3 Day DB/Bodyweight Program

Day 1

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Block 1: 3 Rounds Minimal Rest

8-12 Reverse Lunges

12-20 Floor Press

20Total Plank Jacks (High Plank)

Block 2: 3 Rounds Minimal Rest

8-10eeach Kickstand or Staggered Romanian Deadlift

8-12each Alternating Neutral Grip Overhead Press

20 Reverse Crunches

Block 3: 3 Rounds Minimal Rest

12each Bent Rows or Single Arm Rows

12-20Total Hammer Curls

12-20Total Dumbbell Pull Throughs (Pushup Position)

Day 2

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Block 1: 3 Rounds Minimal Rest

8-12e DB Step Up or Bulgarian Split Squat

12Total Drop Split Squat Jumps

8-12e Half Kneeling Overhead Press

Block 2: 3 Rounds Minimal Rest

8-12 DB Pullover on Ground or Bench

8-12e Single Leg Glute Bridge (DB on one top of thigh)

12 Plank Up Downs (Elbows to Hands)

Block 3: 3 Rounds Minimal Rest

12-15 Standing Lateral Raise

12-15 Dips or Bench Dip

20e Banded Bicycle Kicks

Day 3

Dynamic Mobility: Peform 10 of Each

Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs

Block 1: 3 Rounds Minimal Rest

8-12e Pause Squats

12-20 Double DB Squeeze Press

:30 Hollow Body Hold

Block 2: 3 Rounds Minimal Rest

10-15 DB Bent Pause Rows

8-12e Single Leg RDL

:30e Side Plank Rotations

Block 3: 3 Rounds Minimal Rest

12-15 Upright Rows

12-15 DB Skullcrushers

20 Kettlebell Swings