Warm Up
Rest between sets: noneÂ
Intensity: Elevated
workout_number sort_number Demo Exercise Reps/Sets How to/Cues
a 1
a 2
b 57
b 58
c 113
c 114
d 175
d 176
e 233
e 234
f 296
f 297
Rest between sets: as neededÂ
Intensity: Moderate | Focus on Form
workout_number sort_number Demo Exercise Reps/Sets How to/Cues
a 3
a 4
a 5
a 6
a 7
b 59
b 60
b 61
b 62
b 63
c 115
c 116
c 117
c 118
c 119
d 177
d 178
d 179
d 180
d 181
e 235
e 236
e 237
e 238
e 239
e 245
f 298
f 299
f 300
f 301
f 302
Rest between sets: up to 20 sec betweenÂ
Intensity: Elevated
workout_number sort_number Demo Exercise Reps/Sets How to/Cues
a 8
a 9
a 10
a 11
a 12
a 13
b 64
b 65
b 66
b 67
b 68
c 120
c 121
c 122
c 123
c 124
c 125
d 182
d 183
d 184
d 185
e 240
e 241
e 242
e 243
e 244
f 303
f 304
f 305
f 306
f 307