7 - Off - 07/17/2026

  7 - Off - 07/17/2026

6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/16/2026

  6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/16/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/15/2026

 5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/15/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1 x 20
• 1 x 10
• Next Session
• 1 x 20
• 1 x 15
• Horizontal Pulls
• Sternum Height
• 1 x 10
• Next Session
• 1 x 12
• Fingertips
• Kneeling Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change 
• Grip
• Bar Hang
• 1 x 50 sec
• Next Sessions
• 1 x 55 sec

4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/14/2026

 4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/14/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

Small Dietary Addition

 Small Dietary Addition

For the days where I eat at home (days off from work) I've decided to add coconut water after my evening meal.  I feel like I could use a cold drink post dinner and I like the health properties of coconut water.  It's great for rehydration, electrolytes and it's delicious.  It also gives me a bit more dietary variety.

3 - Bridges/Leg Raises/Squats - 07/13/2026

  3 - Bridges/Leg Raises/Squats - 07/13/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Bridges 
• Short Bridge 
• 1 x 25
• Next Session
• 1 x 25
• 1 x 10
• Leg Raises 
• Flat Knee Raise
• 1 x 20
• Next Session
• 1 x 20
• 1 x 10
• Squats
• Jackknife Squats
• 1 x 20
• Next Sessions
• 1 x 20
• 1 x 10

2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/12/2026

  2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/12/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

1 - Pull Ups/Fingertips/Grip/Handstand Push-Ups - 07/11/2026

 1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 07/11/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1 x 20
• 1 x 10
• Next Session
• 2 x 20
• Fingertips
• Kneeling Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change
• Grip
• Bar Hang
• 1 x 50 sec
• Next Sessions
• No Change
• Handstand Push-Ups
• Wall Handstand
• 1 x 45 sec
• Next Session
• No Change

7 - Off - 07/10/2026

 7 - Off - 07/10/2026

6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/09/2026

 6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/09/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Trifecta (Various Regressions/Progressions)(20 Second Holds)
• Bridge
• L-Sit 
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang

5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/08/2026

5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/08/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1 x 20
• Next Session
• 1 x 20
• 1 x 10
• Horizontal Pulls
• Sternum Height
• 1 x 10
• Next Session
• No Change
• Fingertips
• Kneeling Fingertip Push-Ups
• 2 x 5
• Next Session
• No Change 
• Grip
• Bar Hang
• 1 x 40 sec
• Next Sessions
• 1 x 50 sec