7 - Off - 07/10/2026
Friday, July 10, 2026
Thursday, July 9, 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
Wednesday, July 8, 2026
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
Tuesday, July 7, 2026
4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/07/2026
4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/07/2026
- 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
Monday, July 6, 2026
3 - Bridges/Leg Raises/Squats - 07/06/2026
3 - Bridges/Leg Raises/Squats - 07/06/2026
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Bridges
- Short Bridge
- 1 x 20
- Next Session
- 1 x 25
- Leg Raises
- Flat Knee Raise
- 1 x 15
- Next Session
- 1 x 20
- Squats
- Jackknife Squats
- 1 x 15
- Next Sessions
- 1 x 20
Sunday, July 5, 2026
2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/05/2026
2 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/05/2026
- 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
Saturday, July 4, 2026
1 - Pull Ups/Fingertips/Grip/Handstand Push-Ups - 07/04/2026
1 - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 07/04/2026
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Pull-Ups
- Vertical Pulls
- 1 x 20
- Next Session
- 1 x 20
- 1 x 10
- Fingertips
- Kneeling Fingertip Push-Ups
- 2 x 5
- Next Session
- No Change
- Grip
- Bar Hang
- 1 x 30 sec
- Next Sessions
- 1 x 40 sec
- Handstand Push-Ups
- Wall Handstand
- 1 x 40 sec
- Next Session
- 1 x 45 sec
Friday, July 3, 2026
Thursday, July 2, 2026
6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/02/2026
6 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 07/02/2026
- 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
Wednesday, July 1, 2026
5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/01/2026
5 - Push-Ups/Horizontal Pulls/Fingertips/Grip - 07/01/2026
- Warm-Up
- Joint Circles
- Toe Touch/Reach Overhead
- Stick Dislocates
- Push-Ups
- Incline Push-Ups
- 1 x 10
- Next Session
- 1 x 20
- Horizontal Pulls
- Sternum Height
- 1 x 10
- Next Session
- No Change
- Fingertips
- Wall Fingertip Push-Ups
- 2 x 5
- Next Session
- Kneeling Fingertip Push-Ups
- 2 x 5
- Grip
- Bar Hang
- 1 x 20 sec
- Next Sessions
- 1 x 30 sec
Tuesday, June 30, 2026
4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/30/2026
4 - Trifecta/5 Minute Squat Hold/Passive Bar Hang - 06/30/2026
- 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
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