TEMPORARY SCHEDULE
Travel without losing the rhythm.
Plan the travel period before it begins and keep three practices on the calendar.
THE PRACTICE LIBRARY
Bands + Rings
Your continuation system after Practice One.
AFTER PRACTICE ONE
The structure stays.
The practice grows.
Keep the three-practice rhythm you built. Use this Library to plan ahead, progress deliberately, and fill the next pages of your journal.
Plan before the week begins. Practice from the page—not from the mood.
START HERE
AFTER WEEK 12
How to Continue After Practice One
Watch orientation
YOUR NEXT FOUR WEEKS
Stay consistent.
Add challenge.
Practice One was the on-ramp. Now you keep its cadence, repeat a clear block long enough to measure progress, and gradually take ownership of what comes next.
THE CONTINUATION BLOCK
REPEAT FOR FOUR WEEKS
Plan once. Practice three
times each week.
4
WEEKS
3
PLANNED PRACTICES
3–6
EXERCISES PER PRACTICE
01
Keep the days
Schedule three practices before the week begins.
02
Keep the movements
Repeat the core plan long enough to see what changes.
03
Add challenge
Choose one clear form of progression at a time.
(See Progressive Overload below.)
04
Review the block
After four weeks, keep, replace, or add with purpose.
PROGRESSIVE OVERLOAD
Change one thing.
Keep the rest clear.
Your body adapts. Continue challenging it without rebuilding the entire practice each week. Use the journal to see what you did, then choose one deliberate next step at a time.
01
More resistance
Use a stronger band or increase the starting tension.
02
More repetitions
Add controlled repetitions within a movement you know.
03
More sets
Add a set selectively when it creates meaningful work. Four focused sets may already be enough.
04
Another exercise
Add a second movement for each planned muscle group, building from three exercises toward six over time.
THE WEEKLY RITUAL
Plan the week
before it
begins.
Once each week—Sunday is one example—sit down with the Library and your open journal. Make the decisions now so that, on practice days, the plan is clear and ready to follow.
Write it every week. Do not reinvent it every week.
Keep the block consistent for four weeks. Then review your progress and adjust only what is needed.
Example planning time
Sunday evening
M
T
W
T
F
S
S
LOWER BODY
Monday
Copy the current plan
Choose one progression
Track progress over time
UPPER PUSH
Wednesday
Copy the current plan
Choose one progression
Track progress over time
UPPER PULL
Friday
Copy the current plan
Choose one progression
Track progress over time
On the practice day, open the journal and follow the plan already written.
PLANNED ADAPTATIONS
When the week changes,
keep the promise.
Travel, unusual work demands, and temporary setup limits may change the plan. They do not have to change the habit.
These are planned adjustments—not daily workout choices.
SCHEDULED FALLBACK
Same plan. Less volume.
When a demanding week leaves less time, protect the scheduled practice instead of abandoning it.
EXERCISE LIBRARY
Choose while planning.
Review while practicing.
Use this library to build a four-week block, make a planned substitution, or revisit a demonstration. Your journal—not this page—decides today's practice.
MOVEMENT
SETUP
Banded Squat
Banded Romanian Deadlift
Standing Hip Abduction
Single-Leg Squat
Banded Chest Press
Single-Arm Chest Press
Single-Arm Shoulder Press
Triceps Pushdown
Banded Row
Single-Arm Low Row
Biceps Curl
Incline Curl
Standing Twist
Woodchopper
