WARM-UP
This section covers the Home Hero warm-
up prior to training.
Wrist Extensor Opener Wrist Extension
10 10 reps
reps
Wrist Flexor Opener Finger Stretch Parallel Bars
10 reps 10 reps 10 reps
Scap Push-Up
10 reps
Bird Dog
10 reps L/R
Band Pull Apart
10 reps L/R
External Rotation
10 reps L/R
Knee to Wall Kneeling Hip Flexor
10 reps 10 reps L/R
L/R
Squat & Reach Sequence
5 reps
Wall Slide
10 reps
HORIZONTAL PULL
This section covers the horizontal pull
progres- sions in Home Hero from
beginner to advanced.
BODYWEIGHT ROW
Take a shoulder width grip and extend the hips.
Pull the chest towards the bar
by squeezing the shoulder blades
together. Maintain core tension in
the glutes and abs to prevent the
hips from piking.
Lower down with control to straight arms every rep.
Incline Decline row, Legs straight,
Row
DIFFICULTY
Feet elevated, Add weight,
Archer Row
VERTICAL PULL
This section covers the vertical pull
progressions in Home Hero from beginner
to advanced.
PULL-UP
Face the palms face away from the body.
Start in a straight arm hang and finish with the chin above the
bar.
Chin-up Close grip pull-up, Wide
grip, Band DIFFICULTY
grip pull-up, Add weight,
assistance Finger Assisted Chin-Up
FINGER ASSISTED CHIN-UP
The working arm is in a chin up grip and the
other arm is employing finger assistance.
The aim is to use the working arm as much as
possible and the assisting side
minimally.
More fingers
DIFFICULTY
Less fingers
HORIZONTAL PUSH
This section covers the horizontal push
progres- sions in Home Hero from
beginner to advanced.
PUSH-UP
Take a shoulder width hand placement.
Lower down until the chest touches the floor then push-
up locking the elbows straight.
During the push-up, keep the elbows tucked in towards the
sides.
Maintain core tension in the glutes
and abs to prevent the lower back
from arching.
Incline push-
up DIFFICULTY
PSEUDO PLANCHE PUSH-UP
Setup in front of a wall and lean forward until the head
touches.
Perform a push-up while
maintaining light head contact with the
wall.
Keep core tension in the glutes
and abs to prevent the lower back from arching.
Hands closer to
wall DIFFICULTY Hands further from wall
ARCHER PUSH-UP
Start in a wider than shoulder width
push-up. Shift the bodyweight towards
the working arm, touching the chest on
the floor.
Keep the assisting arm straight.
Push-up to the start by using the working arm.
Incline position, Decline position,
Increase DIFFICULTY
Decrease
assisting arm
assisting arm use
use
VERTICAL PUSH
This section covers the vertical push
progressions in Home Hero from
beginner to advanced.
DIP
Start with the elbows extended
straight. Lower down to 90° of
shoulder extension. Dip forcefully to
locked elbows every rep.
Band Assist
DIFFICULTY Add weight
PIKE PUSH-UP
Start in a push-up and then walk the feet towards the hands.
Lower down with tucked elbows until the head touches the
floor.
Push-up into a pike handstand by
shrugging the shoulders towards the
ears.
Keep the weight on the toes during the set.
DIFFICULTY Elevate hands and feet
BACK TO WALL HANDSTAND PUSH-UP
Setup in a back to wall handstand with the hands slightly
wider than shoulder width apart.
Position hands as close to the wall as
possible, leaving sufficient headroom.
Lower until the head touches the floor.
Elbows remain tucked in during the handstand push-up.
Avoid the lower back from arching excessively.
CHEST TO WALL HANDSTAND PUSH-UP
Setup in a chest to wall handstand with the hands slightly
wider than shoulder width apart.
Leave approximately 4-6 hands distance from the wall.
Lower down forming a tripod shape between the head and
hands.
Maintain core tension in the glutes and abs to
prevent the lower back from arching.
Push-up into a handstand by shrugging the shoulders
towards the ears.
Elbows remain tucked in during the handstand push-up.
Elevate hands
DIFFICULTY
Reduce
range of
motion
HANDSTAND
This section covers the handstand
progressions in Home Hero from beginner
to advanced.
PIKE HANDSTAND
Elevate the feet to approximately shoulder height.
Walk the hands towards the feet so the hips are stacked over
the shoulders. Aim to cover the ears with your trapezius
muscles, opening the shoulders.
CHEST-WALL HANDSTAND
Enter a chest to wall handstand by walking the feet up the
wall.
Get tall by shrugging the shoulders towards
the ears, squeezing the glutes and abs.
DIFFICULTY Shoulder taps
CORE
This section covers the core exercises in
Home Hero including progressions from
beginner to advanced.
HOLLOW BODY HOLD
Extend the arms overhead and lift the legs.
Brace the core and keep the lower back flat against the
floor.
Hover the shoulder blades off the floor by holding a mini
crunch.
Take deep breaths in and out of the stomach.
Hips flexed Extend legs 45°
90°,
DIFFICULTY
Legs closer to floor,
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L-SIT
Setup with elbows locked out, straight legs and pointed toes.
Shrug the shoulders down towards the floor.
Keep the feet level with the hips forming an L-Sit.
Elevate the Hands on floor,
hands
DIFFICULTY
Add weight, V-Sit
HANGING ABS - KNEE RAISE
Hang with straight arms.
Bring the knees to the chest without leaning
backwards. Do not swing or use momentum,
control the entire motion.
Perform fast
DIFFICULTY
Perform slow, Add
weight
HANGING ABS - LEG RAISE
Hang with straight arms.
Bring the toes to the bar keeping the legs straight.
Do not lean backwards or use momentum.
Perform Perform slow,
fast, Lift legs DIFFICULTY
Add weight
to 90°
BACK EXTENSION
Set up in front of a wall with the feet
firmly in contact to create friction.
Use an ottoman or gym
ball to support the
hips.
Create a global arch in the spine by
extending to maximum range of motion.
Pause at
top, Perform
slow,
Hold weight at chest
DIFFICULTY
LEGS
This section covers the leg exercises in
Home Hero including progressions from
beginner to advanced.
STEP-UP
Lean forwards by weight bearing onto the elevated foot.
Keep the toes raised on the ground foot to avoid cheating
at the start. The elevated knee should track over the mid
foot during the Step-Up.
Reverse the motion into a deep
squat by silently landing on the
floor.
Smaller Step- Up
DIFFICULTY
Larger Step-Up
PISTOL SQUAT
Extend the arms and opposite leg for balance.
Keep the stance foot flat and
lower into a deep single leg
squat.
Push through the
midfoot and return to
standing.
Box Pause at bottom,
Squat
DIFFICULTY
Weighte
d
SISSY SQUAT
Tilt the pelvis posteriorly by squeezing the glutes.
Shift the knees forward while keeping the weight on the
forefoot.
Squat down as far as strength
allows, aiming to get the knees
towards the floor.
Hand
assist DIFFICULTY Range of motion
NORDIC CURL HINGE
Kneel on a padded surface and fix the heels under a sturdy
object.
Hinge at the trunk and touch the head on the floor.
Return to the start by motioning the heels towards the bum.
Hinge while the body stays closer towards the feet
DIFFICULTY
Hinge while
maintaining
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NORDIC CURL ECCENTRIC
Maintain a vertical posture by squeezing the glutes.
Lower down towards the floor with control.
Catch the body in a push-up and return to the start.
Perform slower, Lower
down further before
dropping
DIFFICULTY
Band Assist
REVERSE NORDIC CURL
Kneel on a padded surface with the legs shoulder width apart.
Tilt the pelvis posteriorly by squeezing the glutes.
Lean backwards sitting between your
legs, aim to get the bum towards the
ground.
Return to the start by performing a leg extension motion.
Band Increase range of motion,
assist
DIFFICULTY
Hold weight at chest.
FULL BODY SAMPLE
Workout Letter Exercise Sets Reps Rest
Full Body 1 A1 Vertical Pull 3-4 4 - 10
02:00
Full Body 1 A2 Step-Up 3 8 - 12
Full Body 1 B1 Vertical Push 3-4 4 - 10
02:00
Full Body 1 B2 Back Extension 3 10 - 15
Full Body 1 C1 Horizontal Pull 3 8 - 15
02:00
Full Body 1 C2 Horizontal Push 3 8 - 15
Full Body 1 D1 Rope T. 3 10 - 15
Extensions 01:00
Full Body 1 D2 Hollow Body Hold 3 30 -
45s
Full Body 2 A1 Vertical Pull 3-4 4 - 10
02:00
Full Body 2 A2 Pistol Squat 3 8 - 12
Full Body 2 B1 Vertical Push 3-4 4 - 10
02:00
Full Body 2 B2 Good Mornings 3 5 - 10
Full Body 2 C1 Horizontal Pull 3 8 - 15
02:00
Full Body 2 C2 Horizontal Push 3 8 - 15
Full Body 2 D1 Seated Leg Curl 3 10 - 15
01:00
Full Body 2 D2 BB Curls 3 10 - 15
Full Body 3 A1 Vertical Pull 3-4 4 - 10
02:00
Full Body 3 A2 Step-Up 3 8 - 12
Full Body 3 B1 Vertical Push 3-4 4 - 10
02:00
Full Body 3 B2 Hanging Abs 3 8 - 15
Full Body 3 C1 Single Leg RLD 3 6 - 12
02:00
Full Body 3 C2 Horizontal Pull 3 8 - 15
Full Body 3 D Cable Curls 3 10 - 15 01:00
FULL BODY PROGRAM
Observations Letter Exercise Sets Reps Rest
A1 Neutral Pull Ups 3-4 4 - 10
02:00
A2 Step-Up 3 8 - 12
B1 OHP 3-4 6 - 10
02:00
B2 Good Morning 3 10 - 15
C1 Push Ups 3 8 - 15
02:00
C2 Australian Pull 3 8 - 15
Ups
D1 Rope T. 3 10 - 15
Extensions 01:00
D2 Hollow Body Hold 3 30 -
45s
A1 Wide Pull Ups 3-4 4 - 10
02:00
A2 Pistol Squat 3 8 - 12
B1 DB OHP 3-4 6 - 10
02:00
B2 Back Extension 3 5 - 10
C1 Push Ups 3 8 - 15
02:00
C2 Australian Pull 3 8 - 15
Ups
D1 Seated Leg Curl 3 10 - 15
01:00
D2 BB Curls 3 10 - 15
A1 Tucked Pull Ups 3-4 4 - 10
02:00
A2 Step-Up 3 8 - 12
B1 OHP 3-4 6 - 10
02:00
B2 Hanging Abs 3 8 - 15
C1 Single Leg RLD 3 6 - 12
02:00
C2 Gironda Row 3 8 - 15
D BB Tricep 3 10 - 15 01:00
Extensions