Your program

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

Warm-up

~8 minutes. It prevents injury and gets you into the best state to train in.

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

Not the same routine as the list above, but great if you'd rather follow along.

Skipping it? If you're in a hurry and, against better judgement, skip the warm-up, make the first set of each exercise super light and do lots of reps. As an example: want to do a few one-arm push-ups? Make the first set 20-30 wall push-ups.

Suggested program

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

Suggested Currently learning

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.