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Program: HOME - UNEQUIPPED

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, REST, REST
Day 1
Day 2
Day 3
Day 4

DAY 1:

1A

DB/KB Bulgarian Split Squat

Note: Shin vertical, slight fwd lean - glute bias. Use whatever object you need as a weight.

SETS: 4

REPS: 15es

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

1B

Push-Up

Note: Release push up – fully contract back at bottom. 4s eccentric <90s rest

SETS: 4

REPS: AMRAP

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2A

OH Push-Up (pike position)

Note: Feet on bench/chair. Push up in overhead position like shoulder press

SETS: 4

REPS: 6-10

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

2B

Bent Knee Calf Raise (Variation)

Note: SL. Seated, place weight on knee. Ideally have foot on step if possible. Don’t let anything else move other than raising heels. <90s rest

SETS: 4

REPS: 6-8es

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3A

Hamstring Bridge SL

Note: Ensure ribs compressed and glutes engaged. Dig heel into bench

SETS: 4

REPS: 12es

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

3B

Sissy Squat

Note: Hold onto pole/bench/table/wall for balance. Squat to comfortable range <90s rest

SETS: 4

REPS: 10-15

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

4A

Towel Lateral Raise Isometric SA

Note: Step on towel and raise, hold for 15s. Maximal intensity

SETS: 3

REPS: 15s es

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

4B

Towel Lateral Row Isometric

Note: Step on towel and row. Maximal intensity <90s rest

SETS: 4

REPS: 15s

RPE (Weeks 1-4): 8,8,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R
W | R

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