| Exercise Name | Neutral ➔ Top Cue | Notes / Tempo | Body Parts Hit |
|---|---|---|---|
| Core Orbit | Dumbbells at core, elbows bent 90°. Move both dumbbells / Plate to the left side of body ➔ arc up overhead ➔ down to right side ➔ back to core. Reverse. | 10 full circles each direction + reverse | Delts (front/side), traps, biceps, core |
| Diagonal Upper-Cut | Dumbbells at 45°. Throw like a time uppercut diagonally (45°). | 3–1–1 tempo | Front delts, obliques, upper chest |
| Behind-Head Tricep Pull | Dumbbells at shoulder height. Lift one dumbbell behind head, elbow pointing forward. Alternate sides. | Controlled single-arm isolation | Triceps, rear delts, rotator cuff |
| Exercise Name | Neutral ➔ Top Cue | Notes / Tempo | Body Parts Hit |
|---|---|---|---|
| Overhead Arc Toss | Dumbbells at core ➔ arc both up and over one shoulder. Return to core. Alternate sides. | Power + control, symmetrical arc | Delts, traps, core, lats (stabilizers) |
| Diagonal Shoulder Toss | Mid-chest diagonal arc ➔ dumbbells /Plate cross overhead toward opposite shoulder. | Emphasis on control & rotation | Obliques, rear delts, upper core |
| Cross-Body Drop & Swing | Dumbbells palms-up at core. Drop both to one side thigh ➔ arc up to opposite side. Alternate. | Smooth flow, active rotation | Obliques, hip flexors, grip, lats |
| Diagonal Push Press | Dumbbells at shoulders ➔ press one arm up diagonally while leaning opposite to engage the oblique. Alternate sides. | Controlled push/drive | Shoulders, triceps, obliques |
| Exercise Name | Neutral ➔ Top Cue | Notes / Tempo | Body Parts Hit |
|---|---|---|---|
| Squat Front Raise | Standing tall, dumbbells at sides. Squat ➔ raise dumbbells straight in front to shoulder height. | Use 3–1–1 tempo for control | Quads, glutes, shoulders, core |
| Forward Lunge + Curl Raise | Dumbbells at sides. Step forward into lunge ➔ raise dumbbells in front of core (bicep curl hold). | Emphasis on control + balance | Quads, glutes, core, shoulders |
| Reverse Lunge + OH Toss | Dumbbells at core. Reverse lunge ➔ toss dumbbells overhead and slightly back. | Combines strength + mobility | Glutes, hamstrings, shoulders, core |
| Barbell Back Squats | Barbell on traps. Squat down, keeping chest up and knees tracking toes. One 45 on each side. | 3 sets of 9 reps | Quads, glutes, hamstrings, core |
🔀 Next-Level Variations for You:
| Variation | Purpose | Notes |
|---|---|---|
| Pause Squats | Control, time under tension | Hold 1–3 sec at the bottom |
| Tempo Squats | Slow descent, power up | 3–4 sec down, explode up |
| Front Squats | Quad focus, upright posture | Forces core and thoracic strength |
| Zercher Squats | Core & biceps challenge | Hug the bar in your elbows — humbling |
| 1½ Rep Squats | Brutal hypertrophy | Down → halfway up → back down → full rep |
| CST Dumbbell Squat Tosses | Explosive Power | Squat ➔ explode upward while tossing dumbbells overhead in arc |
| Exercise Name | Neutral ➔ Top Cue | Notes / Tempo | Muscles Targeted |
|---|---|---|---|
| 7-Minute Abs | 7 movements *BELOW (incl. starfish, planks, figure 8s, tuck plank, etc.) rotated quickly. | Fast-paced | Total core burn |
| Rotational Crossfire | Standing dumbbell twist toss across body. Return to center, alternate sides. | Steady | Obliques, shoulders, grip |
| Suitcase Oblique Crunch | DB at side. Side crunch standing or incline. Squeeze at top. | Controlled + squeeze | Obliques, core |
| Woodchoppers | DB or cable. High-to-low or low-to-high rotational pull across body. | Slow–fast tempo | Obliques, core, shoulders |
| Hanging Knee Raises (bent) | Hang from bar. Raise knees to chest. | 2–1–2 tempo | Lower abs, hip flexors, grip |
| Figure Eights | Lying on back, arms slightly out. Legs hover, feet draw a figure eight. | 60 sec continuous | Lower abs, hip flexors, obliques |
| Windshield Wipers | Lying on back, legs straight out wide. Drop legs left ➔ center ➔ right. | 60 sec alternating | Obliques, glutes, lower core |
| Plank | Forearm plank, arms in neutral. Toes on ground, body straight. | 60 sec hold | Upper & lower abs, stabilizers |
| Rest / Transition | 30 sec | ||
| Starfish Crunch | Lying back, arms & legs spread slightly. Crunch opposite hand to foot. | 30 sec | Upper & lower abs, obliques |
| Tuck Planks | Forearm plank. Draw same-side forearm & knee under body, return. Alternate sides. | 60 sec | Core, serratus, hip flexors, shoulders |
| Upper Circle Crunches | Lying back, hands behind head. Lift shoulders & trace small circle ➔ right ➔ up ➔ left. Reverse. | 60 sec each direction | Upper abs, obliques |
| Section | Description |
|---|---|
| 1. Raw Pull-Up Reps | As many clean reps as possible. Overhand grip. Chest forward. Legs straight, glutes & core tight. Pull to collarbone/chest level if possible. 4–6 sets. Stop 1–2 reps before failure. Rest 90s between sets. Track total reps and beat that number next week. |
| 2. Active Bar Hang + Scap Pulls | Set 1: Active hang (scapula pulled down) – 20–30 sec. Set 2: 10 scapular pulls. Set 3: Passive hang to failure. Do all 3 sets with short rest between. Focus: grip, shoulder control, endurance. |
| 3. Core Finisher: Hanging Raises | Choose based on strength: Beginner – Knee raises (knees to chest). Intermediate – Side-to-side knees (for obliques). Advanced – Straight-leg raises (legs to 90°). Bonus: Hold top position 2–3 sec. 3 sets to near failure. |
📈 Progression Plan
| Week | Pull-Ups per Set | Hang Time |
|---|---|---|
| Week 1 | 3–6 | 20–30 sec |
| Week 4 | 7–10 | 40–60 sec |
| Week 8 | 10–15 | 60–90 sec |
| Week 12 | 15–20 | 90+ sec |