Week Three Home Program
Click the button below to download your Intermediate Home Week Three Training Program PDF. Make sure to save it to your phone for easy offline access during every workout.
Week Three Home Coaching:
Legs & Glutes
Movement Prep
Lunge w/ Reach
Downward Dog
Monk Stretch
Dragons
Glute Bridges
Bodyweight Squats
Coaching Videos
Banded Bodyweight Squats
Elevated Bodyweight Split Squats
Bodyweight Curtsy Lunges
Elevated Single-leg Bridges
Banded Bodyweight Hip Thrusts
Banded Burners
Wall Sit w/ Banded Pulse Out
Slider Hamstring Curls
Upper & Core
Movement Prep
Wall Chest Opener
Plank
Walkout to Push-up
Tabletop
100 Rep Challenge
Push-ups
Circuit no. 1 : Coaching Videos
Bent Over Row
Wine Reverse Fly Pulses
Plank w/ Lateral Raise
Reverse Fly
Soup Can Supermans
Circuit no. 2 : Coaching Videos
Shoulder Press Pulses
Rotational Side Plank
Tabletop Tricep Extension Pulses
Tabletop Tricep Extensions
X Hold Pulses
Metabolic Conditioning
Movement Prep
Downward Dog
Plank
Lunge w/ Reach
Bodyweight Squats
Circuit no. 1 : Coaching Videos
Jump Squat Burpees
High Knees
Slider Climbers
Circuit no. 2 : Coaching Videos
Curtsy Lunge Jumps
Bounding
Skater to Tuck Jumps
Full Body Strength
Movement Prep
Downward Dog
Monk Stretch
Bear Crawl
Lunge w/ Reach
Squat Reach Sequence
Plank
Circuit no. 1: Coaching Videos
Weighted Slider In & Outs
Tempo Push-ups
Slider Bear Crawl
Bodyweight Slider In & Outs
Circuit no. 2: Coaching Videos
Split Squat Hold w/ SA Press
Reach Ups
Decline Up Downs
Split Squat Hold w/ Arms OH
Circuit no. 3: Coaching Videos
Sumo Hold w/ Upright Row
Sumo Squat Hold
Side Plank Crunch
Glutes
Movement Prep
Circuit no. 1 : Coaching Videos
Weighted Single-leg Thrust
Banded Walk to Jump Squat
Elevated Burners
Circuit no. 2 : Coaching Videos
Banded Lateral Taps
Straight Leg Extension Raises
Donkey Kick Pulses