Program Description
Full body fixing muscle imbalances.
Program Overview
- LevelBeginner
- GoalAthletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout40 minutes
- CreatedAug 16, 2024 03:22
- Last EditedAug 20, 2024 03:51
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
2
7 reps
-
9
Incline Fly Press (Dumbbell)
2
7 reps
-
10
Bulgarian Split Squat (Bodyweight)
2
7 reps
-
11
Romanian Deadlift (Dumbbell)
2
7 reps
-
12
Cossack Squat
2
7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
8-12 reps
-
9
Incline Fly Press (Dumbbell)
3
8-12 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
8-12 reps
-
11
Romanian Deadlift (Dumbbell)
3
8-12 reps
-
12
Cossack Squat
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
5-7 reps
-
9
Incline Fly Press (Dumbbell)
3
5-7 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
5-7 reps
-
11
Romanian Deadlift (Dumbbell)
3
5-7 reps
-
12
Cossack Squat
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Supine Drawing In
1
10 reps
-
2
Cat Cow Stretch
1
20 reps
-
3
World's Greatest Stretch
2
10 reps
-
4
Thoracic Extension On Foam Roller
1
15 reps
-
5
Swimmers Stretch
1
15 reps
-
6
Glute Bridge (With Hip-Band)
1
20 reps
-
7
Band High Pull Apart With External Rotation
1
25 reps
-
8
Bent Over Row (Dumbbell)
3
15 reps
-
9
Incline Fly Press (Dumbbell)
3
15 reps
-
10
Bulgarian Split Squat (Bodyweight)
3
15 reps
-
11
Romanian Deadlift (Dumbbell)
3
15 reps
-
12
Cossack Squat
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
10 reps
-
9
Dumbbell Goblet Squat
2
7 reps
-
10
Seated Cable High Face
2
7 reps
-
11
Bottoms Up Kettle Press
2
7 reps
-
12
Single Arm Strict Dumbbell Row
2
7 reps
-
13
Anchored Lat Stretch
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
15 reps
-
9
Dumbbell Goblet Squat
3
8-12 reps
-
10
Seated Cable High Face
3
8-12 reps
-
11
Bottoms Up Kettle Press
3
8-12 reps
-
12
Single Arm Strict Dumbbell Row
3
8-12 reps
-
13
Anchored Lat Stretch
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
10 reps
-
9
Dumbbell Goblet Squat
3
5-7 reps
-
10
Seated Cable High Face
3
5-7 reps
-
11
Bottoms Up Kettle Press
3
5-7 reps
-
12
Single Arm Strict Dumbbell Row
3
5-7 reps
-
13
Anchored Lat Stretch
3
5-7 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
World's Greatest Stretch
1
10 reps
-
2
Hinge To-Squat
1
15 reps
-
3
Glute Bridge (With ISO Groin Squeeze)
1
20 reps
-
4
Ankle Glides
1
20 reps
-
5
Band Face Pull
1
25 reps
-
6
Swimmers Stretch
1
15 reps
-
7
Forearm Tendon Glides
1
20 reps
-
8
Heel Ta Box Stepdown
3
15 reps
-
9
Dumbbell Goblet Squat
3
15 reps
-
10
Seated Cable High Face
3
15 reps
-
11
Bottoms Up Kettle Press
3
15 reps
-
12
Single Arm Strict Dumbbell Row
3
15 reps
-
13
Anchored Lat Stretch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Zone 2 Cardio
1
45 mins
-
Week 1
1 / 4 Weeks
Day 1
1
Supine Drawing In1 Set
10 Reps
-
2
Cat Cow Stretch1 Set
20 Reps
-
3
World's Greatest Stretch2 Sets
10 Reps
-
4
Thoracic Extension On Foam Roller1 Set
15 Reps
-
5
Swimmers Stretch1 Set
15 Reps
-
6
Glute Bridge (With Hip-Band)1 Set
20 Reps
-
7
Band High Pull Apart With External Rotation1 Set
25 Reps
-
8
Bent Over Row (Dumbbell)2 Sets
7 Reps
-
9
Incline Fly Press (Dumbbell)2 Sets
7 Reps
-
10
Bulgarian Split Squat (Bodyweight)2 Sets
7 Reps
-
11
Romanian Deadlift (Dumbbell)2 Sets
7 Reps
-
12
Cossack Squat2 Sets
7 Reps
-
Day 2
1
Zone 2 Cardio1 Set
45 mins
-
Day 3
1
Zone 2 Cardio1 Set
45 mins
-
Day 4
1
World's Greatest Stretch1 Set
10 Reps
-
2
Hinge To-Squat1 Set
15 Reps
-
3
Glute Bridge (With ISO Groin Squeeze)1 Set
20 Reps
-
4
Ankle Glides1 Set
20 Reps
-
5
Band Face Pull1 Set
25 Reps
-
6
Swimmers Stretch1 Set
15 Reps
-
7
Forearm Tendon Glides1 Set
20 Reps
-
8
Heel Ta Box Stepdown3 Sets
10 Reps
-
9
Dumbbell Goblet Squat2 Sets
7 Reps
-
10
Seated Cable High Face2 Sets
7 Reps
-
11
Bottoms Up Kettle Press2 Sets
7 Reps
-
12
Single Arm Strict Dumbbell Row2 Sets
7 Reps
-
13
Anchored Lat Stretch2 Sets
10 Reps
-
Day 5
1
Zone 2 Cardio1 Set
45 mins
-