# Get Strong

## PHASE 2 TEST


## PHASE 3


## PHASE 3 TEST


## PHASE 4


## PHASE 4 TEST


## PHASE 1

Wrist Circle · Toe Touch Stretch · Downward Facing Dog · Upward Facing Dog · Push-Up (Incline) · Flexed Arm Hang · Lat Hang · Knee Tuck (Seated) · Squat (Assisted) · Glute Bridge

### Workout

- 1 × 1-30s Wrist Circle
- 1 × 1-30s Toe Touch Stretch
- 1 × 1-30s Downward Facing Dog
- 1 × 1-30s Upward Facing Dog

### Work

- 3 × 1-6 Push-Up (Incline)
- 3 × 1-5s Flexed Arm Hang - Pull Up Bar
- 3 × 1-10s Lat Hang
- 3 × 1-8 Knee Tuck (Seated)
- 3 × 1-10 Squat (Assisted)
- 3 × 1-10 Glute Bridge


## PHASE 2 (Week 1)


## PHASE 1 (Week 2)

Wrist Circle · Toe Touch Stretch · Downward Facing Dog · Upward Facing Dog · Push-Up (Incline) · Flexed Arm Hang · Lat Hang · Knee Tuck (Seated) · Squat (Assisted) · Glute Bridge

### Workout

- 1 × 1-30s Wrist Circle
- 1 × 1-30s Toe Touch Stretch
- 1 × 1-30s Downward Facing Dog
- 1 × 1-30s Upward Facing Dog

### Work

- 3 × 1-8 Push-Up (Incline)
- 3 × 1-10s Flexed Arm Hang - Pull Up Bar
- 3 × 1-20s Lat Hang
- 3 × 1-10 Knee Tuck (Seated)
- 3 × 1-12 Squat (Assisted)
- 3 × 1-12 Glute Bridge


## PHASE 1 (Test)

Wrist Circle · Toe Touch Stretch · Downward Facing Dog · Upward Facing Dog · Push-Up (Incline) · Flexed Arm Hang · Lat Hang · Knee Tuck (Seated) · Squat (Assisted) · Glute Bridge

### Workout

- 1 × 1-30s Wrist Circle
- 1 × 1-30s Toe Touch Stretch
- 1 × 1-30s Downward Facing Dog
- 1 × 1-30s Upward Facing Dog

### Work

- 1 × 1-30 Push-Up (Incline)
- 1 × 1-30s Flexed Arm Hang - Pull Up Bar
- 1 × 1-60s Lat Hang
- 1 × 1-20 Leg Tuck
- 1 × 1-30 Squat (Assisted)
- 1 × 1-30 Glute Bridge