Week 2

Day 1

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

3. Basketball face-the-corner wall squats: 50% 1RM, 30 sec rest

4. Basketball push ups: 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Push ups on your knees
• 7-second planks

Note: repeat #1-4 2X

5. Pull up: 50% of 1RM

Note: neck touches bar.

If full pull ups aren't possible, try:

• Chin up
• Flexed-arm hang 10 sec
• Eccentric-only 30 sec

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

7. Jump rope: 3 rounds - 30 sec jumping, 30 sec rest

Day 2

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

5. Push ups: 80% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Push ups on your knees
• 7-second planks

6. Pull up: 50% of 1RM

Note: neck touches bar.

If full pull ups aren't possible, try:

• Chin up
• Flexed-arm hang 10 sec
• Eccentric-only 30 sec

6. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

If full hanging leg raises aren't possible, try knees to chest or knees to waist height.

7. Run - bike - row: 1 mile - 1.5 miles - 550m

Day 3

1. Leg lowering: 5 reps/leg, 10 sec rest

Note: grip a doorway to assist you as you lower if needed

2. Deadlift: 2 sets of 8 reps with 8RM load, 30 sec rest

3. Single leg deadlift: 2 sets of 4 reps/side with 4RM load, 30 sec rest

Note: If possible, use contralateral loading (weight in opposite hand from working leg); use ipsilateral (same side) loading as a regression if needed.

4. Reverse lunge: 2 sets of 4 reps per leg with body weight as the load, 30 sec rest

5. Basketball push ups: 2 sets of 50% 1RM, 30 sec rest, 2-2-2 tempo

 If full push ups aren't possible, try:

• Push ups on your knees
• 7-second planks

Note: repeat #1-5 2X

6. Pull up: 50% of 1RM

Note: neck touches bar.

If full pull ups aren't possible, try:

• Chin up
• Flexed-arm hang 10 sec
• Eccentric-only 30 sec

7. Hanging leg raise: 5RM load, 30 sec rest

Note: Ankle hits bar with spine upright

If full hanging leg raises aren't possible, try knees to chest oe knees to waist height.

8. Jump rope: 2 rounds - 30 sec jumping, 30 sec rest

9. Run - bike - row: 70-80%

Click on the number below that corresponds to the week of training you're in.