Free Home Training Plan
4 Week Program
This program is provided free of charge.
​
No strings attached.
No email entry needed to download.
No follow up.
Click below to download your program
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(From hardest at the top to easiest at the bottom)
Assisted Natural Leg Extensions
Assisted Bulgarian Split Squat
Bodyweight Squat
(From hardest at the top to easiest at the bottom)
(SL = Single Leg)
SL Backpack Good Morning (backpack instead of bar)
(From hardest at the top to easiest at the bottom)
Decline deficit push ups (Decline Push Up with hands elevated on books / blocks)
Push Ups
Single Arm Suspension Push Ups (with sheet)
Push Up Negatives (start at top, lower yourself to the floor as slowly as possible)
(From hardest at the top to easiest at the bottom)
Pull ups (palms facing away from you)
Chin Ups (palms facing your face)
Pull up negatives (Start at top, lower yourself as slowly as possible)
Chin up negatives (Start at top, lower yourself as slowly as possible)
Single Arm Suspension Row (sheet / TRX / Rings)
Standing Band Row High (to chest)
Standing Band Row Low (to hips)
BentOver Band Row High (to chest)
BentOver Band Row Low (to hips)
Weighted Supermans (Supermans with weight in hands, and/or between feet)
(From hardest at the top to easiest at the bottom)
Holow Holds (as above but don't rock, hold for time)