Bodyweight Strength Day – IoM Program Builder

Set	reps	Tempo
1	10	controlled
2	10	controlled
3	10	controlled

Warm-Up Blocks

Warmup Block
Horizontal Loading

LAR ULT
Quadruped Medial Hip Stretch

Set	Reps
1	10

LAR ULT
Quadruped OH 1-Arm Reach

This exercise creates greater T-Spine Extension and Shoulder Flexion.

Set	Reps
1	10

ULT
Forearm Crawl

Set	Reps
1	10

Workout Blocks

Working Block
Superset x 3

ULT
Wall Squat w/ Bum Touch

reps 10

Tempo controlled

Standing 1-2 feet away from a wall, Squat as low as you can while driving your bum to a wall behind you.

Set	Reps	Tempo
1	10	Controlled
2	10	Controlled
3	10	Controlled

LLT
Reverse 2-Arm Row

reps 10

A dynamic full body exercise that enhances upper body endurance and/or power while coordinating movement in the sagittal plane.

Set	Reps
1	10
2	10
3	10

Working Block
Superset x 2

ULT
Hip Bridge

reps 10

Set	Reps
1	10
2	10

LLT
BAND Tall Kneeling Chest Press

reps 10

Set	Reps
1	10
2	10

Cool Down Blocks

Cool Down Block
Horizontal Loading

LAR ULT
Seated 90-90 Stretch

Stretch for the hips

Set	Reps
1	10

Warm-Up Blocks

Warmup Block Horizontal Loading

LAR ULT Quadruped Medial Hip Stretch

LAR ULT Quadruped OH 1-Arm Reach

ULT Forearm Crawl

Workout Blocks

Working Block Superset x 3

ULT Wall Squat w/ Bum Touch reps 10 Tempo controlled

LLT Reverse 2-Arm Row reps 10

Working Block Superset x 2

ULT Hip Bridge reps 10

LLT BAND Tall Kneeling Chest Press reps 10