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: 4 Rounds Minimal Rest
8-12 Reverse Lunges
12-20T Floor Press
20 Total Plank Jacks (High Plank)
Block 2: 4 Rounds Minimal Rest
8-10each Kickstand or Staggered Romanian Deadlift
8-12each Alternating Neutral Grip Overhead Press
20 Reverse Crunches
Block 3: 4 Rounds Minimal Rest
12each Single Arm Bird Dog Rows (Or Regular rows)
12-20Total Hammer Curls
12-20Total Dumbbell Pull Throughs (Pushup Position)
Block 4: Conditioning
5 Row or Treadmill Sprints :30 on :45 Off (Each week add 1 round)
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: 4 Rounds Minimal Rest
8-12e DB Step Up or Bulgarian Split Squat
12 Total Drop Split Squat Jumps
12-20e Dips (Bench or Bar Dip)
Block 2: 4 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: 4 Rounds Minimal Rest
12-15 Standing Lateral Raise
12-15 Cable Tricep Pressdowns or DB Kickbacks
25e Banded Bicycle Kicks (Mini-Band on Shoes)
Block 4: Conditioning (12 minute AMRAP)
5e DB Snatches
10 DB Thrusters
20 Box Stepovers
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: 4 Rounds Minimal Rest
8-12e Pause Goblet Squats
12each Alternating Neutral Grip Incline DB Press
:30 Hollow Body Hold
2 Minute Bike or Run
Block 2: 4 Rounds Minimal Rest
10 SKB Clean
10e DB Single Leg RDL
:30e Side Plank Rotations (or 10-15reps each)
2 Minute Bike or Run
Block 3: 4 Rounds Minimal Rest
12-15 Upright DB Rows
12-15 DB Skullcrushers
20 Kettlebell Swings
2 Minute Bike or Run