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.

2 minutes
Arm and shoulder circles shoulders

Big circles, small circles — open up the shoulders.

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

Rhomboids and rear delts. Squeeze your shoulder blades together.

2 sets of 15
Scapular pulls on a bar back

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

2 sets of 8
Bodyweight good mornings hinge

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

2 sets of 10
Single-leg Romanian deadlift hinge

Bodyweight hinge on one leg — 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

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.