Week 2: Increase the Challenge

With a solid baseline set, this week is about making small, intentional progressions. That might mean increasing weight, controlling your tempo, or improving movement efficiency. The goal is gradual adaptation without burnout. Focus on slightly increasing weights if your form is solid, controlling your tempo—especially during the eccentric (lowering) phase—and staying consistent with effort without maxing out.

1Full Body: Solid Start

This one’s all about creating tension and control through your hips, core, and upper body. You’ll move through deadlifts, single-arm rows, and incline pressing, with core work to keep you grounded.

quadsbackshoulderschestgluteshamstrings

2Full Body: Offset Strength

This workout is all about building strength and stability from every angle. You’ll move through offset and rotational patterns with split squats, single-arm pressing, and core work designed to challenge your balance and control. Expect to feel strong, steady, and just the right amount of challenged.

quadsbackshoulderschestgluteshamstrings

3Full Body: Athletic Finisher

This workout is all about power, control, and moving with intent. You’ll work on building strength through pull-ups and single-leg hip thrusts, move into athletic lunges and jumps, then finish strong with a spicy AMRAP that will challenge your coordination, core, and endurance. Expect to feel powerful, quick, and sweaty by the end of this one.

backglutesquadscoreshoulders