Disclaimer:

Nobody should ever attempt physical work beyond their own limitations. Some physical activities may be too strenuous in nature or even
dangerous for some people to engage in safely. Because exercises of this nature are contained herein, it is essential that the reader(s) and/or
user(s) of the information contained herein consult a physician PRIOR to trying, performing, or training with said exercises. The author,
publisher, or anybody associated with http://WCFnation.com/ are NOT RESPONSIBLE in any matter whatsoever for any injury which may occur
as a result of reading and/or following instructions herein.

“Dominate – Cycle 1”
Copyright © 2014 by Matt “Wiggy” Wiggins

ALL RIGHTS RESERVED

No part of this publication may be reproduced, transmitted, or utilized in any form or by any means, electronic or mechanical, including
photocopying, recording, or by any information storage and retrieval system, without prior written permission from the publisher.
 Days 1–30
Day 1: Day 2: Day 3: Day 4: Day 5:
1 – warmup 1 – warmup 1 – warmup 1 – warmup 1 – warmup

2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min

3 – Push #1 x 26 reps 3 – Push #2 x 27 reps 3 – Push #1 x 28 reps 3 – Push #2 x 29 reps 3 – Push #1 x 30 reps

4 – Pull #1 x 26 reps 4 – Pull #2 x 27 reps 4 – Pull #1 x 28 reps 4 – Pull #2 x 29 reps 4 – Pull #1 x 30 reps

5 – Single Leg x 26 reps 5 – Jump x 27 reps 5 – Single Leg x 28 reps 5 – Jump x 29 reps 5 – Single Leg x 30 reps

6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps
6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps

7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time

8 – Burpees x 75-150 for time 8 – Deck of Cards 8 – Complex: 8 – Complex: 8 – Complex:

*Red = Pushups -Med Ball Thruster x 20 -Double Lunge x 8 -Burpees x 15
*Black = Squats -Burpees x 20 -Pushups x 10 -rest 20 secs
*Face = Mountain Climbers (each) -Jacks x 20 -Med Ball Thruster x 12 -Bench Jumps x 15
-Med Ball Thruster x 15 -Mountain Climbers x 15 (each) -rest 20 secs
-Burpees x 15 *Repeat 5x -Burpee Bench Jumps x 15
-Jacks x 15 *Repeat 5x
-Med Ball Thruster x 10
-Burpees x 10
-Jacks x 10
*for time
 Days 1–30 (cont)
Day 6: Day 7: Day 8: Day 9: Day 10:
1 – warmup 1 – warmup 1 – warmup 1 – warmup 1 – warmup

2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min

3 – Push #2 x 31 reps 3 – Push #1 x 32 reps 3 – Push #2 x 33 reps 3 – Push #1 x 34 reps 3 – Push #2 x 35 reps

4 – Pull #2 x 31 reps 4 – Pull #1 x 32 reps 4 – Pull #2 x 33 reps 4 – Pull #1 x 34 reps 4 – Pull #2 x 35 reps

5 – Jump x 31 reps 5 – Single Leg x 32 reps 5 – Jump x 33 reps 5 – Single Leg x 34 reps 5 – Jump x 35 reps

6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps
6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps

7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time

8 – Burpees x 75-150 for time 8 – Deck of Cards 8 – Complex: 8 – Complex: 8 – Complex:

*Red = Pushups -Med Ball Thruster x 20 -Double Lunge x 8 -Burpees x 15
*Black = Squats -Burpees x 20 -Pushups x 10 -rest 20 secs
*Face = Mountain Climbers (each) -Jacks x 20 -Med Ball Thruster x 12 -Bench Jumps x 15
-Med Ball Thruster x 15 -Mountain Climbers x 15 (each) -rest 20 secs
-Burpees x 15 *Repeat 5x -Burpee Bench Jumps x 15
-Jacks x 15 *Repeat 5x
-Med Ball Thruster x 10
-Burpees x 10
-Jacks x 10
*for time
 Days 1–30 (cont)
Day 11: Day 12: Day 13: Day 14: Day 15:
1 – warmup 1 – warmup 1 – warmup 1 – warmup 1 – warmup

2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min

3 – Push #1 x 36 reps 3 – Push #2 x 37 reps 3 – Push #1 x 38 reps 3 – Push #2 x 39 reps 3 – Push #1 x 40 reps

4 – Pull #1 x 36 reps 4 – Pull #2 x 37 reps 4 – Pull #1 x 38 reps 4 – Pull #2 x 39 reps 4 – Pull #1 x 40 reps

5 – Single Leg x 36 reps 5 – Jump x 37 reps 5 – Single Leg x 38 reps 5 – Jump x 39 reps 5 – Single Leg x 40 reps

6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps
6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps

7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time

8 – Burpees x 75-150 for time 8 – Deck of Cards 8 – Complex: 8 – Complex: 8 – Complex:

*Red = Pushups -Med Ball Thruster x 20 -Double Lunge x 8 -Burpees x 15
*Black = Squats -Burpees x 20 -Pushups x 10 -rest 20 secs
*Face = Mountain Climbers (each) -Jacks x 20 -Med Ball Thruster x 12 -Bench Jumps x 15
-Med Ball Thruster x 15 -Mountain Climbers x 15 (each) -rest 20 secs
-Burpees x 15 *Repeat 5x -Burpee Bench Jumps x 15
-Jacks x 15 *Repeat 5x
-Med Ball Thruster x 10
-Burpees x 10
-Jacks x 10
*for time
 Days 1–30 (cont)
Day 16: Day 17: Day 18: Day 19: Day 20:
1 – warmup 1 – warmup 1 – warmup 1 – warmup 1 – warmup

2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min 2 – Handstand Hold x 1 min

3 – Push #2 x 41 reps 3 – Push #1 x 42 reps 3 – Push #2 x 43 reps 3 – Push #1 x 44 reps 3 – Push #2 x 45 reps

4 – Pull #2 x 41 reps 4 – Pull #1 x 42 reps 4 – Pull #2 x 43 reps 4 – Pull #1 x 44 reps 4 – Pull #2 x 45 reps

5 – Jump x 41 reps 5 – Single Leg x 42 reps 5 – Jump x 43 reps 5 – Single Leg x 44 reps 5 – Jump x 45 reps

6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps 6A – Hip Thrust x 50 reps 6A – Glute Bridge x 50 reps
6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps 6B – Ab #1 x 50 reps 6B – Ab #2 x 50 reps

7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time 7 – Bridge x max time

8 – Burpees x 75-150 for time 8 – Deck of Cards 8 – Complex: 8 – Complex: 8 – Complex:

*Red = Pushups -Med Ball Thruster x 20 -Double Lunge x 8 -Burpees x 15
*Black = Squats -Burpees x 20 -Pushups x 10 -rest 20 secs
*Face = Mountain Climbers (each) -Jacks x 20 -Med Ball Thruster x 12 -Bench Jumps x 15
-Med Ball Thruster x 15 -Mountain Climbers x 15 (each) -rest 20 secs
-Burpees x 15 *Repeat 5x -Burpee Bench Jumps x 15
-Jacks x 15 *Repeat 5x
-Med Ball Thruster x 10
-Burpees x 10
-Jacks x 10
*for time
 Notes:

**Warmup can be whatever you like / works for you. Foam rolling, bodyweight GPP circuits, & dynamic stretching recommended. See
“Warmup” .pdf file.

**Handstand Hold Progression:

-Level 1 = hold at full extension for entire minute
-Level 2 = hold at mid-point for as long as possible, rest 30 secs, hold remainder of minute at full extension
-Level 3 = hold at mid-point for entire minute
-Level 4 = Handstand Pushups (work to 5 reps, max 5 sets)

**Push, Pull, & Lower Progression:

Choose exercise variations that you can get roughly max 8 reps with, do as many as possible, rest 75 secs, do as many as possible, rest 75
secs, etc until all reps for that day are completed.

**Exercises 6A & 6B should be done in “superset” format. Do a set of one, then a set of the next, then rest. Do the same reps on each exercise
every round. Number of rounds/reps is up to you.

**Don't change any exercises. The ones you start with are the ones you go with for the entire program.

**Take rest days as needed.

**Try to complete all 20 workouts in 30 days. If you can't, then just keep going until you complete all 20 workouts before moving to Cycle 2
(Days 31-60).