BODYWEIGHT HOME WORKOUT 3 Day Total Body

DAY 1
PWR
Multiple Response Vertical Jumps 4x12
Shin Box Rotations 3x10ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Bodyweight Squats  x15-20
Lying Glute Bridge with Knee Hug x8ea
Line shuffle x:20sec

SEC
Close Grip Push ups x max
Scap Push Ups x15
Wall Accelerators x :20sec

AUX/ROT
Bodyweight Lunges x12-15ea
Lying Straight Leg Glute Bridge x:30-:60sec
Plank to Push Up x10-15ea
Bent Over Y & T Raises x20ea

FINISHER
Mountain Climbers x:30sec

DAY 2
PWR
Plyo Push Up 4x8-10
Kneeling Quadruped Thoracic Rotations 3x8ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Hand Release Push Ups x max
Lying Glute Bridge with Knee Hug x8ea
Ankle hops X:20sec

SEC
Bodyweight Lateral Lunges x10-15ea
Prone Iso Skydiver x:30sec
Stationary High Knees x:20sec

AUX/ROT
Bodyweight RFE (rear foot elevated) Squat x12-15ea
Lying Active Straight Leg Raises x8ea
Shooters Stance Bodyweight Lateral In's and Outs x10each (right out, right in, left out, left in)
Prone Iso A, W, T Raises x:15sec ea

FINISHER
Wall Accelrators x:30sec

DAY 3
PWR
Lateral Bounds 4x8-10ea
Wall Ankle Mobility  3x:20-:30sec ea

PRI(circuit style from PRI thru FINISHER) 4--6 Rounds Total
Bodyweight Split Squats x 15-20ea
Couch Stretch x :20-:30sec ea
Line Hops Fwd/Back x:20sec

SEC
Incline Push Up with Thoracic Rotation x10-15ea
Prone Upper and Lower Back Ext  x10-15ea
Line Hops Side to Side x:20sec

AUX/ROT
Bodyweight Single Leg RDL's x12-15ea
Bodyweight Reverse Lunge x12-15ea
2 Min Plank x:30sec ea (prone, right, left, high to low) x1
Prone Lying I & T Raises with scapular retraction x15-20ea

FINISHER
Hand Release Push Ups x max in :30sec