On-Ramp Program
If you signed up mid-month, follow this “On-Ramp Program” for 2 weeks, then switch to the regular program on the 1st of the next month.
Perform 2 or 3 training sessions per week. Alternate between the Day 1 & Day 2 sessions.
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Warm-Up (Choose One)
Warm-Up Flow A
Warm-Up Flow B
day 1
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 8-10 reps/side
Low Lunge Pull-Down (Band & Pull-Up Bar) (version 1)
Quadruped Pull-Down (Band) (substitution)
B1. 2-3 sets of 8-10 reps
B2. 2-3 sets of 8-10 reps
Incline Push-Up (Bench) (version 1)
Band-Assisted Push-Up (Band) (version 2)
Eccentric Push-Up (version 3)
Push-Up (version 4)
Loaded Push-Up (Band/Plate) (version 5)
C1. 2-3 sets of 6-8 reps :20-:30/side
C2. 2-3 sets of 3 “mini-sets” of :10 w/ :10 rest in between
D1. 2-3 sets of :20-:30
D2. 2-3 sets of :20-:30
day 2
A1. 2-3 sets of 8-10 reps
A2. 2-3 sets of 8-10 reps/side
B1. 2-3 sets of 8-10 reps/side
B2. 2-3 sets of 8-10 reps/side
C1. 2-3 sets of 10-12 reps
C2. 2-3 sets of 10-12 reps
D1. 2-3 sets of 6-8 reps/side
D2. 2-3 sets of 6-8 reps/side
Optional Cool-Down (Choose One):
Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk