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Workout overview

1. Chin-ups
2. Rows
3. Hanging leg raises
4. Squats
5. Wall sit
6. Feet elevated bridges
Equipment needed: pull-up bar, dip bars

Warm-up 

Exercise Reps
A. Wrist circles 10 ea direction
B. Elbow circles 10 ea direction
C. Shoulder circles 10 ea direction
D. Squat external rotation 5 ea
E. Scapular rows 5-10 reps

1. Chin-ups or pull-ups
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
8 reps 9 reps 9 reps 10 reps
Week 2 8 reps
Week 3 9 reps
Week 4 9 reps
Week 5 10 reps

2. Rows 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 12 reps 12 reps 12 reps
Week 2 12 reps
Week 3 12 reps
Week 4 12 reps
Week 5 12 reps

3. Hanging leg raises 
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
8 reps 9 reps 9 reps 10 reps
Week 2 8 reps
Week 3 9 reps
Week 4 9 reps
Week 5 10 reps

4. Squats
3 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
12 reps 13 reps 14 reps 15 reps
Week 2 12 reps
Week 3 13 reps
Week 4 14 reps
Week 5 15 reps

5. Wall sit
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
Max Max Max Max
Week 2 Max
Week 3 Max
Week 4 Max
Week 5 Max

6. Feet elevated bridges
2 sets with 2 min rest

Week 2 Week 3 Week 4 Week 5
10 reps 11 reps 12 reps 13 reps
Week 2 10 reps
Week 3 11 reps
Week 4 12 reps
Week 5 13 reps
A. Loaded overhead stretch
B. Lunge stretch
C. Forward fold

Cool-down
Perform 2 rounds without rest

Exercise Duration
A. Loaded overhead stretch 30 secs
B. Lunge stretch 60 secs ea
C. Forward fold 60 secs
Exercise A. Loaded overhead stretch B. Lunge stretch C. Forward fold
Duration 30 secs 60 secs ea 60 secs
A. Loaded overhead stretch
B. Lunge stretch
C. Forward fold

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