MOMO[MUSCLE]
MOMO[MUSCLE]
STRONGER
AT HOME
STABILITY + STRENGTH
MOM
1MAR
CA-A
30.0
INTRODUCTION
YOU FEEL IT, I FEEL IT,
OUR MUSCLES FEEL IT...
It’s completely understandable that during these
pressing times since 2020, you might feel stuck,
depressed, and anxious.
You may be binge watching Working Moms -- I’m
all for it. However, this time that we have could be
used to improve joint stability, movement quality,
and injuries. It may be just the reboot your body
needs to get back in the gym stronger and more
stable than ever.
Use this time to do the things you’ve said you
don’t have time for. I know there is panic and
chaos in the world right now, but that doesn’t
mean we can’t develop ourselves physically,
mentally, emotionally, and spiritually. Actually, this
is probably the best time because it is challenging
our discipline.
These are hard times, but you are not alone.
3 0 .0 4 44°N, 31. 2357°E
I am cheering you on every step of the way.
Yes, Netflix will be there when you’re done with
your workout. Now it’s time to turn on some Cardi
B and break a sweat.
With all my heart,
XX Coach MoMo
M O M O M U SCL E
STRO NG ER AT H O ME
ABOUT [MOMO]
A Maui grown athlete, trainer, nutrition specialist
and motocross rider. My happiest days are spent
helping women, non-binary and AFAB babes work
smarter, not harder, in and out of the gym.
PREVIOUS CERTIFCATIONS:
- CROSSFIT LEVEL I
- CROSSFIT LEVEL II
- OLYMPIC LIFTING CERTIFICATION
- I.S.S.A. NUTRITION SPECIALIST
Now that we know each other, follow me on
Instagram @MoMoMuscle so we can stay inspired
together. Now for the fun part... Your turn
mwahaha.
Also, be sure to join the Facebook group. I’d love
to hear from you on there!
MO M O M U SCL E
STRO NG ER AT H O ME
30. 0 4 4 4 ° N , 3 1.2 3 5
“POWER CREATES IMPACT.
BECOME POWERFUL.
WNO QUESTIONS ASKED.”
– MORGAN
MO M O M U SCL E
5 PRINCIPLES OF
STRONGER AT HOME
WARNING: THEY WILL PRODUCE RESULTS!
+ FOUNDATIONAL
STRENGTH
Training from home is a great time to get more in
touch with your muscles, joint systems, and core.
We’re able to build that lower back strength, abs,
scapular retraction/depression, tuck your pelvis,
ankle stability, and hip stability.
Slow down your reps and ‘feel’ your muscles
squeeze hard. Get more muscle activation and
joint stability to level up in and out of the gym.
+ DISCIPLINE &
ROUTINE
Now more than ever, introducing normalcy into
your life is key. Wake up, drink water, sip your
espresso, put on a cute outfit, and plan the day.
Get your workout in, release enodrphins, stretch
more, and meditate. Avoid Netflixing and eating all
the ice cream until after 5pm.
Temptation for laziness is high when you’re stuck
at home. But be the strong boss babe or bro that
you are and get shit done.
MO M O M U SCL E
STRO NG ER AT H O ME
+ MAXIMUM
EFFORT
Make these exercises harder by adding in pulse
reps, slowing down the tempo, adding more reps,
or training to failure.
Don’t limit your effort according to the prescribed
reps and sets. Get in touch with your body and
listen to it!
Challenge yourself and be intentional about your
movement. That’s how results are seen!
+ INCREASE
MUSCLE
ACTIVATION
Squeeze your butt as hard as you can right now.
Ok, now squeeze harder. See what you just did
there? You were able to concentrate on flexing
your butt and thus recruit more muscle fibers.
+ BREATHING
When training, the same principles apply. Use your
mind-muscle connection to improve the
communication between your muscle fibers and
your brain. Since movement begins at the brain,
doesn’t it make sense to exercise the brain as you
exercise your muscle? Just nod your head yes.
Practice mindfulness and stomach breathing to
lower cortisol levels, expand your energy, and
become grounded.
Using this technique recruits more muscle fibers
and isolates the primary mover in the exercise to
prevent other muscles from taking over.
Start every workout with 10 breathes into your
stomach. You’ll be amazed at your body’s calming
response to this method.
To get even more connected, close your eyes or
look at the muscle you’re working. As you do the
rep, think about contracting those particular
muscle fibers. See the muscle work in your mind
and tell your brain to squeeze it harder. Make.
Every. Rep. Count.
In addition, a consistent breathing rhythm is
important during high- intensity and nearly every
exercise. Think to inhale on the eccentric (negative
part of rep) and exhale on the concentric (positive
or effort). more muscle fibers.
4 STEPS TO
TRAINING
Before stepping into the gym, it is crucial you set your body up for success.
That means slowing down and rewiring your foundation. Here are the four
fundamental steps I take my clients through.
Here are the steps to proper training:
+01 MOBILITY
Deep stretching, foam rolling, yoga, lacrosse ball,
massage, dynamic stretching, etc. Is your body
able to hit the proper position before we load it?
+02 STABILITY
Shoulder/ankle/hip stability, strong arches, core
strength, strong glutes, and a bulletproof lower back.
Is your joint stable enough to handle load?
+03 STRENGTH
Weight training, loaded movement, exercises, etc.
Now that you’re able to hit the positions and
stabilize your body, we can load your muscles with
quality movement.
+04 CONDITIONING
HIIT, explosive work, speed drills, and high-volume
exercises. We add in conditioning to burn more fat,
heighten the metabolism, and layer on reps on top of
quality positions and movement.
If you need help on mobility and stability, check out my ‘Stronger at Home’
MO M O M U SCL E
STRO NG ER AT H O ME
MUSCLE CHEAT
SHEET
+ REPS
+ WARM-UP SET
Usually after reps to failure, partial reps can be
added to increase intensity. The range of motion
decreases and the contraction increases.
The beginning set of an exercise with light weight
(30-50% your max) to safely warm up the body
and efficiently complete the full range of motion.
+ SETS
+ WORKING SET
A group of repetitions of an exercise.
Example: five pull-ups in a row = one set.
Sets that require more intensity and weight than
warm up sets, usually completed until failure.
+ SUPERSET
+ TO FAILURE
To complete two exercises back-to-back without
resting. Rest period starts after the second
exercise is completed. It’s hard.
Ex. A1, A2; etc. are supersets.
Complete reps of an exercise until your muscles
quit. Muscle failure, not mind failure.
+ DROP SET
+ TRIPLE SET
To complete three exercises back-to-back without
resting. Rest period starts after third exercise is
completed. It’s harder. Ex. A1, A2, A3.
Complete reps, usually to failure, and immediately
after, drop/reduce the weight and continue for
more reps until you reach failure. Weight drop is
dependent on fatigue level. Ex. 12x8 is 12 reps at a
heavier weight then you drop the weight by about
30-50% and do 8 reps, aiming for failure each time.
+ RPE
To complete three exercises back-to-back without
resting. Rest period starts after third exercise is
completed. It’s harder. Ex. A1, A2, A3.
+ DB OR DUMBBELL
A short bar with weights on each end. Usually on a
rack littered with gym bros. Get in there and grab
a pair. Dumbbells are great for balancing out
uneven muscles.
+ BARBELL
The big mamma you see on the squat rack. Add
weight plates to each side to increase load. A
standard barbell is 45lbs and a women’s olympic
bar is 35lbs.
M O M O M U SCL E
+ MULTIPLE DROP SETS
Drop weight multiple times in one set. Push to
failure each time you drop weight. Example: 12
reps at 60lbs, 15 reps (failure) at 40lbs and 18 reps
(failure) at 30lbs. Ex. 3 sets of 15 - 15x10 - 15x10;
first set is 15, second set is 15 with drop set of 10
and third set is 15 with drop set of 10 - aiming for
failure each time.
+ PARTIAL REPS
Usually after reps to failure, partial reps can be
added to increase intensity. The range of motion
decreases and the contraction increases.
STRO NG ER AT H O ME
+ PULSE REPS
+ UNILATERAL
After failure, pulse reps can be added for
additional intensity. Usually at the peak of the
exercise, you pulse to perform small muscle
contractions. Can sometimes look very sexual.
Working one extremity at a time. Example, single
leg or single arm exercises.
+ ELEVATED
+ ROM
Using an object, such as a bench, Smith Machine
or box, to elevate your upper body.
Range of motion.
+ FORCED/ASSISTED REPS
+ ECCENTRIC
The lowering (“negative”) aspect of the lift. Example,
the way down on a bicep curl, pull up or squat.
After failure, forced reps may be added, using a
little momentum to squeeze out a few more reps.
Do it, but don’t look like a dumb donkey swinging
shit around.
+ CONCENTRIC
+ PUMP
+ AMRAP
30. 04 4 4°N, 31 .2357°E
Increased blood flow into a muscle, usually
resulting in a feeling of skin tightening.
MO M O M U SCL E
The contracting (“positive”) aspect of the lift.
As many reps as possible, either in one set or with
a given amount of time.
AESTHETIC
CHEAT SHEET
+ G O AL
+ ANSWER
+ HEL PF U L CU ES
THICK BACK
Row more. Engage your shoulder
blades when rowing, Learn to
retract scapulas back and down.
- Pinch between shoulder blades
- Proud chest
- Sternum up to ceiling
- Engulf your spine with your back
WIDE BACK
Learn to lengthen and strengthen
your lats, Shoulder blade
depression is necessary.
- Squeeze your armpit
- Pull weight to belly button
ROUND BOOTY
Reach your hips back during
squats, deadlifts, and lunges.
Squeeze your butt hard at the top
of the rep.
- Hips reach back
- Spread the Earth with your feet
- Initiate glute bridge by squeezing
your butt first
BIGGER TRAPS
Shrug up to your ears. Widen out
hand grip for optimal trap growth.
- Squeeze up & back
STRONG BICEPS
Volume. Volume. Volume. Focus on
initiating movement from bicep,
not shoulder.
- Push elbow forward
- Retract scapula back
- Squeeze biceps harder
Extend the wrist at the bottom
of rep, flexing the pinky towards
the wrist.
- Push elbow forward
- Retract scapula back
- Extend wrist
Washboard abs require a low enough
body fat to see the abdominals. This
means more HIIT, plyos, body weight
ab exercises, and DIET. *sigh*
- Put the cookie down
BLOCKY ABS
Thicken the abdominal wall with
weighted flexion. Aka more
weighted crunches, reverse
crunches, and lift heavy loads.
- Crunch rib cage towards hips
- Crunch belly button into spine
DEFINED QUADS
More blood flow, burn them out
with isolation quad exercises.
- Squeeze from quads
- Extend knees
SMALLER WAIST
More core and lower back work.
Back extensions, wood chops, side
planks, and likely a body fat
reduction from diet.
- Squeeze your abdominals tight
HORSESHOE
TRICEPS
FLAT ABS
MO M O M U SCL E
STRO NG ER AT H O ME
MY FAVORITE
WARM UP
The goal of a warmup is to increase your body temperature and activate the core to prevent injuries.
It’s also a time to check in with your body. See what’s tight, sore, or needing some TLC post-workout.
Warm-ups may also serve as a way to increase muscle activation. Dynamic warmup drills (active
stretches that take joints through a range of motion) can improve performance and increase force
output. Don’t simply “go through the motions.” The goal is to always be very mindful about what muscles
are contracting and what movement that contraction is creating.
+ E XE R C I S E
+ R E P S/
TIME
ARM SWINGS
15
Swing arms with momentum to open chest and create space in
your shoulder joint
ARM SWINGS W/
THUMB OUT
15
External rotation of shoulder
ARM CIRCLES
20
Squeeze shoulder blades back, avoid shrugging up
INCLINE PUSH
UPS
15
Squeeze butt and tight core
SUPERMANS
15
Squeeze shoulder blades back, avoid shrugging up
GOOD
MORNINGS
10
Push hips back, slightly bend knees, & squeeze butt at top
STANDING
GLUTE
SQUEEZE
15 SEC
BODYWEIGHT
SQUATS
10
STANDING
GLUTE
SQUEEZE
15 SEC
CAT/COW
T-SPINE
MOBILIZATION
10
Squeeze hard each position
HIP BRIDGES
20
Squeeze from butt first and tuck pelvis
PLANK
60 SEC
MO M O M U SCL E
+ NOTES
Squeeze your glutes as hard as possible
Slow tempo, push knees out, tall chest
Squeeze your glutes as hard as possible
Squeeze butt, crunch belly button into spine, protract shoulders
STRO NG ER AT H O ME
30. 0 4 4 4 ° N , 3 1.2 3 5
TRUST THE PROCESS.
MO M O M U SCL E
TOP 5 KEYS TO
STRONGER AT
HOME
+01 MUSCLE ACTIVATION
Your muscles only work as hard as you make them. Squeeze and contract
harder. Bodyweight movements can be very challenging, if you make
them. Don’t expect mountain climbers and jumping squats, instead we
have more quality movement and focus.
+02 STRONGER CORE & PAIN-FREE BACK
We focus on pelvic positioning to get stronger base, visible abs, and a
bulletproof lower back. We connect to our abdominals using such
methods as crunching our belly button into our spine and tucking our
pelvic for effective movement.
+03 JOINT STABILITY
We intelligently load your joint systems to create more stability. Learning
to curl the big toe to create ankle stability, reach the hips back for glute
work, and properly depress/retract the scapula is invaluable...more
valuable than wifi, actually.
+04 CONTROL TRAINING
With bodyweight training, we focus on time under tension to challenge the
body. Slower reps, more contraction, and better movement. We want results,
not just reps.
+05 FOUNDATIONAL STRENGTH
Every movement has a purpose. We only need four days a week because we
focus in on form, muscle activation, and strength to develop a tight physique.
MO M O M U SCL E
STRO NG ER AT H O ME
THE SPLIT
D AY2
LEGS
PULL
3 0. 04 4 4°N, 31 .2 357 °E
D AY 1
MO M O M U SCL E
D AY 3
PUSH
DAY 4
BOOTY
& ABS
+01
WEEK 1
S T RO NG E R AT H OME
WWW.MO MO MUS CL E.CO
APP FOR DEMO OF EACH EXERCISE & FRESH WORKOUTS FOUND HERE.
LEGS
MAX PLANK
HOLD
MAX PUSH UPS
ON COUCH OR
TABLE
A1: STANDING
GLUTE SQUEEZE
1
NOTE
TIME &
REPS
RPE
-
7
REST
PURPOSE
NOTES
-
-
BENCHMARK
0
STANDING, TOES SLIGHTLY
OUT, SQUEEZE YOUR BUTT AS
HARD AS YOU CAN & CRUNCH
YOUR BELLY BUTTON INTO
YOUR SPINE
GLUTE
ACTIVATION
0
STANDING, HOLD ONTO A
WALL, SQUEEZE FROM YOUR
BUTT YOUR LEG OUT FOR 10
REPS, THEN BACK FOR 10,
SMALL RANGE OF MOTION,
HARD SQUEEZE
GLUTE
ACTIVATION
BUTT
3
20 SEC
3
10 EACH
DIRECTION
& LEG
B1: STEP BACK
LUNGES
4
15-20
EACH LEG
7
0
SIT HIPS BACK
W/ CHEST OVER KNEE,
3 SEC DOWN, 1
SEC PAUSE, PUSH FROM
FRONT LEG TO STAND
B2: PLANK HOLD
4
MAX
EFFORT
10
0
SQUEEZE BUTT, CRUNCH
BELLY BUTTON INTO SPINE,
& HOLD FOR MAX TIME
CORE
C1: SUPERMANS
4
15
7
0
SQUEEZE FROM BUTT,
HANDS OUT 45 DEGREES
FROM HEAD, & RETRACT
SPINE
BACK & BUTT
CRUNCH BELLY BUTTON
INTO SPINE & LOWER
THE LEGS SLOWLY.
RAISE LEGS BY
CRUNCHING FROM ABS.
TIGHTER WAIST
& LATERAL
SHOULDERS
A2: HIP
ABDUCTION &
KICK BACK
WEEK 1 DAY 1
SETS REPS
7
C2: LYING LEG
LIFTS
4
10-15
9
1-2
MIN
D1: SUMO
SQUATS
10
10, 9,
8...2,1
7
0
10-1 SUMO SQUATS
BOOTY & VOLUME
D2: STEP UPS
10
10, 9, 8...2,1
EACH LEG
7
0
10-1 STEP UPS ON A BENCH
OR COUCH, SIT HIPS BACK
& CHEST FORWARD
BOOTY & VOLUME
E1: FROG
STRETCH
1
2
MINUTES
6
0
BREATHE THROUGH
STOMACH, RELAX INTO
THE STRENGTH
HIP MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 1 DAY 2
PULL
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: SUPERMANS
1
15
7
0
SQUEEZE FROM BUTT,
HANDS OUT 45 DEGREES
FROM HEAD. & RETRACT
SPINE
BACK & BUTT
A2: HOLLOW
ROCKS
4
15-20
8
0
CRUNCH BELLY BUTTON
INTO SPINE, POINT TOES,
ROUND LOWER BACK &
ROCK
ABS
B1: BEAR CRAWL
8
20 SEC ON,
10 SEC OFF
7
10
SEC
TABLE TOP POSITION,
CRUNCH CORE, HIPS LOW
CORE &
SCAPULA
C1: LATERAL
RAISES
W/DBS OR
SOUP CANS
4
15
8
30
SEC
SQUEEZE SHOULDER
BLADES BACK, PROUD
CHEST, & ELBOWS
SLIGHTLY BENT
SHOULDERS &
CORE
30
SEC
ROUND SHOULDERS &
LOWER WEIGHT SLOW,
SQUEEZE ELBOWS BACK
TOWARDS BELLY BUTTON &
PROUD CHEST AT TOP OF
PULL
POSTURE &
BACK
POSTURE & BACK
C2: SEATED
BENT OVER
DB ROWS
(USE DBS OR
LAUNDRY
DETERGENT)
4
12-15
8
D1: STANDING
REVERSE FLYS
4
15 REPS
8
0
STANDING, SQUEEZE BUTT,
THUMBS OUT, SQUEEZE
YOUR SHOULDER BLADES &
DOWN AS HARD AS YOU
CAN. MIND MUSCLE
CONNECT TO DEPRESS
SCAPULAS, HARDER.
D2: BICEP CURLS
W/ RESISTANCE
BANDS, DBS OR
BAG OF BOOKS
4
12-20
8
0
SHOULDERS BACK,
ELBOWS FORWARD,
SQUEEZE FROM YOUR
BICEPS
BICEPS
E1: LACROSSE
BALL
CHEST & BACK
OF SHOULDER
1
5 MIN
EACH
SIDE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED ARM
HEAL SHOULDER
DYSFUNCTION
F1: DOORWAY
CHEST
STRETCH
1
2 MIN
EACH
SIDE
7
0
EXTERNALLY ROTATE
SHOULDER AKA SHOW THE
ARMPIT & BREATHE INTO IT
SHOULDER
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 1 DAY 3
PUSH
SETS REPS
RPE
REST
NOTES
PURPOSE
TRICEPS
SHOULDERS, &
CORE
A1: PUSH UPS
FROM
GROUND
10
10.9.8...2.1
8
0
START ON THE FLOOR AND
‘WORM UP TO PRESS UP TO
HANDS. MAKE IT MORE
CHALLENGING BY KEEPING
THE BODY MORE STRICT
A2: BUTTERLY
SIT UPS
10
10.9.8...2.1
8
0
HEELS TOUCHING, THROW
ARMS, PUT A TOWEL
UNDERNEATH LOWER BACK
ABS
B1: INCLINE
WIDE GRIP
PUSH UPS
4
15 OR
FAILURE
8
0
DO PULSE REPS TO FAILURE
CHEST, PROUD
POSTURE &
ROUND
SHOULDERS
30
SEC
USE A HIGH SURFACE
SQUEEZE ELBOWS CLOSE
TO FOREHEAD, PUSH HEAD
SEC TOWARDS COUNTER &
EXTEND THROUGH THE
ELBOWS
TRICEPS
USE A COUCH OR TABLE TO
DO INCLINE. SQUEEZE
ELBOWS CLOSE TO SIDE,
PROUD CHEST, PUSH UP,
NOT BACK TOWARDS
YOUR HIPS
TRICEPS
B2: SKULL
CRUSHERS
ON TABLE
4
MAX
8
C1: CLOSE GRIP
PUSH UP ON
INCLINE
4
15 OR
FAILURE
8
0
C2: DIPS ON
BENCH
OR COUCH
4
12-15
8
1
MIN
SQUEEZE SHOULDERS
BLADES , PROUD CHEST
ELBOWS REACH BACK,
NOT OUT
TRICEPS
D1: PRESS UPS
3
12-15
8
0
BEGIN ON ELBOWS AND
PRESS UP TO HANDS,
KEEP CORE TIGHT
CORE & TRICEPS
D2: BURPEES
3
7
9
30
SEC
JUMP FROM FLOOR,
STEP IN OR JUMP IN,
THEN JUMP UP & CLAP
- AS FAST AS POSSIBLE
CARDIO
E1: LACROSSE
BALL GLUTES
1
5 MIN
EACH
GLUTE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED LEG AROUND
HEAL HIP
DYSFUNCTION
F1: BOTTOM OF
SQUAT HOLD
1
1 MIN
7
0
HOLD ONTO A POLE, GO TO
BOTTOM OF SQUAT, PUSH
KNEES OUT, CHEST UP
ANKLE
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 1 DAY 4
BOOTY & ABS
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: CURTSY
LUNGES
5
15
7
0
SLOW TEMPO, HIPS BACK,
WEIGHT ON HEELS, KNEES
PUSH OUT
BUTT
A2: SIDE PLANK
5
30 SEC
EACH
SIDE
8
0
SQUEEZE BUTT, TALL
CHEST, CREATE SPACE
BETWEEN EAR & SHOULDER
ABS
B2: SHOULDER
TAPS
4
20
7
0
MINIMIZE HIP ROCKING,
SHOULDERS OVER WRISTS
SHOULDERS
& CORE
C1: SQUATS TO A
BENCH/COUCH
3
20
8
0
REACH HIPS BACK, SIT ALL
THE WAY BACK, RELAX
LEGS, STAND & SQUEEZE
BUTT
LEGS & CORE
C2: FIRE
HYDRANTS
3
15
EACH LEG
7
30
SEC
TABLE TOP POSITION,
KEEPING HIPS LEVEL,
SQUEEZE FROM YOUR SIDE
BUTT
SIDE BUTT
D1: 50 JUMPING
SQUATS
40 BUTTERLY
SIT UPS
30 BURPEES
20 PLANK TO
PUSH UP
1 MIN PLANK HOLD
1
COMPLETE
AS
FAST AS
POSSIBLE
9
0
NOTE TIME
BENCHMARK
FAT BURNER
D2: BICEP CURLS
W/ RESISTANCE
BANDS, DBS OR
BAG OF BOOKS
4
12-20
8
0
SHOULDERS BACK,
ELBOWS FORWARD,
SQUEEZE FROM YOUR
BICEPS
BICEPS
E1: FOAM ROLL
FULL BODY
1
10 MIN
TOTAL
3
0
ROLL QUADS, HAMSTRINGS,
BACK, SHOULDERS, ETC.
SLOW, BREATHE, & FIND
TRIGGER POINTS
MYOFASCIAL
RELEASE
F1: COUCH
STRETCH
1
2 MIN
EACH
SIDE
6
0
SQUEEZE BUTT, DO A SIDE
LEAN TO HIT THE LOWER
BACK, & BREATHE
HIP
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
+02
WEEK 2
S T RO NG E R AT H OME
WWW.MO MO MUS CL E.CO
WEEK 2 DAY 1
LEGS
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: GOOD
MORNINGS
4
15-20
7
0
REACH HIPS BACK, SPINE
RETRACTED, SQUEEZE
BUTT AT TOP
HAMSTRINGS &
LOWER BACK
A2: SINGLE LEG
RDL
4
12
6
0
SLOW & CONTROLLED,
CURL BIG TOE, REACH HIP
BACK, & MAINTAIN FLAT
BACK
HIP STABLITY
B1: GLUTE
BRIDGES
3
15 REPS
INTO 15
PULSE
INTO 30
SEC HOLD
AT TOP
8
0
LOAD HIP, DRIVE FROM
HEEL, KNEES PUSH OUT,
HOLD AT TOP
BUTT
B2: LATERAL
SQUATS
3
12 EACH
SIDE
8
30
SEC
REACH HIPS BACK, KNEE
OUT, WEIGHT ON HEEL
& PAUSE AT BOTTOM
FOR 1 SEC
LEGS
C1: SUMO GLUTE
BRIDGES
4
MAX REPS
8
0
TOES FLARE OUT, WIDE
STANCE, KNEES PUSH OUT,
HOLD AT TOP
BUTT
C2: JUMPING
SQUATS
4
12
8
0
EXPLOSIVE, GO FOR MAX
HEIGHT, GOOD FORM. DO
REGULAR SQUATS FOR LESS
IMPACT
FAT BURNER
D1: SINGLE LEG
HOPS
4
30 SEC
EACH SIDE
6
0
HOP ON A YOGA MAT,
TALL POSTURE.
DO DOUBLE LEG
FOR REGRESSION
ANKLE
STABILITY
D2: MOUNTAIN
CLIMBERS
4
20 SEC
MAX
REPS
8
30
SEC
CORE BRACED, CRUNCH
KNEE INTO BELLY BUTTON
& BREATHE
FAT BURNER
E1: FROG
STRETCH
1
2
MINUTES
6
0
BREATHE THROUGH
STOMACH, RELAX INTO THE
STRENGTH
HIP
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 2 DAY 2
PULL
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: SINGLE ARM
LAT ROW W/DBS
OR W/LAUNDRY
DETERGENT
5
12-15 EACH
SIDE
7
0
FOCUS ON DEPRESSION OF
SHOULDER BLADE DOWN
TOWARDS HIP, PINCH
ARMPIT
LATS
B1: DB
PULLOVER ON
COUCH OR
BENCH
(USE BAND OR
BOTTLE IF NO
WEIGHT)
4
15-20
8
0
SQUEEZE YOUR BUTT HARD,
TUCK RIBS & LOWER
WEIGHT SLOWLY DOWN
AND UP TO FOREHEAD
LATS
0
TALL CHEST, ARMS RELAX,
SQUEEZES SHOULDER
BLADES BACK & DOWN FOR
3 SECONDS AS HARD AS
YOU CAN, RELEASE. REPEAT
FOR 15.
SCAPULAR
STABILITY & LATS
SPINE & BACK
B2: SHOULDER
BLADE
DEPRESSION
& RETRACTION
REPS
4
15
6
C1: T’S
SUPERMANS
3
15
9
0
DON’T RELAX ALL THE WAY
AT THE BOTTOM, KEEP
TENSION THROUGHOUT
MOVEMENT, REALLY FLEX
THE BACK
C2: V-UPS
3
15
9
0
POINT TOES & SQUEEZE ABS
ABS
D1: BICEP CURLS
(USE A BAG OF
POTATOES IF
NEEDED)
4
10 EACH
SIDE
9
0
SHOULDERS BACK,
ELBOWS FORWARD,
SQUEEZE FROM YOUR
BICEPS
BICEPS
D2: SIDE PLANK
HIP DROPS
4
10 EACH
SIDE
8
0
TALL POSTURE, LOWER
HIP SLOWLY TOWARDS
GROUND, & CREATE
SPACE BETWEEN
SHOULDER AND EAR
OBLIQUES &
SCAPULA
STABILITY
E1: LACROSSE
BALL
CHEST & BACK
OF SHOULDER
1
5 MIN
EACH
SIDE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED ARM
TRIGGER POINTS
F1: DOORWAY
CHEST
STRETCH
1
2 MIN
EACH
SIDE
5
0
EXTERNALLY ROTATE
SHOULDER AKA SHOW THE
ARMPIT & BREATHE INTO IT
SHOULDER
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 2 DAY 3
PUSH
SETS REPS
RPE
REST
NOTES
PURPOSE
TRICEPS
SHOULDERS, &
CORE
A1: NARROW
GRIP PUSH
UPS FROM
GROUND
10
10.9.8...2.1
8
0
START ON THE FLOOR AND
‘WORM UP TO PRESS UP TO
HANDS. MAKE IT MORE
CHALLENGING BY KEEPING
THE BODY MORE STRICT
A2: STRAIGHT
LEG SIT UPS
10
10.9.8...2.1
8
0
CRUNCH FROM ABS, DO
BUTTERLY SIT UPS IF TOO
HARD
ABS
B1: AROUND THE
WORLDS W/DBS
OR CANS OF
SOUP
4
10-15
7
0
THUMBS OUT, TALL
POSTURE, SLOW SLOW
TEMPO
LATERAL
SHOULDERS
B2: LATERAL
PLANK
WALK
4
10 STEPS
LEFT,
10 STEPS
RIGHT
8
30
SEC
SQUEEZE BUTT, CRUNCH
ABS, & STAY LEVEL
ABS &
SHOULDERS
C1: BIRD DOGS
3
10 EACH
SIDE
7
0
SQUEEZE FROM BUTT,
EXTEND FROM BACK OF
SHOULDER
ROTARY
STABILITY
& CORE
C2: DIPS ON
BENCH
OR COUCH
3
MAX REPS
8
0
SQUEEZE SHOULDERS
BLADES , PROUD CHEST
ELBOWS REACH BACK,
NOT OUT
TRICEPS
D1: PAUSE
INCLINE PUSH
UPS W/PULSE
REPS
3
15 INTO 15
PULSE
REPS
9
0
SQUEEZE SHOULDERS
BLADES, PROUD CHEST,
ELBOWS 45 DEGREES
FROM RIBS
CHEST,
SHOULDERS &
TRICEPS
USE A HIGH SURFACE,
SQUEEZE ELBOWS CLOSE TO
FOREHEAD, PUSH HEAD
TOWARDS COUNTER &
EXTEND THROUGH THE
ELBOWS
TRICEPS
D2: SKULL
CRUSHERS
ON TABLE
4
MAX
8
30
SEC
E1: PRESS UPS
4
0:30S
MAX
REPS
8
1 MIN
STARTING ON FOREARMS,
PRESS UP TO HANDS, CORE
BRACED & SQUEEZE
TRICEPS
F1: LACROSSE
BALL GLUTES
1
5 MIN
EACH
GLUTE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED LEG AROUND
HEAL HIP
DYSFUNCTION
F1: BOTTOM OF
SQUAT HOLD
1
1 MIN
7
0
HOLD ONTO A POLE, GO TO
BOTTOM OF SQUAT, PUSH
KNEES OUT, CHEST UP
ANKLE
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
BOOTY & ABS
WEEK 2 DAY 4
A1: FROGGER
SETS REPS
4
12-15
RPE
8
REST
NOTES
PURPOSE
0
KNEES OUT, TALL CHEST
HIPS STRETCH
CORE & BUTT
SIDE BUTT &
INNER THIGHS
A2: WIDE
STANCE
SQUATS TO A
COUCH
4
20
8
0
SIT HIPS BACK TOWARDS TO
COUCH, PUSHING KNEES OUT
VERY HARD. LET GO OF
TENSION IN LEGS BUT KEEP
CORE & LOWER BACK BRACED
& TIGHT. STAND W/TALL CHEST
& SQUEEZE
B1: WIDE STANCE
GLUTE BRIDGES
3
30
9
0
TOES FLARE OUT, SQUEEZE
FROM BUTT, TUCK CHIN &
RIBS
SIDE BUTT &
UNDER BUTT
B2: LATERAL
STEP UPS
3
12 EACH
LEG
8
0
SIT HIP BACK, LOWER
CHEST OVER KNEE, & DRIVE
FROM HEEL
UNDER BUTT
C1: BUTTERFLY
SIT UPS
3
30
8
0
SQUEEZE ABS, SHOULDERS
PAST THE HIPS
ABS
C2: DONKEY
KICKS
3
20 EACH
LEG
7
30
SEC
SQUEEZE FROM BUTT, AIM
FOR CONTRACTION NOT
RANGE OF MOTION
BUTT
C3: FIRE
HYDRANTS
3
15
EACH LEG
7
0
TABLE TOP POSITION,
KEEPING HIPS LEVEL,
SQUEEZE FROM YOUR
SIDE BUTT
SIDE BUTT
D1: BURPEES
4
0:30S
MAX
REPS
9
0
MAX REPS AS FAST AS YOU
CAN
FAT BURNER
D2: PLANK HOLD
4
0:30S
MAX
REPS
9
0
SQUEEZE BUTT,
CRUNCH ABS
FAT BURNER
E1: FOAM ROLL
FULL BODY
1
10 MIN
TOTAL
3
0
ROLL QUADS, HAMSTRINGS,
BACK, SHOULDERS, ETC.
SLOW, BREATHE, & FIND
TRIGGER POINTS
MYOFASCIAL
RELEASE
F1: COUCH
STRETCH
1
2 MIN
EACH LEG
6
0
SQUEEZE BUTT, DO A SIDE
LEAN TO HIT THE LOWER
BACK, & BREATHE
HIP MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
+03
WEEK 3
S T RO NG E R AT H OME
WWW.MO MO MUS CL E.CO
WEEK 3 DAY 1
LEGS
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: AIR SQUATS
3
50
10
0
KNEES OUT, CHEST TALL,
CURL BIG TOE
YEAH, IT’S GOING
TO SUCK
A2: JUMPING
JACKS
3
100
8
0
TALL POSTURE, BRACE
CORE
ANKLE STABILITY
& CARDIO
A3: PLANK TO
PUSH
3
7 EACH
ARM
8
1 MIN
MINIMIZE HIPS ROCKING,
CORE TUCKED, BUTT
SQUEEZED
CORE &
SHOULDER
STABILITY
B1: SINGLE LEG
GLUTE BRIDGES
3
15 EACH
SIDE
7
0
SQUEEZE FROM BUTT,
TUCK RIBS
BUTT & HIP
STABILITY
B2: CLAM SHELL
3
15 EACH
SIDE
6
0
SQUEEZE FROM SIDE BUTT,
TOP HIP LINED UP WITH
BOTTOM HIP
SIDE BUTT
C1: STRAIGHT
LEG SIT UPS
3
10
8
0
HANDS OVER HEAD,
SQUEEZE ABS INTO SPINE
ABS
C2: JUMPING
LUNGES
3
10 EACH
LEG
9
0
TALL CHEST, KNEE OUT
POWER
E1: FROG
STRETCH
1
2 MINS
6
0
BREATHE THROUGH
STOMACH, RELAX INTO THE
STRENGTH
HIP MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 3 DAY 2
PULL
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: WIDE ELBOW
SINGLE ARM LAT
ROW W/DBS OR
W/LAUNDRY
DETERGENT
5
12-15
EACH SIDE
8
0
ELBOW COMES HIGH
& WIDE
UPPER BACK
B1: ARM
CIRCLES
4
30 SEC
7
0
SQUEEZE SHOULDER
BLADES BACK, PROUD
CHEST, & TIGHT CIRCLES
SHOULDERS
B2: PLANK TO
COBRA
INTO
DOWNWARD
DOG YOGA FLOW
4
5
8
0
SLOW REPS, SQUEEZE BUTT,
LOWER SLOW
BACK & ABS
LATS & SPINE
C1:
W SUPERMANS
3
15
7
0
3 SEC PAUSE AT TOP,
RETRACT SHOULDER
BLADES & DEPRESS, DRIVE
ELBOWS DOWN TOWARDS
HIPS
C2: T-PUSH UPS
3
7 EACH
SIDE
7
0
PUSH UP, BALANCE ON ONE
ARM AND SQUEEZE THE
OTHER ARM BACK & DOWN
SHOULDER
STABILITY
D1: DB HAMMER
BICEP CURLS
(USE A BAG OF
POTATOES IF
NEEDED)
3
15
9
0
SHOULDERS BACK,
ELBOWS FORWARD
BICEPS
D2: SIDE PLANK
HIP DROPS
3
10 EACH
SIDE
8
0
SIDE PLANK, SQUEEZE
BUTT, LOWER HIP SLOWLY &
SQUEEZE OBLIQUE TO
RETURN TO START
OBLIQUES
E1: HAMMER
CURLS
3
15
9
0
SQUEEZE FROM BICEP,
SLOW LOWER, ELBOW
FORWARD
BICEPS
F1: LACROSSE
BALL GLUTES
1
5 MIN
EACH
GLUTE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED LEG AROUND
HEAL HIP
DYSFUNCTION
G1: BOTTOM OF
SQUAT HOLD
1
1 MIN
7
0
HOLD ONTO A POLE, GO TO
BOTTOM OF SQUAT, PUSH
KNEES OUT, CHEST UP
ANKLE
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 3 DAY 3
PUSH
SETS REPS
RPE
REST
NOTES
PURPOSE
FIND YOUR TRIPOD
POSITION AKA HIPS HIGH,
ELBOWS BACK TOWARDS
HIPS, & HEAD IN FRONT OF
HANDS
SHOULDERS
REACH & CONTRACT
FROM OBLIQUES
OBLIQUES
EXTERNALLY ROTATE
SHOULDERS AKA SHOW
ARM PITS & SOLID PLANK
POSITION
SHOULDERS &
CORE
A1: PIKE PUSH
UPS
4
MAX REPS
9
0
A2: ANKLE
BITERS
4
20
7
30
SEC
B1: WALKOUTS
4
5
9
0
B2: INCLINE
PUSH UPS
4
15
8
1 MIN
SQUEEZE SHOULDER
BLADES BACK AND DOWN,
LOWER TO BENCH RIGHT
BELOW SPORTS BRA LINE
CHEST
C1: PLANK TO
ALTERNATE PIKE
3
10 REPS
PER
SIDE
7
0
PUSH THROUGH YOUR
STATIONARY ARM TO
CREATE MORE SHOULDER
STABILITY
SHOULDER
STABILITY
C2: SHOULDER
TAPS
3
20
9
0
SQUEEZE BUTT & MINIMIZE
HIP ROCKING
CORE &
SHOULDER
STABILITY
D1: LATERAL
RAISES W/DBS
OR BOTTLES
OF WINE
5
15
8
0
SHOULDER BLADES
RETRACTED, TALL CHEST, &
THUMBS UP
LATERAL
SHOULDERS
D2: FRONT
RAISESW/DBS
OR BOTTLES
OF WINE
5
30 SECS
7
0
PERFECT HOLLOW
ROCK POSITION WITH
KICKS FROM CORE,
NOT HIPS
TIGHTEN WAIST
E1: LACROSSE
BALL CHEST &
BACK OF
SHOULDER
1
5 MIN
EACH
SIDE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED ARM
TRIGGER POINTS
F1: DOORWAY
CHEST
STRETCH
1
2 MIN
EACH
SIDE
5
0
EXTERNALLY ROTATE
SHOULDER AKA SHOW THE
ARMPIT & BREATHE INTO IT
SHOULDER
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
SETS REPS
RPE
4
3
7
B1: SUMO
SQUATS
4
12
W/ PAUSE
INTO 12
PULSE
REPS
B2: STEP UPS
3
C1: SINGLE LEG
RDL
BOOTY & ABS
WEEK 3 DAY 4
A1: MAX HEIGHT
TALL JUMP
C2: GLUTE
BRIDGES
C3: DONKEY
KICK HOLD ON
FLOOR
NOTES
PURPOSE
0
LOAD HIPS, SWING ARMS
UP, & JUMP AS HIGH AS YOU
CAN UP - FOCUS, MAXIMUM
POWER & EFFORT
POWER
8
0
TOES FLARED OUT, SIT
WEIGHT BACK, DRIVE FROM
LEGS, SQUEEZE BUTT HARD
AT TOP
SIDE BUTT &
INNER THIGHS
15
EACH LEG
8
0
SIT HIP BACK, LOWER
CHEST OVER KNEE. & DRIVE
FROM HEEL. STEP UP &
LOWER SLOW
UNDER BUTT
4
12
6
0
SLOW & CONTROLLED,
CURL BIG TOE, REACH HIP
BACK, & MAINTAIN FLAT
BACK
HIP STABLITY
3
15 REPS
INTO 15
PULSE INTO
30 SEC
HOLD AT
TOP
8
0
LOAD HIP, DRIVE FROM
HEEL, KNEES PUSH OUT,
HOLD AT TOP
BUTT
0
SQUEEZE FROM BUTT & PUSH
HEELS INTO CEILING. FOCUS
ON KEEPING TENSION IN
BUTT BY SQUEEZING HARD,
NOT OVER ARCHING LOWER
BACK
GLUTE
ACTIVATION
POWER
3
30 SEC
HOLD
8
REST
D1: KNEELING
SQUAT JUMP
3
3
7
0
ON YOUR KNEES, LOAD HIPS
BY CLOSING THEM AKA
CHEST FORWARD & HIPS
BACK, EXPLODE RAPIDLY &
SWING ARMS UP TO JUMP
UP TO FEET
D2: HEEL TAPS
4
16
7
0
CRUNCH BELLY BUTTON
INTO SPINE, TAP HEELS INTO
GROUND ONE AT A TIME
CORE
EL: FOAM ROLL
FULL BODY
1
10 MIN
TOTAL
3
0
ROLL QUADS, HAMSTRINGS,
BACK, SHOULDERS, ETC.
SLOW, BREATHE, & FIND
TRIGGER POINTS
MYOFASCIAL
RELEASE
E1: COUCH
STRETCH
1
2 MIN
EACH
LEG
6
0
SQUEEZE BUTT, DO A SIDE
LEAN TO HIT THE LOWER
BACK, & BREATHE
HIP MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
+04
WEEK 4
S T RO NG E R AT H OME
WWW.MO MO MUS CL E.CO
WEEK 4 DAY 1
LEGS
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: KNEELING
BACK BEND
4
30 SEC
8
0
SQUEEZE BUTT HARD,
LOWER SLOW. & BURN THE
QUADS OUT
QUADS
A2: PULSE
LUNGES
4
12 EACH
LEG
8
30
SEC
LOWER SLOW, CHEST OVER
KNEE, REACH HIP BACK
BUTT
B1: SKIERS
3
45 SEC
MAX
REPS
7
0
SLOW ON THE WAY DOWN,
REACH THE HIP BACK &
AVOID KNEE FORWARD,
BALANCE ON THE ANKLE BY
CURLING THE BIG TOE
JOINT STABILITY
B2: WALL SIT
3
60 SEC
9
0
HIPS AT KNEE HEIGHT,
ROUND LOWER BACK INTO
WALL, TALL CHEST & FEEL
THE BURN
LEGS
B3: LYING LEG
LIFT
3
45
SEC
8
45
SEC
CRUNCH BELLY BUTTON
INTO SPINE, POINT TOES,
LOWER LEGS & AVOID
LOWER BACK LOSING
CONTACT WITH FLOOR
ABS
C1: LUNGE INTO
SQUAT
3
30
SQUATS
8
0
LUNGE LEFT LEG, SQUAT,
LUNGE RIGHT LEG, SQUAT.
REPEAT
LEGS
LEG BURNER
C2: SUITCASE
PULSE
DEADLIFTS
3
45 SEC
9
1 MIN
WITHOUT WEIGHT, TALL
CHEST, LOWER HIPS DOWN
TO WHERE HANDS PASS
KNEES, THEN COME UP
HALFWAY AND PULSE.
D1: SEATED
QUAD FLEX
3
20 SEC
8
1
MIN
SITTING ON FLOOR, LEGS
STRAIGHT, POINT TOES,
SQUEEZE QUADS AS HARD
AS YOU CAN
LEG BURNER
E1: FROG
STRETCH
1
2
MINUTES
6
0
BREATHE THROUGH
STOMACH, RELAX INTO THE
STRENGTH
HIP
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
PULL
A1: INVERTED
ROW ON TABLE
OR W/BROOM
A2: SHOULDER
BLADE
DEPRESSION
& RETRACTION
REPS
WEEK 4 DAY 2
B1: STANDING
REVERSE FLYS
SETS REPS
5
5
4
MAX REPS
IN 45 SEC
15
30 SEC
HOLD
RPE
NOTES
PURPOSE
0
SQUEEZE FROM BACK,
PROUD CHEST, ELBOWS
TOWARDS BELLY BUTTON
POSTURE &
UPPER BACK
0
TALL CHEST, ARMS RELAX,
SQUEEZES SHOULDER
BLADES BACK & DOWN FOR
3 SECONDS AS HARD AS
YOU CAN, RELEASE. REPEAT
FOR 15.
SCAPULAR
STABILITY & LATS
8
0
STANDING, SQUEEZE BUTT,
THUMBS OUT, SQUEEZE
YOUR SHOULDER BLADES &
DOWN AS HARD AS YOU CAN.
MIND MUSCLE CONNECT TO
DEPRESS SCAPULAS, HARDER.
POSTURE & BACK
PERFECT PLANK AKA
SQUEEZE BUTT, WALK
HANDS OUT SLOWLY AND
KEEP SHOULDER BLADES
RETRACTED & DEPRESSED
CORE &
SHOULDERS
8
6
REST
B2: PLANK
WALK OUTS
4
30 SEC
8
30
SEC
C1: INCLINE WIDE
GRIP PUSH UPS
3
20
8
0
SQUEEZE SHOULDER BLADES
HARD BACK & DOWN, LOWER
CHEST TOWARDS COUNTER/
COUCH
CHEST & BACK
C2: REVERSE
SNOW ANGELS
3
12
7
0
SQUEEZE BACK HARD,
AVOID SHRUGGING,
MOVE SLOW
BACK
D1: FLEX BICEPS
AS HARD AS
YOU CAN
3
30 SEC
HOLD
8
0
MIND MUSCLE CONNECT TO
BICEPS, PUSH ELBOWS IN
FRONT OF YOUR BODY,
PRACTICE FRONT DOUBLE
BICEP POSE
BICEPS
D2: CURLS
3
15
8
0
OIL, ETC. ELBOWS
FORWARD, SHOULDERS
BACK, SQUEEZE FROM
BICEPS.
BICEPS
F1: LACROSSE
BALL GLUTES
1
5 MIN
EACH
GLUTE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED LEG AROUND
HEAL HIP
DYSFUNCTION
G1: BOTTOM OF
SQUAT HOLD
1
1 MIN
7
0
HOLD ONTO A POLE, GO TO
BOTTOM OF SQUAT, PUSH
KNEES OUT, CHEST UP
ANKLE
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 4 DAY 3
PUSH
SETS REPS
RPE
REST
NOTES
PURPOSE
ROUND
SHOULDERS &
TRICEPS
A1: PAUSE DIPS
4
FAILURE
9
0
SQUEEZE BETWEEN
SHOULDER BLADES, AVOID
SHRUGGING UP , & LEAN
CHEST FORWARD, NOT JUST
DOWN. PAUSE AT TOP AND
BOTTOM FOR 2 SEC.
A2: LATERAL
RAISES W/DBS
OR WEIGHT
4
12-15
8
0
SHOULDER BLADES BACK,
FOCUS ON SQUEEZING THE
LATERAL DELT TO MOVE
THE WEIGHT
ROUND LATERAL
SHOULDERS &
TIGHTER WAIST
SCULPTED
SHOULDERS
C1: FRONT
RAISES
8
12-15
8
0
GRAB A BOX OR BOWL OR
SOMETHING WITH WEIGHT
AND LIFT TO SHOULDER
HEIGHT, SLOW &
CONTROLLED TEMPO
C2: DB AROUND
THE WORLD
4
10-12
8
0
THUMBS OUT, USE DBS OR
WINE BOTTLES, AVOID
SHRUGGING
SCULPTED
SHOULDERS
C3: INCLINE
PUSH UPS
4
MAX REPS
9
45
SEC
FEEL TENSION ON CHEST,
DO PULSE REPS, ELBOWS
PUSH BACK TOWARDS HIPS
CHEST
D1: SIDE PLANK
HIP DROPS
3
10 EACH
SIDE
8
0
LOWER SLOW, CREATE
SPACE BETWEEN
SHOULDER BLADES & EARS
ABS & SHOULDER
STABILITY
DO ON INCLINE IF NEEDED,
LEAN CHEST FORWARD &
DRIVE ELBOWS BACK
TOWARDS HIPS TO LOAD
TRICEPS
TRICEPS &
SCULPTED
ARMS
D2: DIAMOND
PUSH UPS
3
MAX REPS
8
30
SEC
E1: LACROSSE
BALL
CHEST & BACK
OF SHOULDER
1
5 MIN
EACH
SIDE
7
0
FIND TRIGGER POINTS
HOLD, BREATHE, AND MOVE
THE FOCUSED ARM
HEAL SHOULDER
DYSFUNCTION
F1: DOORWAY
CHEST STRETCH
1
2 MIN
EACH
SIDE
5
0
EXTERNALLY ROTATE
SHOULDER AKA SHOW THE
ARMPIT & BREATHE INTO IT
SHOULDER
MOBILITY
MO M O M U SCL E
STRO NG ER AT H O ME
WEEK 4 DAY 4
BOOTY &
ABS
SETS REPS
RPE
REST
NOTES
PURPOSE
A1: WIDE STANCE
SQUATS TO
COUCH
OR CHAIR
4
15 SLOW
TEMPO
8
0
SQUEEZE SHOULDERS BACK,
BRACE ABS, REACH HIPS BACK,
SIT ALL THE WAY DOWN
KEEPING THE BUTT & ABS CORE BUTT & ABS
& LOWER BACK ENGAGED,
SQUEEZE BUTT AT TOP
A2: STEP BACK
LUNGES
4
12 EACH
LEG
SLOW
TEMPO
8
0
SQUAT WIDTH, LUNGE
LENGTH, BEGINS BY
SITTING HIPS BACK. AVOID
PUSHING KNEE FORWARD.
BUTT
A3: JUMPING
LUNGES
4
10
EACH LEG
7
1 MIN
EXPLOSIVE, POWER, TALL
POWER
B1: LATERAL
SQUAT
3
15
W/PAUSE
AT
BOTTOM
EACH SIDE
8
0
BEGIN BY PUSHING HIPS
BACK & KNEE OUT. PAUSE
FOR 1SEC AT BOTTOM &
PUSH FROM HEEL TO STAND
BUTT
B2: HOPS
3
30 SEC
7
0
HOP ON A SOFT MATT IF
POSSIBLE, TALL POSTURE,
QUICK REACTION, SMALL
ANKLE
STABILITY
C1: FROG
PUMPS W/
WEIGHT ON LAP
3
30
8
0
SQUEEZE FROM BUTT, PUSH
HEELS TOGETHER, & TOES
BUTT & SIDE BUTT
APART
BUTT & SIDE
BUTT
C2: CLAM
SHELLS
3
20
9
0
SQUEEZE FROM SIDE
GLUTE, KEEP TOP HIP
OVER SIDE BUTTT
BOTTOM HIP
SIDE BUTT
3
10
7
0
CRUNCH BELLY BUTTON
INTO SPINE
6-PACK
LOWER ABS
MOMOMUSCLE
AB CIRCUIT:
D1: WRIST TO
KNEE
CRUNCH
D2: LYING LEG
LIFT
3
10
8
0
DO NOT LET THE LOWER
BACK ARCH AND LEAVE THE
GROUND. LIMIT RANGE OF
MOTION TO CREATE
CONSTANT TENSION
D3: ANKLE
BITERS
3
20
8
0
STRETCH & CONTRACT
OBLIQUES
OBLIQUES
D4: RUSSIAN
TWISTS
(PUNCH HAND
TOWARDS
GROUND)
3
20
8
0
REPEAT CIRCUIT 3 TIMES.
TALL CHEST, LEAN BACK
SLIGHTLY, BELLY BUTTON
DRAWN IN
ALLTHE ABS
MO M O M U SCL E
STRO NG ER AT H O ME
“UNHAPPINESS IS WHEN
LIFE CONTROLS YOU. MAKE
THINGS HAPPEN, SACRIFICE
PLEASURES, TAKE BACK
THE CONTROL. THEN YOUR
LIFE WILL BE ONE YOU
WANT TO LIVE.”
MORGAN OLSON
MO M O M U SCL E
MO M O M U SCL E
30. 0 4 4 4 ° N , 3 1.2 3 5
“IF YOU WANT SOMETHING
SAID, ASK A MAN; IF YOU
WANT SOMETHING DONE,
ASK A WOMAN.”
– MARGARET THATCHER
FAQS
Q What if this workout seemed easy/short?
It’s about effort and intensity. If you breeze through the sets, then the
weight is too light. If you are just coasting, give more effort to each set.
Don’t just go through your routine but commit to each set. If it’s too short
honestly, add a couple more sets in or add in your favorite exercise to
compliment the workout. If it’s too easy, concentrate on flexing that
muscle each rep or add in some high intensity training to see some sweat.
Remember the 5 laws of lifting too!
Q This workout seems too hard
That’s cute... No, but honestly if you’re feeling sick, lighten the weight and just
focus on moving your body. If the volume is too much, cut the number of sets
in half or cut the number of exercises. Safety is the number one priority.
Q I feel like I am not seeing results
Consistency is key. Trust the process and make sure to reference the videos
to make sure you are doing each exercise effectively. Work on muscle
activation, slow the tempo down, and push most sets close to failure.
Q What do I do after the 4 weeks?
Hopefully, we will be back in the gym by then. However, this program is a
huge tool for foundational strength. Repeat the program and focus on better
quality movement. Or to level up, get one of my ‘Body Type’ Programs to dial
in your nutrition and training fully. But honestly, this program could’ve been
8-12 weeks, just repeated with tempo change and rep variation so don’t be
afraid to repeat and improve your movement quality.
Q What does A1 A2 mean?
It’s a superset. Meaning complete the first exercise (A1) and then
immediately complete the second exercise (A2). If there is a A3, then it is a
triple set. Rest after they are completed back to back.
MO M O M U SCL E
A FEW WORDS FROM
COACH MOMO
Building a life I am proud of saved my life, and it came down to discipline
and time management.
Use this TIME we have now to do the things you said ‘you didn’t have time
for.’ Having a focus, setting goals, and moving your body creates an impact.
It will boost your self-esteem, confidence, and perspective on yourself.
Get up in the morning and schedule your day. Become mentally, physically,
emotionally, and spirtually stronger than you ever have.
One of the best pieces of advice I’ve gotten:
Trust the process.
Drinking more water, sleeping well, training consistently, and eating quality
foods add up. Use this time to cleanse and strengthen your body. For a full
dial in on nutrition, gut health, and training, check out my Body Type
Programs -- 170+ pages of gold.
You are in my heart and mind, you are who I think of when I create. Continue
to progress, continue to be disciplined, and continue to work hard.
Because when this is all over, you’ll be shining brighter because you became
Stronger at Home.
xx Coach MoMo
M O M O M U SCL E
STRO NG ER AT H O ME
DISCLAIMER
The content in this book is written by
MoMoMuscle LLC, MoMo[Muscle]. or Morgan
Olson. The information is designed to help
individuals learn more about fitness to make
progress towards their health and fitness goals. It
is not specifically tailored to suit any health
problems that could be aggravated by a specific
exercise. If you are an individual with such
problems, please seek a certified health
professional.
The materials and content contained in Stronger
at Home 4-Week Program are for general health
improvement recommendations only and are not
intended to be a substitute for professional
medical advice, diagnosis or treatment. Although
in depth information about exercise is given, users
of this specific guide should not rely exclusively on
information provided in this program for their own
health needs as it is branded as a set of
“guidelines” aimed at a broad-spectrum audience
(market specified in introduction). All specific
medical questions should be presented to your
own health care professional.
MoMoMuscle LLC , MoMoMuscle, or Morgan
Olson should not be held liable for the
interpretation or use of the information provided.
With Intention LLC makes no warranties or
representations, express or implied, as to the
accuracy or completeness, timeliness or
usefulness of any opinions, advice, services or
other information contained, or referenced to, in
this document. MoMoMuscle LLC does not
assume any risk for your use of this information as
such materials or content may not contain the
most recent information. This resource is not
individually tailored. It is a guide which has
emerged via a combination of personal
experience, government guidelines, and where
possible, scientific literature.
Accordingly, the information and material in this
book is copyright, 2020 ©MoMoMuscle LLC.
Therefore, no part of this book may in any form or
by any electronic, mechanical, photocopying,
recording, or any other means be reproduced,
stored in a retrieval system or be broadcast, sold
or transmitted without the prior permission of the
publisher, MoMoMuscle LLC
AUTHOR & CEO, MORGAN OLSON
DISCLAIMERS
a. Morgan Olson is an I.S.S.A .Sports Nutrition Specialist and does not dispense medical advice.
Rather, Morgan Olson provides education to those requesting it, in order to enhance knowledge
of health as it relates to food, dietary supplements, and exercise. Her guidance and instruction
is not a substitute for the diagnosis, treament, or care of any disease and/or condition by a
medical provider.
b. If you are under the care of a healthcare professional and/or currently use prescription
medications, you should discuss any dietary changes or potential dietary supplement use with
your doctor, and should not discontinue any prescription medications without first consulting
your doctor.
c. The information and advice received via any oral, written, or electronic communications with
Morgan Olson, MoMoMuscle LLC, and/or MoMo[Muscle] are in no way intended to be
construed as medical advice or care. You should continue regular medical supervision and care
by your primary care physician. Morgan Olson, MoMoMuscle LLC, and/or MoMo[Muscle] is not
responsible for anyand all liability, damages, causes of action, allegations, suits, sums of money,
claims and demands whatsoever, in law or equity, that you may have had, currently have, or will
have in the future, arising from the past or future participation in, or otherwise with respect to,
communication, programs, and any future consultations/continuing.
MO M O M U SCL E