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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 3:

1A

Chest Fly

Note: Chest out, use object for fly (bottle, brick, band etc.). Elbow slightly bent

SETS: 4

REPS: 12

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

Walking Lunge

Note: Stationary if no room. Upright posture, knee over toes. Holding object for weight. Tripod focus – even weight through big toe, pinky toe and heel <90s rest

SETS: 4

REPS: 10es

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

SL Arabesque

Note: Don’t let hips twist, keep straight. Hinge with hips, don’t just bend over

SETS: 4

REPS: 10es

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

SL Squat To Bench

Note: Slight fwd lean and vertical shin. TRX/furniture assistance if needed

SETS: 4

REPS: 10es

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

2C

Straight Leg Raise On Back

Note: Engage ribs and core, don’t arch lower back. Ensure knee locked, controlled reps <90s rest

SETS: 4

REPS: 12-15es

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

3A

Tibialis Raise

Note: Leaning on wall legs straight. Raise toes up

SETS: 4

REPS: 20

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

Copenhagen Side Plank

Note: Start at knee, work to straight leg as tolerated On bench/couch <90s rest

SETS: 4

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

4A

Tricep Extension W/ Object “7s”

Note: Get creative for weight. Laying on back. 7 reps top half, 7 reps bottom half, 7 full range reps

SETS: 3

REPS: 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

4B

Bicep Curl W/Object “7s”

Note: Get creative for weight. Standing. 7 reps top half, 7 reps bottom half, 7 full range reps <90s rest

SETS: 4

REPS: 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

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