Snack Workout Cheat Sheet

Goal: 8–10 Snacks/Day • Time: 2–3 mins • ⚠️ Rule: Do Mobility before Explosive • 🛑 Stop: 2 reps before failure
Mon: Pull 💪
Mobility (20s)
  • • Arm swings / Spiral waves
  • • Wood chops / Golf arms
Strength
  • • Chin/Pull/Neutral (5-6r)
  • • Row pulls (10r - Hold 2s)
  • • Scapular pushups (15r)
  • • Door frame leg hold (30s)
Explosive
  • • Half chin/pull pop (5r)
  • • Arch back pull-up (3r)
Stretch
  • • Lat side-bend
  • • Doorframe chest stretch
Tue: Cardio 🏃
MAIN: OUTDOOR RUN
Pre-Run Mobility
  • • Leg swings Fwd/Side (20s)
  • • Hip circles / Rotations (20s)
  • • Calf bounces (20s)
  • • Lunges Rev/Fwd (10r)
  • • Speed skates (12r)
Post-Run Stretch
  • • Elephant walks (30s)
  • • Down dog → Cobra
  • • Bent-knee wall soleus
  • • Fwd lunge hold
Wed: Push 🏋️‍♀️
Mobility (20s)
  • • Shrugs + Rotate / Punch air
  • • Burpees / Neck Iso
Strength
  • • Pushups Reg/Wide (14r)
  • • Pushup diamond (10r)
  • • Pseudo planche lean (30s)
  • • Crow hold (31s)
  • • Semi pike pushup (8-10r)
Explosive
  • • Incline clap pushup (8r)
  • • Pike pushup pop (5r)
Stretch
  • • Open book / Thread needle
  • • Wall slides (15r)
Thu: Legs 🍑
Mobility (20s)
  • • Ballet sq / Hip Hinges
Strength
  • • 1.5 Rep Squat (12r)
  • • Bulg. Lunge (10r)
  • • Nordic Negatives (3-5r)
  • • Sissy Squat (20r)
  • • Glute raise/Turk (60s)
  • • Calf rises (20r)
Explosive
  • • Squat quick (8r)
  • • Lunge switch (10r) / Tuck (3r)
Stretch
  • • Cossack / 90-90 / Figure-4
  • • Horse Position (30s)
Fri: Core 🍫
Mobility (20s)
  • • Bear crawl / Wood chops
Strength
  • • Hollow hold (60s)
  • • Hanging knee hold (30s)
  • • Plank (61s) / Mtn Climb
  • • Russian twists (30r)
  • • Prone Y-Raises (10r)
Explosive
  • • Russ twist pop (44r)
  • • Plank taps (10r) / Knee (10r)
Stretch
  • • Cobra pose
  • • Bridges to wall
💊 DAILY "VITAMINS" (DO EVERY DAY)
1. Elephant Walks (Hams)  •  2. Deep Squat / Horse (Hips)  •  3. Thoracic Openers (Posture)
SATURDAY:
FULL BODY PROGRAM
SUNDAY:
REST (Stretch Only)