BODYWEIGHT HOME WORKOUT 4 Day Upper/Lower

Day 1 
PWR
Ankle Hops 4x50
Hip Flexor Stretch 4x:20sec ea

PRI (3-5 Rounds)
Bodyweight Squat Jumps x10
Hand Release Push Up x 10
Bodyweight Turkish Get up x5ea

SEC (6-12 Rounds)

Bodyweight Squat x10
Lunge x10ea
Split Squat x10ea

AUX/ROT (3-5 Rounds)

Burpee x5
Lateral Plank with optional abduction x :30sec ea
Bodyweight Glute Bridge x25
Quadraped Straight leg Hip Ext or Donkey Kicks x25ea

Day 2
PWR
Plyo Push Ups 4x8
Sidelying Open Books 4x5ea

PRI (3-5 Rounds)
Walking Push Ups (inch worm with push Ups) x5
Plank Scap Push ups x15

SEC (6-12 Rounds)

Push Ups (max reps) x:30sec
Table or Desk Inverted Row (max reps) x :30sec
Rest x:30sec

AUX/ROT (3-5 Rounds)

Prone Plank with optional Arm Raises x30-:60sec
Prone A Raise x20
Prone W Raise x20
Prone T Raise x20

Day 2 
PWR
Line Shuffle (fwd,fwd, back,back) 4x50
Sidelying Quad Stretch 4x:20sec ea

PRI (3-5 Rounds)
Bodyweight Split Squat Jumps x10ea
Bodyweight RDl with y Raise x 10
Mountain Climbers x50

SEC (6-12 Rounds)

Bodyweight Reverse Lunge x10
Bodyweight Single Leg RDL x10ea
Supine Lying Single Leg Glute Bridge with option eccentric lowering x15ea

AUX/ROT (3-5 Rounds)

Lateral Bounds x10ea
Lunge with Thoracic Rotation (rotate towards lead leg) x10ea
Bodyweight Prone Lying Skydive Hold x:30-60sec
Bodyweight Prone Lying Lower Back Ext x15
(lying on stomach raise you legs ONLY off the ground keeping your upper body On the ground)

Day 4
PWR
Plyo Push Ups 4x8
Sidelying Open Books 4x5ea

PRI (3-5 Rounds)
Hand Release Push Ups (max reps) x:60sec
Lying Shoulder Protraction & Retraction x15ea
Rest x 2:00min

SEC (6-12 Rounds)

Lateral Crossover Push Ups x5ea
Gallon of Water (or any liquid) 1 Arm Rox x12ea

AUX/ROT (3-5 Rounds)

1/2 or Tall Kneeling Chops & Lifts x12ea
Bent Over I Raise x20
Bent Over Y Raise x20
Bent Over T Raise x20