Nates Gym
Workout
Plan
Library
Clients
Workout
Plan
Library
Clients
Plan
chest
back
shoulders
arms
legs
core
1.
Wall Slide (Shoulders)
Bodyweight
2×8–10 · rest 30s
2.
Band Pull-Apart
Band
3×15 · rest 45s
Palms up — biases lower traps over upper traps.
3.
Face Pull
Band
3×12–15 · rest 60s
Progress by band rank, not load.
4.
Prone Y-T-W
Bodyweight
2×6–8 · rest 45s
5.
Thread the Needle (T-Spine)
Bodyweight
1×30s · rest 15s · single side
6.
Doorway Chest Stretch
Bodyweight
1×30s · rest 15s
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