Full Body Workout
90-Day Warm Up
Let Me Up / Push Up Ladder (starts: 10:30)
Pistol Squat Ladder (17:20)
Chin Up / Military Press Ladder (26:45)
Bulgarian Split Squat Ladder (33:42)
Cool Down (40:00)
Full Body Workout
Cossack Squat (weighted option) with Hip Circle (starts at:1:25)
Dynamic Push Up with T-arm Crawl (11:38)
Let Me In with Y-arm Crawl (22:25)
Scorpion Kick with Windshield Wiper (33:25)
Stack 1- Back Lying to Single Kneeling
T-Arm Reach
Knee and Hip Extensions
Contra Crawl
Out-to-Out
S-Reach
Stack 1- Side Lying to Lunging
Backstroke
Clamshells
Heel Grab
Ipsi Step Grab
Forward Lunge
Stack 1- Front Lying to Step Up
T Arm Crawl
Abductor Slide
S2S
Step Elbow Drop
Step Up
Full Body Workout
10 x 10 second sets with 10 second rest intervals for each exercise
Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings
Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Dynamic Squats: glutes, quads, hamstrings, calves, shin ...
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