Get the App
Track your workouts with the Android and iOS app.

https://nick-e.com/primer/

Core

Bird Dogs
Bird Dog
20-40 s

Rest 90 seconds

Bird Dog
20-40 s

Rest 90 seconds

Arms + Legs

Rows + Bridges
Horizontal Row
8-12 reps

Rest 90 seconds

Bridge Curls
8-15 reps

Rest 90 seconds

Horizontal Row
8-12 reps

Rest 90 seconds

Bridge Curls
8-15 reps

Rest 90 seconds

Horizontal Row
8-12 reps
Bridge Curls
8-15 reps