Warm-up
01
Quadruped Thoracic Rotation Left
Warm-up/activation, move smoothly through full rotation.
90s
rest 30s
Strength
02
Split Squats Left
Primary leg compound. Slow 2-1-2 tempo; full range. Hard day compound.
4 × 6
rest 60s
03
Body-ups
Primary pulling compound (bodyweight vertical/pulling pattern). If needed use assisted negatives.
5 × 5
rest 60s
04
Glute Bridge
Hip-hinge accessory for glute strength and posterior chain balance.
3 × 10
rest 90s
05
Floor Dips
Triceps/chest accessory. Control lowering, push concentrically.
4 × 8
rest 90s
06
Deadbug
Core stability, keep low back neutral.
3 × 12
rest 60s
Cooldown
07
Doorway Pectoral Stretch
Cooldown stretch for chest/shoulders; hold gently.
90s
rest 30s