First Day - Use a push up variation that doesn't push you too hard

Second day - Increasing reps

Third day - Adding rows

Fourth Day - Increasing reps

Fifth Day - Adding Bridges

Sixth Day - Adding Reps

Seventh Day - Rest, take the day off to let yourself recover, good job getting done with your first week!

Eighth Day - Adding Squats

Ninth Day - Adding reps

Tenth Day - Adding Deadbug Holds, this is complex please visit the day 10 webpage and read how to do these correctly.

Eleventh Day - Adding Reps

Twelfth Day - Adding Birddogs, as with Deadbugs please read the website for this Exercise.

Thirteenth Day - Adding Reps

Fourteenth Day - Rest! Well done you finished the two week build up and can now move on to the full BWF Primer - https://nick-e.com/primer/