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Here’s the first workout in video form, written with exercise descriptions for those wanting to understand the movements fully.

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Rack Pull Ups

Choose the most challenging of the 4 variations below

Rack Pull Up (Pronated) Flat Feet
Set the bar up around chest height, grip the bar over hand and lower yourself until your arms are fully locked, body perpendicular to your arms, place your feet in front of you with your feet flat on the floor.
Pull the bar towards your chest aiming to get your chest to the bar and elbows into your back pockets. Use your legs to assist as little as possible. Make sure you are pulling vertical to simulate the pull up rather than diagonal like a row.

Rack Pull Up Pronated Butterfly Feet
The same as above with the soles of your feet together.

Rack Pull Up Pronated Crossed Feet
The same above with your feet crossed.

Rack Pull Up Negative
The same as the rack pull up only this time lift your feet once you are at the top position and lower yourself as slow as possible.

Hand release push-up

The same as a regular push up only every time you get to the bottom, lift your hands off the floor. If you are not confident with a push up, check our ‘how to’ push up video on patreon.

Glute Bridge March

Lie face up on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
Control the movement, pause at the top then slowly lower your right foot to the ground but keep your hips lifted.
Lift your left foot off the ground to repeat on the other side.

Air Squat

Start standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with the chest lifted. Press through heels backup to starting position

Sup Grip Incline push up

Elevate your body by placing your hands on a box/bench, place your hands shoulder-width apart and reverse your grip so your hands face away from you, feet together, core solid. Bend the elbows until the chest touches the object you are using, and then push back up. Keep those elbows in to avoid unnecessary shoulder use.


Begin in a plank position on your forearms. Push up on your left side so your arm is straight, and then follow with your right arm so you’re now on both hands. Maintain a flat back at all times. Come down on to your left forearm, then on to your right, returning to plank.

Shoulder Taps

Start in a high plank with your feet hip-width apart.
Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible.

Mountain Climbers

Start in a high plank position, shoulders over wrists, core engaged so your body forms a straight line from shoulders to hips to heels. Engage glutes and thighs to keep legs straight. Drive left knee in toward chest, then quickly step it back to plank position. Immediately drive the right knee in towards the chest, then quickly step it back into plank position. Continue alternating.

Stay tuned for the full program!