Warm-up
01
Quadruped Thoracic Rotation Left
Warm-up / movement prep for shoulders and thoracic mobility.
60s
rest 45s
Strength
02
Split Squats Left
Primary single-leg compound. Keep torso upright, controlled descent.
4 × 6
rest 60s
03
Split Squats Right
Match volume on the right leg to balance strength.
4 × 6
rest 60s
04
Body-ups
Compound pulling/pushing hybrid—heavy pulling emphasis where possible.
3 × 5
rest 60s
05
Floor Dips
Horizontal pressing accessory for chest/triceps endurance and balance with pulls.
3 × 8
rest 60s
06
Biceps With Trx
Direct arm work to balance push/pull volume.
3 × 10
rest 90s
07
Glute Bridge
Hip extension accessory for posterior chain volume.
3 × 12
rest 90s
Cooldown
08
Single Leg Hamstring Stretch
Cooldown hamstring mobility per side.
60s
rest 45s