Strength + Mobility + Cardio — tap a day to plan your week
3 rounds. Rest 60-90s between rounds.
| Exercise | Reps | Gym Alt. |
|---|---|---|
| Push-ups (or TRX) | 12-15 | DB bench press 3×10 |
| TRX Y-raise | 10-12 | Cable face pulls 3×15 |
| Goblet squat (or BW) | 12-15 | Goblet squat w/ KB |
| Dead bug | 10/side | Same |
| TRX plank (feet in straps) | 30-45s | Ab wheel rollout |
| Bird dog | 10/side | Same |
3 rounds. Rest 60-90s between rounds.
| Exercise | Reps | Gym Alt. |
|---|---|---|
| TRX row | 12-15 | Cable / DB row 3×10 |
| TRX single-leg squat (assisted) | 8-10/side | Bulgarian split squat |
| Single-leg hip bridge | 10/side | Barbell hip thrust |
| TRX bicep curl | 12 | DB curl |
| Side plank | 20-30s/side | Same |
| Cat-cow + thoracic rotation | 10 each | Same |
3 rounds. Rest 60-90s between rounds.
| Exercise | Reps | Gym Alt. |
|---|---|---|
| TRX squat to row | 12 | KB swing 3×15 |
| Push-up to rotation | 8-10 | Landmine press 3×10 |
| Reverse lunge | 10/side | Walking lunges w/ DBs |
| TRX pike | 8-10 | Hanging knee raise |
| TRX W-pull | 12 | Rear delt fly |
| Farmer's carry | 40 steps | Heavy DBs |
Do daily, especially on rest days. Most impactful thing for back pain and sleep.
Dead bugs, bird dogs, hip bridges, and daily mobility are non-negotiable. These build deep core stability that protects your spine. Avoid sit-ups and crunches.
Zone 2 cardio (biking/hiking) 2-3x/week is the strongest exercise-based intervention for sleep quality. Avoid intense exercise within 3 hours of bedtime.
Start lighter than you think. Add reps first, then difficulty. Keep 2-3 reps "in the tank" at the end of each set for the first month.
5 minutes of the mobility routine before every strength session. No cold starts.