General Conditioning

Week 1 — Movement patterns & capacity

Focus: Push, pull (bodyweight), legs, and short cardio. No gym required—use a sturdy table or low bar for rows if available; otherwise doorframe towel rows carefully or reverse shrugs on the edge of a table.

Day 1 — Push + core

• Warm-up: 5 min brisk walk or easy jog in place + 20 arm circles each direction.
• Circuit — 4 rounds, 90 sec rest between rounds:
  • 12 push-ups (modify on knees as needed)
  • 20 squat jumps or 25 air squats (choose jumps only if knees are healthy)
  • 30 sec hollow hold (low back pressed to floor)
• Finisher: 3 × 30 sec mountain climbers, 45 sec rest.
• Coaching: Full range on squats—hip crease below knee at bottom if mobility allows.

Day 2 — Pull + cardio

• Warm-up: 2 × 10 scap pull-ups or scap retractions lying face-down, arms in “W”.
• Main set: 5 × 8–12 inverted rows (bar/table) or towel row isometric 3 × 20 sec hold if no setup—90 sec rest.
• Cardio: 6 × 1 min hard / 1 min easy run in place, high knees, or jump rope (simulate with lateral hops if no rope).
• Coaching: Pull shoulder blades together before bending elbows on rows.

Day 3 — Legs + power endurance

• Warm-up: 2 × 10 walking lunges (bodyweight).
• Main set: 4 × 12 reverse lunges (each leg = 6 per side per set), 90 sec rest.
• Superset — 3 rounds, 60 sec between rounds:
  • 15 glute bridge march (pause 1 sec top each rep)
  • 20 calf raises (slow lower)
• Finisher: 100 total sit-ups or dead bugs (split as needed), stop if hip flexors cramp—switch to dead bugs.
• Coaching: Knee tracks over toes on lunges; torso tall.

Day 4 — Full-body blend

• Warm-up: 3 min easy movement mixing high knees and butt kicks.
• AMRAP 15 min (count rounds + reps):
  • 8 burpees (step back if needed)
  • 12 push-ups
  • 16 air squats
• Cool-down: 5 min walk + 2 × 30 sec quad stretch each leg.
• Coaching: Steady pace—breathing through the nose when possible on squats and push-ups.

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Week 2 — Density & repeatability

Focus: Slightly more work per session and faster transitions to mimic fatigue under the AFT.

Day 1 — Upper + trunk

• Warm-up: 1 min plank shoulder taps (slow), 30 sec child’s pose.
• Main set: 5 × 10 push-ups, 75 sec rest.
• Superset — 4 rounds, 45 sec between rounds:
  • 12 diamond or close-hand push-ups (or 8 strict if too hard)
  • 20 bicycle crunches (slow)
• Coaching: If diamond fails, use standard width but pause 1 sec at bottom.

Day 2 — Pull + intervals

• Main set: 6 × 6–10 inverted rows (add a 2 sec pause at top on last 2 reps each set), 75 sec rest.
• Intervals: 8 × 30 sec hard / 30 sec easy—running, stairs, or fast march with aggressive arm swing.
• Coaching: +1 rep on rows vs Week 1 if form stays solid.

Day 3 — Legs + core

• Main set: 5 × 8 jump squats (sub speed squats if impact is an issue), 90 sec rest.
• Circuit — 3 rounds, 90 sec between rounds:
  • 30 sec wall sit
  • 15 single-leg Romanian deadlift (each leg—balance, slow)
  • 20 flutter kicks (low back flat)
• Coaching: Land softly on jump squats; quiet feet.

Day 4 — “Mini AFT” simulation (no scoring pressure)

• Format: Move continuously with form priority—not a max test.
• Block 1 — 8 min: 1 min easy jog or march / 30 sec burpees / 30 sec rest — repeat to fill time.
• Block 2 — 6 min: Max strict push-ups in 2 min cap at submax (e.g. stop at 70% of best effort) then 2 min walk.
• Block 3 — 6 min: Air squats 20 + push-ups 10 + 30 sec plank — 2 rounds + fill time with easy march.
• Coaching: Log how you felt (1–10 energy). Adjust Week 3+ in a full program based on recovery.

Weekly targets: 2 rest days minimum (non-consecutive if possible). Water + protein after sessions; walk 10 min on rest days for blood flow.