Pickle Training

The purpose of this program is to train the possible physical capabilities of the human body to keep it healthy and functional.
Active Stretches (Hold/explore each position for 1 min)
- Primal squat / deep squat / horse stance (resting squat position)
- Cossack squat (work each side)
- Deep (knees over toes) lunge (work each side)
Single leg bodyweight good morning (hip hinge; work each side)
- Overhead shoulder / lateral pec stretch (work each side)
- Dead hang (1 min or your RPE 6/7)
Optional: crab reach

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Week 1

Week 2

Week 3

Week 4

Pull-Up (Weighted)

Chin-Up (Weighted)

Inverted Row

Band Pull Apart

Pull Day

Pike Push Up

Push Up (Weighted)

Lateral Raise (Cable)

Katana Extension

Push Day

Jumping Jack

Stretching

Pistol Squat

Chin-Up (Bodyweight)

Sissy Squat

Push Up

Sprint

Functional Day

REST DAY

Sissy Squat (Weighted)

Bulgarian Split Squat (Barbell)

Single Leg Romanian Deadlift

Single Leg Calf Raise

Leg Day

Dip (Weighted)

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