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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 4:

1

Hip Thrust

Note: SL. Vertical torso, knees over toes - quad bias. Use whatever object you need as a weight.

SETS: 1

REPS: 20es

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

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

W | R

2

Push-Up

Note: Normal reps (on knees if needed, but begin every set on toes). Elbows at 45 degrees from body. Keep ribs compressed, don’t arch lower back

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

3

Bent Knee Calf Raise (Variation)

Note: DL.Make it a challenge.

SETS: 1

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

4

Front Raise W/Object

Note: Arms directly in front. Don’t lock shoulder blades down

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

5

DL Hamstring Bridge

Note: Ribs compressed, glutes and core engaged (don’t arch back)

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

6

Lateral Raise W/Object

Note: Arms out to side. Don’t lock shoulder blades down

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

7

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

SETS: 1

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

8

Rear Delt Fly Standing W/Object

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

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

9

Heel Raised Goblet Squat

Note: Heels elevated, upright posture. Full reps

SETS: 1

REPS: 20

RPE (Weeks 1-4): 7,7,8,8

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

W | R

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