 8. Full Body Isometric DAY 9. Flexibility / Active Rest DAY 10. Full Body Strength DAY 11. Flexibility / Active Rest DAY 12. Full Body Isometric DAY 13. Flexibility / Active Rest DAY 14. Active Rest
SKILLS
DAY 1. Full Body Strength DAY 2. Flexibility / Active Rest DAY 3. Full Body Mass Gain DAY 4. Flexibility / Active Rest DAY 5. Full Body Strength DAY 6. Flexibility / Active Rest DAY 7. Active Rest
DAY 8. Full Body Mass Gain DAY 9. Flexibility / Active Rest DAY 10. Full Body Strength DAY 11. Flexibility / Active Rest DAY 12. Full Body Mass Gain DAY 13. Flexibility / Active Rest DAY 14. Active Rest
