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First 2-Week Plan

FIRST 2-WEEK PLAN

Warm-Up · 1 Round
Primal Joint Preparation PRO Second 2-Week Plan

5-Minute Warm-Up

Prepare your body for the workout.

Wrist Mobilization · 1 Round

Wrist Mobilization

Use this routine to mobilize your wrists. Do 5–15 circles each way depending on the tightness of your forearms.

Wrist Stabilization · 1 Round

Palm Pulses

Do 10 reps on your level. Increase intensity carefully over time — control over intensity.

Finger Pulses

Do 10 reps on your level. Increase intensity carefully over time — control over intensity.

From Back of Hand to Fist Support

Do 10 reps on your level. Increase intensity carefully over time — control over intensity.

Pending

Fist Swing

Do 10 reps on your level. Increase intensity carefully over time — control over intensity.

Elbow Mobilization · 1 Round

Elbow Mobilization

Pending
Elbow Stabilization · 1 Round

Elbow Push-Ups

Do 10 reps on your level. Increase intensity carefully over time — control over intensity.

Scapula Mobilization · 1 Round

Scapula Mobilization

Do 10 reps forward and backward.

Scapula Stabilization · 2 Rounds

Scapula Push-Ups

Do 10 reps. Hold 2 seconds up and 2 seconds down.

Dynamic Scapula Adductions on All Fours

Do 10 reps. Hold 2 seconds up and 2 seconds down.

Scapula Push-Up Hold

Do 30 seconds hold.

Rear Push-Up Hold

Pending
Shoulder Stabilization · 1 Round

Forward and Side Raises

Do 10 reps in each direction (20 total reps).

Pending

Overhead Straight-Arm Pull Downs

Do 15 reps.

Pending

Back Pulls with Elastic Band

Do 15 reps.

Pending

Cuban Rotation

Do 15 reps.

Scapula Push-Up Hold

Do 30 seconds hold.

Fundamental Core Exercises · 1 Round

Hollow Body Position

Do 30 reps.

Half Bridge Hold

Do 15 reps.

Pull to Chest with Elastic Band

Do 15 reps.

Side Plank Hold

Do 30 seconds hold each side.

Prehab Block #1 · 1 Round

Dynamic Knee Bends in Plank

Do 15 reps each leg (30 total reps).

Dynamic Hip Elevation

Do 15 reps.

Pull to Chest with Elastic Band

Do 15 reps.

Squats

Do 15 reps.

Prehab Block #2 · 1 Round

Opposite Shoulder Grab in Straddle High Plank

Do 15 reps each hand (30 total reps).

Single-Leg Half Bridge Hold

Do 30 seconds hold each leg.

Reverse Lunges

Do 15 reps each leg (30 total reps).

Prehab Block #3 · 1 Round

Side Plank Hold

Do 30 seconds hold then 10 hip elevations.

Hip Rotations with Bent Knees

Do 15 reps each side (30 total reps).

Cossack Squats

Do 10 reps each side (20 total reps).

Cool Down · Stretching

Stretching Routine

Pending
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