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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 2:

1A

Hip Thrust

Note: SL. On couch/bench/chair. Bend at hips not lower back

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

Side Plank

Note:Straight arm, foot on top of bottom foot. Hold object with top hand if able for extra challenge. Also progress by taking one leg off the other <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

2A

Towel Rear Delt Fly Isometric SA

Note: Bend over, engage core. Straight arm out to side and hold for 15s

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

2B

Rear Delt Fly Standing W/Object

Note: Bent over, core engaged. Arms out straight to side and fly

SETS: 4

REPS: 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

2C

Isometric Towel Squat

Note: Bent over, core engaged. Arms out straight to side and fly

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

3A

Heel Raised Goblet Squat

Note: 1 + ¼ Reps. Upright posture, knees forward. Down, up ¼, back down and then all the way up = 1 rep

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

3B

Single Arm Shoulder Press Seated

Note: Get creative with heavy object. Don't arch lower back, keep ribs compressed. Ignore foot and bench set-up in video if completing at home. <90s rest.

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

4A

SL Calf Raise On Step

Note: 4s eccentric, 2s pause, 1s up, 2s pause at top. Neutral foot position. Same principle in video but on single leg.

SETS: 3

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

4B

Quad nordic

Note: Core engaged, control back down. Flatten top of feet, don’t be on toes (if tolerable)

SETS: 4

REPS: 6-8

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

4C

Lateral Raise W/ Object

Note: Raise out to the side and let shoulder blades move don’t lock them back and down <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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