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    Your program

    Warm up, then hit one exercise per movement pattern - picked from what you've already ticked off.

    Warm-up

    ~8 minutes. Don't skip it - the hinge and back work saves shoulders and lower back.

    • Jumping jacks cardio

      Get the heart rate up and blood into the shoulders.

      1 minute
    • Arm and shoulder circles shoulders

      Big circles, small circles to open up the shoulders.

      30s forward + 30s backward
    • Band pull-aparts back

      Rhomboids and rear delts. Squeeze your shoulder blades together.

      15 reps
    • Scapular pulls on a bar back

      Hang from a bar and pull your shoulder blades down and back, no arm bend.

      8 reps
    • Bodyweight good mornings hinge

      Hands behind head, hinge at the hips with a neutral spine. Feel the hamstrings.

      10 reps
    • Single-leg Romanian deadlift hinge

      Bodyweight hinge on one leg for hamstrings, glutes, balance.

      8 per leg
    • Cat-cow spine back

      Flow between a round and arched spine to wake up the back.

      8 slow reps
    • Deep squat hold hips

      Sink into the bottom of a squat, keep your chest up, breathe.

      60 seconds
    • Wrist prep wrists

      Rotations, palm and finger presses on the floor. Essential before push variations.

      1 minute

    Suggested program

    One exercise per movement pattern - the next step up from what you've completed.

    How to run it. Do 3 sets of each exercise below and see how many clean reps (or seconds, for holds) you can do per set. If you're already beating the goal on every set, tick the easier step as completed on the course page and the harder step will show up here next.