Warm-up
01
Quadruped Thoracic Rotation Left
Warm-up / thoracic mobility, slow controlled reps.
60s
rest 30s
Strength
02
Leg Raises Pull Up Bar
Primary pulling/anti-extension emphasis; control eccentrics.
4 × 6
rest 60s
03
Body-ups
Compound pushing pattern; keep full ROM.
3 × 8
rest 60s
04
Split Squats Left
Focus on knee alignment and hip drive.
3 × 8
rest 60s
05
Split Squats Right
Match left side; controlled descent.
3 × 8
rest 60s
06
Glute Bridge
Posterior chain finishing; squeeze at top.
3 × 12
rest 90s
07
Floor Dips
Triceps-focused isolation; keep elbows tracking back.
3 × 10
rest 90s
08
Deadbug
Core stability; keep low back neutral.
3 × 12
rest 60s
Cooldown
09
Doorway Pectoral Stretch
Cooldown stretch for chest and anterior shoulder.
90s
rest 30s