WORKOUT ONE

Workout overview

	Sets	Rest
1. Pull-ups	4	1 min
2. Lunges	4	1 min
3. Inverted row	3	30 sec
4. Neck plank	3	30 sec
5. Flutter Kicks	3	30 sec

Warm-up (5 min)

Outside leg swings	10 ea side
Front to back swings	10 ea side
Cossack squat shifts	5 ea side
Arm swings	5 ea side
Shoulder rolls	10 ea side
Neck rolls	10 ea side

1. Pull-ups: 4 sets with 1 min rest

	Week 1	Week 2	Week 3	Week 4
First Set	AMRAP	+1	+1	+1

Note: Perform this exercise for maximum reps. It will be difficult to perform more reps on every set. Try and beat the first reps during the first set each week.

2. Lunges: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
15ea	16ea	17ea	18ea

3. Inverted row: 3 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
10	12	14	16

4. Neck plank: 3 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 sec	32 sec	34 sec	36 sec

5. Sit-ups: 3 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
10 ea	11 ea	12 ea	14 ea

Week 1
Week 2	please complete the previous week first
Week 3	please complete the previous week first
Week 4	please complete the previous week first

Cool-down

Repeat two times:

Lunge stretch	30 sec ea
Single-leg pike stretch	30 sec ea
Neck rolling	30 sec
Sprawl stretch	30 sec

RETURN TO PROGRAM

About Me

Reece Humphrey

Reece “Highlight” Humphrey has won at every level in the sport of wrestling. He was a 3x State Champion while leading his team to 2 State Championships as well. He was a 2x NCAA All-American at Ohio State University finishing 2nd and 3rd while leading the Buckeyes to an NCAA Runner up finish. He made 3 Team USA World Teams and won 3 U.S. Open titles. Now, he is in his second full year of coaching and already adding his name to the best coaches in the country by winning the 2019 USA Freestyle Coach of the Year award. He also has a big social media presence building his brand through happiness, family, and creative athletic challenges better known as #HumphreyChallenge.