Day 1

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Deload

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
do some Flows
3×6 Back Squats 50%
3×6 Military Press 50%
3×6 Bench Press 50%
3×6 Deadlifts 50%

Day 2

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Deload

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
do some Flows
3×6 Back Squats 50%
3×6 Military Press 50%
3×6 Bench Press 50%
3×6 Deadlifts 50%

Day 3

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch
15 Pulldowns – straight Arms

B) Time for muscle pump

Easy Weights – 3-4 reps before muscle fail
3×8 Backsquats
3×8 Deadlifts
3×8 Bench Press
3×8 Military Press
3×5 Pull-Ups
3×5 Dips
3×5 Bent over Row

Day 4

A) Warmup

3x Mobility Drill
3 Rounds of
10 Airsquats
10 Push-Ups
10 Rows
10 Shoulder Dislocates
10sec 3rd world stretch
10sec Pigeon Stretch
10sec Instep Stretch

B) Deload

10 Full Body Mobility Drill
5 Deep Squat Sit Spine Rotation Drill
10 Hip Mobility Drill
5 Squat Mobility Drill
10 Tea Cup Drill – One Arm per side
5 Tea Cup Drill – Double Arm
do some Flows
3×6 Back Squats 50%
3×6 Military Press 50%
3×6 Bench Press 50%
3×6 Deadlifts 50%