P1 · W1

Bodyweight + Pull-Ups

Phase 1 · Week 1
WARM-UP · 6 min
Cat-Cow × 10
World's Greatest Stretch × 5/side
Arm Circles × 10 forward/back
Glute Bridges × 10
MAIN WORK

Pull-Up

GTG daily
1-2 reps multiple times/day
→ Dead hang start, arms extended
→ Chin over bar
→ No kipping — strict only
→ Controlled negative
→ Full extension at bottom

Incline Push-Up

3×8-12
Progress when 3×12
→ Same as push-up but hands elevated
→ Higher surface = easier
→ Straight line head to heels
→ Full range of motion
→ Progress to lower surfaces

Assisted Squat

3×10
Full depth, controlled
→ Hold doorway for balance
→ Sit down and back, weight in heels
→ Go as deep as comfortable
→ Use arms for balance only
→ Chest up, back flat

Dead Bug

3×8/side
Back pressed to floor
→ Lie on back, arms at ceiling
→ Press lower back into floor
→ Extend opposite arm and leg
→ Exhale on extend
→ Return and switch

Bird Dog

3×10/side
Hold 2s at top
→ All fours, hands under shoulders
→ Extend opposite arm and leg
→ Hold 2s at full extension
→ No hip rotation
→ Slow and controlled

Plank

3×20-30s
Build to 60s
→ Elbows under shoulders
→ Straight line head to heels
→ Squeeze glutes for lower back stability
→ Breathe normally
→ No sagging or piking

Side Plank

2×15-20s/side
Knee-down to start
→ Elbow under shoulder
→ Hips stacked
→ Knee-down version to start
→ Lift hips to straight line
→ Hold steady
COOLDOWN STRETCH
Hip Flexor Stretch 45s/side
Pigeon Pose 45s/side
Thoracic Rotation 45s/side
Couch Stretch 60s/side
Child's Pose 60s