Intermediate
Primal Intermediate ProgramShredded Gymnast
Time Under Tension Rings Explosive Exercises Physique with Weighted ExercisesTHIRD 2-WEEK PLAN
5-Minute Warm-Up
Follow along this warm-up!
Wrist Mobilization
Use this routine to mobilize your wrists! Do 5–15 circles each side depending on the tightness of your forearms!
Palm Pulses
Do 15 reps on your level! Increase intensity carefully over time — control over intensity!
Finger Pulses
Do 15 reps on your level! Increase intensity carefully over time — control over intensity!
From Back of Hand to Fist Support
Do 15 reps on your level! Increase intensity carefully over time — control over intensity!
Fist Swing
Do 15 reps on your level! Increase intensity carefully over time — control over intensity!
Elbow Mobilization
Do 5 reps to each direction of both exercises! (20 total reps)
Elbow Push-Ups
Do 15 reps on your level! Increase intensity carefully over time — control over intensity!
Scapula Mobilization
Do 10 reps forward and backward! (20 total reps)
Scapula Push-Ups
Do 10 reps then 30 seconds hold!
Dynamic Scapula Adductions on All Fours
Do 10 reps then 30 seconds hold in rear push-up position!
Scapula Depression in Support
Do 10 reps then 30 seconds hold!
Scapula Depression in Hang
Do 10 reps then 30 seconds hold!
Shoulder Stability – Exercise 1
Do 10 circles in and out then 10 forward bends!
Shoulder Stability – Exercise 2
Do 10 circles forward and backward then 10 forward bends!
Shoulder Stability – Exercise 3
Do 10 circles in and out then 10 forward bends!
Shoulder Stability – Exercise 4
Do 10 circles in and out then 10 back pulls!
Lateral Raises with Elastic Band
Do 15 reps each arm!
Cuban Rotation with Elastic Band
Do 15 reps!
Hollow Body Position
Do 60 seconds hold!
Half Bridge Hold
Do 60 seconds hold then 10 hip elevations!
Pull to Chest with Elastic Band
Do 25 reps!
Side Plank Hold
Do 60 seconds hold then 10 hip elevations each side!
Static Knee Bends in Plank
Do 30 seconds hold each leg then 60 seconds hold in regular plank!
Half Bridge Hold
Do 30 seconds hold then 15 hip elevations!
Pull to Chest with Elastic Band
Do 25 reps!
Squats
Do 15 reps!
Opposite Shoulder Grab in Straddle High Plank
Do 15 reps each hand! (30 total reps)
Single-Leg Half Bridge Hold
Do 30 seconds hold then 10 hip elevations each leg!
Arm Raises from High, Middle and Deep Position
Do 30 reps in each position! (90 total reps)
Squats
Do 15 reps!
Knee Raises in Plank
Do 15 reps each leg! (30 total reps)
Static Superman
Do 30 seconds hold each side!
Dynamic Superman
Do 15 reps each side! (30 total reps)
Reverse Lunges
Do 15 reps each leg! (30 total reps)
Side Plank Hold
Do 60 seconds hold then 10 hip elevations each side!
Hip Rotations with Straight Knees
Do 10 reps each way! (20 total reps)
Reverse Lunges
Do 15 reps each leg! (30 total reps)
4-Stroke Knee Push-Ups
Do 20 reps!
Cossack Squats
Do 12 reps each leg! (24 total reps)
Follow Along Stretching Routine
Follow along the stretching routine!