Hampton’s Routine

• Monday: Pushups & Leg Raises 2-3 Sets

• Tuesday:

• Wednesday: Pullups & Squats 2-3 Sets

• Thursday:

• Friday: Bridges 2-3 Sets

• Saturday:

• Sunday:

Work Week

• Monday: Pullups 2-3 Sets

• Tuesday: Bridges 2-3 Sets

• Wednesday: Pushups 2-3 Sets

• Thursday: Leg Raises 2-3 Sets

• Friday: Squats 2-3 Sets

• Saturday:

• Sunday:

Pushups (vid 2)

• Wall Pushups: 3 Sets of 50

• Incline Pushups: 3 Sets of 40

• Knee Pushups: 2 Sets of 25

• Full Pushups: 2 Sets of 25

• Narrow Pushups: 2 Sets of 20

• Side-Staggered Pushups: 2 Sets of 15 (Both Sides)

• Archer Pushups: 2 Sets of 9 (Both Sides)

• Sliding One-Arm Pushups: 2 Sets of 9 (Both Sides)

• One-Arm Pushups (Conventional): 2 Sets of 9 (Both Sides)

• One-Arm Pushups (Feet Together): 2 Sets of 20 (Both Sides)

Leg Raises

• Knee Tucks (Sitting): 3 Sets of 40

• Knee Raises: 3 Sets of 40

• Bent Leg Raises: 3 Sets of 35

• Leg Raises: 2 Sets of 25

• Hanging Knee Raises: 2 Sets of 20

• Hanging Bent Leg Raises: 2 Sets of 15

• Hanging Leg Raises: 2 Sets of 9

Note: For the following, do hanging leg raises after your holds workout to maintain a dynamic element to your core training.

• L-Hold: 30 Seconds

• V-Hold: 30 Seconds

• Hanging V-Hold: 60 Seconds

Squats

• Jackknife Squats: 3 Sets of 35

• Assisted Squats: 3 Sets of 30

• Half Squats: 2 Sets of 35

• Full Squats: 2 Sets of 50

• Narrow Squats: 2 Sets of 25

• Side-Staggered Squats: 2 Sets of 20 (Both Sides)

• Staggered Squats: 2 Sets of 20 (Both Sides)

• Assisted One-Leg Squats: 2 Sets of 9 (Both Sides)

• One-Leg Chair Squats: 2 Sets of 9 (Both Sides)

• One-Leg Squats: 2 Sets of 20 (Both Sides)

Pullups

• Wall Pullups: 3 Sets of 50

• Horizontal Pullups (Chest Height): 3 Sets of 30

• Horizontal Pullups (Hip Height): 3 Sets of 25

• Jackknife Pullups: 3 Sets of 25

• Full Pullups/Chinups: 2 Sets of 12

• Narrow Pullups: 2 Sets of 9

• One-Hand Pullups: 2 Sets of 9 (Both Sides)

• Archer Pullups: 2 Sets of 7 (Both Sides)

• One-Arm Pullups: 2 Sets of 20 (Both Sides)

Bridges

• Short Bridges: 3 Sets of 50

• Straight Bridges: 3 Sets of 40

• Raised Straight Bridges: 2 Sets of 25

• Head Bridges: 2 Sets of 20

• Full Bridges: 2 Sets of 15

• One-Leg Gecko Bridges: 2 Sets of 9 (Both Sides)

• Walking Bridges: 25 Steps

• Wall-Walking Bridges: 2 Sets of 9

• Stand-to-Stand Bridges: 2 Sets of 20