3–5×/week · full body · ~35–40 min · equipment: pull-up bar, table, chair, backpack
Effort: every set 1–3 reps from failure. Rest 90–120 s between superset rounds.
Arm circles, leg swings, cat-camel → 1 easy set of pull-ups & push-ups (+ optional bird-dog ×1–2)
| # | Superset (alternate exercises) | Sets each |
|---|---|---|
| 1 | Pull-up + Pike push-up | 2 |
| 2 | Nordic curl (feet anchored) + Table row | 2 |
| 3 | Bulgarian split squat (rear foot on chair) + Push-up (end each set with scapular "plus") | 2 |
| 4 | Single-leg RDL + Hanging leg raise | 2 |
| 5 | Circuit, no rest: Copenhagen side plank → Calf raise (straight + bent knee) → Tibialis raise → Neck curl/extension + chin tucks → Side-lying ext. rotation (water bottle) | 2 rounds |
- Push-up: incline → standard → feet-elevated → backpack-loaded → archer
- Pull-up: hang → negatives → assisted → strict → chest-to-bar → backpack-weighted
- Pike: pike → feet-elevated → wall handstand push-up
- Legs: split squat → Bulgarian → backpack-loaded · Nordic: hands-catch → slow negative → full
- Leg raise: knees → straight legs → toes-to-bar
- Stay in the 5–30 rep range; add reps before adding difficulty
- Hard Nordics max 3×/week — on other days do light negatives or an extra RDL set
- Progress ≤ ~10%/week; slow eccentrics protect tendons
- Deload every 6–8 weeks: halve all sets for 1 week
- 3×/week is the floor — 4× gives margin for missed days
- Add walking/running separately for cardio