Indoor Calisthenics for Everyone

Exercise bundle: Machine Chest Flye Deep Stretch - Constant Tension No-Lockout, Smith Machine 45-Degree Incline Bench Press with Pause Reps, Half-Kneeling Glute Bridge with Isometric Squeeze (Active Mobility).

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Thoracic Spine Foam Rolling and Extension.

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Standing Cable Chest Press.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Supine Lateral Monster Walk with Mini-Band (Fascial Glide), Supine Glute Bridge with Isometric Squeeze (PNF Protocol).

Exercise bundle: IT Band and Quadriceps Foam Rolling, Wall-Assisted Glute Bridge with Isometric Squeeze (with 5s Hold), Half-Kneeling Inchworm Walkout with Push-Up (Dynamic Flow).

Exercise bundle: Barbell Incline Bench Press 30-Degree - Pyramid Protocol (12-10-8-6 Reps), Supine Glute Bridge with Isometric Squeeze (Dynamic Flow), Wall-Assisted Deep Squat Pry with Knee Opening (Dynamic Flow).

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (Dynamic Flow), Dumbbells Close-Grip Chest Press - 3-Second Pause Reps, Cables Incline Bench Press 30-Degree.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Standing Bird-Dog Spine Stabilization (PNF Protocol).

Exercise bundle: Standing Bird-Dog Spine Stabilization (PNF Protocol), Standing Forward and Backward Leg Swings (Fascial Glide), Dumbbell Incline Bench Press 45-Degree (Rest-Pause Protocol).

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Half-Kneeling Glute Bridge with Isometric Squeeze (with 5s Hold).

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Lateral Monster Walk with Mini-Band (Fascial Glide), Cable Flat Bench Press - Hypertrophy High-Volume 4x12.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Incline Cable Bench Press, Barbell Incline Bench Press 30-Degree with Wave Loading.

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Active Mobility), Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow), Single-Arm Incline Dumbbell Press 30° (Rest-Pause Protocol).

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow), Dumbbell Iron Cross.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Resistance Bands Pin Press Sticking Point - 3-Second Pause Reps, Single-Arm Dumbbell Flat Bench Press - Constant Tension No-Lockout.

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Standing Glute Bridge with Isometric Squeeze (with 5s Hold), Thoracic Spine Foam Rolling and Extension.

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Half-Kneeling Glute Bridge with Isometric Squeeze (with 5s Hold), Standing Glute Bridge with Isometric Squeeze (with 5s Hold).

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (Dynamic Flow), Resistance Bands Pin Press Sticking Point - 3-Second Pause Reps, 45-Degree Barbell Incline Bench Press (4-1-1-0 Tempo).

Exercise bundle: Dumbbell Incline Bench Press 30-Degree - Pyramid Protocol, Smith Machine Incline Bench Press 30-Degree, Supine Bird-Dog Spine Stabilization (PNF Protocol).

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Dynamic Flow), Standing Glute Bridge with Isometric Squeeze (Fascial Glide), Smith Machine Incline Bench Press 30-Degree.

Exercise bundle: Supine PVC Pipe Shoulder Dislocates (Dynamic Flow), Wall-Assisted Glute Bridge with Isometric Squeeze (Fascial Glide), Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo.

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Machine Floor Press - Controlled Eccentric Tempo 4s, Incline Bench Press with Resistance Bands and Controlled Eccentric Tempo (4-1-1-0).

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Barbell Chest Flye Deep Stretch - Constant Tension No-Lockout, Single-Arm Dumbbell Incline Bench Press (30°).

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow), Supine Bird-Dog Spine Stabilization (Active Repetitions).

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Incline Cable Bench Press, 30-Degree Incline Dumbbell Bench Press.

Exercise bundle: Resistance Bands Pin Press Sticking Point - Heavy 5x5 Strength Bracket, Smith Machine Incline Bench Press 30-Degree, Wall-Assisted Forward and Backward Leg Swings (Fascial Glide).

Exercise bundle: Half-Kneeling Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown, Single-Arm Incline Dumbbell Bench Press 30-Degree.

Exercise bundle: 30-Degree Incline Machine Press - Wave Loading, Unilateral Smith Machine Incline Bench Press (30°), Machine Incline Chest Press (30°) - 5x5 Strength Set.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Incline Cable Bench Press, Piriformis Foam Rolling and Glute Release.

Exercise bundle: Cable Flat Bench Press - Wave Loading (7-5-3-7-5-3), Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Wall-Assisted Glute Bridge with Isometric Squeeze (Dynamic Flow).

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Smith Machine Incline Bench Press 30-Degree, Piriformis Foam Rolling and Glute Release.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Supine Lateral Monster Walk with Mini-Band (Fascial Glide), Cable Flat Bench Press - Hypertrophy High-Volume 4x12.

Exercise bundle: Barbell Incline Bench Press 30-Degree - Eccentric Accentuated Tempo 1-1-6-1, Single-Arm Dumbbell Flat Bench Press - Heavy Strength 5x5, Machine Decline Chest Press with Constant Tension.

Exercise bundle: Resistance Bands Pin Press Sticking Point - Heavy 5x5 Strength Bracket, Standing Glute Bridge with Isometric Squeeze (with 5s Hold), Single-Arm Dumbbell Floor Press - 1.5 Rep Protocol.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (Dynamic Flow), Supine Glute Bridge with Isometric Squeeze (Dynamic Flow), 45-Degree Barbell Incline Bench Press.

Exercise bundle: Machine Chest Flye Deep Stretch - Constant Tension No-Lockout, Dumbbells Close-Grip Chest Press - 3-Second Pause Reps, Barbell Chest Flye Deep Stretch - Accentuated Eccentric Tempo 6s.

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Wide-Grip Lat Pulldown Triple Drop-Set, Single-Arm Dumbbell Close-Grip Chest Press - Accentuated Eccentric Tempo 6s.

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Barbell Wide-Grip Bench Press - Wave Loading Protocol, Single-Arm Cable Decline Bench Press.

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Active Mobility), 45-Degree Incline Machine Chest Press (5x5), Piriformis Foam Rolling and Glute Release.

Exercise bundle: Machine Chest Flye Deep Stretch - Constant Tension No-Lockout, Smith Machine 45-Degree Incline Bench Press with Pause Reps, Barbell Flat Bench Press.

Exercise bundle: Dumbbell Incline Bench Press 30-Degree - Pyramid Protocol, Wide-Grip Lat Pulldown Triple Drop-Set, Single-Arm Dumbbell Decline Bench Press - Heavy 5x5 Strength Bracket.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (PNF Protocol), Wall-Assisted Glute Bridge with Isometric Squeeze (Active Mobility), Close-Grip Smith Machine Press - Standard Controlled Tempo.

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (Dynamic Flow), Dumbbells Close-Grip Chest Press - 3-Second Pause Reps, Single-Arm Lat Pulldown Overhand Grip.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Resistance Bands Chest Flye Deep Stretch - Pyramid Protocol (12-10-8-6), Machine Wide-Grip Chest Press - Unilateral Single-Arm Execution.

Exercise bundle: Single-Arm Dumbbell Wide-Grip Chest Press - Pyramid Protocol, Half-Kneeling Glute Bridge with Isometric Squeeze (with 5s Hold), IT Band and Quadriceps Foam Rolling.

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (Dynamic Flow), Half-Kneeling Glute Bridge with Isometric Squeeze (Dynamic Flow), Dumbbell Flat Bench Press - Eccentric Accentuated Tempo 1-1-6-1.

Exercise bundle: Standing Lateral Monster Walk with Mini-Band (PNF Protocol), Machine Floor Press - Controlled Eccentric Tempo 4s, 45-Degree Incline Machine Bench Press - Constant Tension.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Supine Glute Bridge with Isometric Squeeze (PNF Protocol), Band Assisted / Resisted Chest Dips Forward Lean (Wave Loading Protocol).

Exercise bundle: Single-Arm Dumbbell Wide-Grip Chest Press - Pyramid Protocol, Unilateral Smith Machine Incline Bench Press (30°), Smith Machine 30-Degree Incline Bench Press with 3-Second Pause.

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Incline Cable Bench Press, Machine Flat Chest Press - Eccentric Controlled Tempo 4-1-1-0.

Exercise bundle: Single-Arm Dumbbell Wide-Grip Chest Press - Pyramid Protocol, Barbell Chest Flye Deep Stretch - Constant Tension No-Lockout, Resistance Bands Pin Press Sticking Point - Triple Drop-Set.

Exercise bundle: Machine Chest Press from Dead Stop (Pin Press) (Controlled Eccentric 4s), Barbell Wide-Grip Bench Press - Wave Loading Protocol, Standing PVC Pipe Shoulder Dislocates (PNF Protocol).

Exercise bundle: 30-Degree Incline Machine Press - Wave Loading, Wide-Grip Lat Pulldown, Single-Arm Dumbbell Incline Press 45-Degree.

Exercise bundle: Single-Arm Dumbbell Wide-Grip Chest Press - Pyramid Protocol, Barbell Chest Flye Deep Stretch - Constant Tension No-Lockout, Supine Lateral Monster Walk with Mini-Band (with 5s Hold).

Exercise bundle: Supine Lateral Monster Walk with Mini-Band (PNF Protocol), Resistance Bands Chest Flye Deep Stretch - Pyramid Protocol (12-10-8-6), Wall-Assisted Dead Bug Core Anti-Extension (Dynamic Flow).

Exercise bundle: Wall-Assisted Lateral Monster Walk with Mini-Band (Dynamic Flow), Supine Glute Bridge with Isometric Squeeze (Dynamic Flow), Dumbbell Flat Bench Press - Pyramid Protocol (12-10-8-6 Reps).

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Supine Glute Bridge with Isometric Squeeze (PNF Protocol), Wall-Assisted Dead Bug Core Anti-Extension (Active Mobility).

Exercise bundle: Resistance Band Decline Bench Press - Triple Drop-Set, Resistance Bands Pin Press Sticking Point - Heavy 5x5 Strength Bracket, Standing Glute Bridge with Isometric Squeeze (with 5s Hold).

Exercise bundle: Dumbbell Incline Bench Press 45-Degree (Rest-Pause Protocol), Supine Lateral Monster Walk with Mini-Band (Fascial Glide), Barbell Flat Bench Press.

Exercise bundle: Smith Machine 30-Degree Incline Bench Press with Controlled Eccentric Tempo, Incline Cable Bench Press, Machine Wide-Grip Chest Press - Triple Drop-Set.