Tyler McCormick

🟧 DAY 1 – FULL BODY FOCUS

Block 1 – Mobility Prep
Hip cars/swings x5/5
Shoulder cars x5/5
Body weight squats x12
1 Set

Block 2 – Core + Glute Activation
Deadbugs 10/10
Glute Bridges x20
Clamshells x12/12
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
TRX or Cable Row (Narrow Grip) x10
30s rest – 3 Sets

Block 4
Goblet Squat 10
DB Chest Press (Incline) 10
30s rest – 3 Sets


– Finisher
Anaerobic Push 20 Work - 20Rest - (4 Rounds) - Any Machine

🟧 DAY 2 – FULL BODY FOCUS

Block 1 – Mobility Prep
Cat + Cow x10
Side-Lying T-Rotation w/ Windmill x10/10
1 Set

Block 2 – Core + Glute Activation
Glute Bridge (5s ISO Hold ×6)
Deadbugs x12/12
Low Plank x20s
1–2 Sets

Block 3
Foam Roller or Dowel RDL x10
SA DB Chest press ( Incline) 10/10
Chest supported rows 10
30s rest – 3 Sets

Block 4
Squat variation 10
Push press x10
Cable wood choppers 10/10
30s rest – 3 Sets

Block 5 – Finisher
Anaerobic Push 20s Work / 20s Rest - (4 Rounds) - Any Machine

🟧 DAY 3 – FULL BODY FOCUS

Block 1 – Warm-Up / Mobility
Seated Figure-4 Stretch 30s/30s
Standing Hip CARS x5/5
World’s Greatest Stretch w/ Rotation x5/5
1 Set

Block 2
Trapbar deadlift x10
Incline press x10
3 sets

Block 3
Pull ups/pull downs x10
Split squats x8/8
3 sets

Block4
Cable facepulls x10
hanging knee raises x10
3 sets

Finisher- 6min EMOM
min1- 12cal bike
min2- 10 DB thrusters