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***Look to progress the REPEATING movements by:
1. Increasing weight
2. Increasing Reps
3. Increasing QUALITY of movement
4. Increasing Time under Tension (slower tempo)
5. Pause at point of MOST resistance (i.e. bottom of Squat/Bench, top of Pullup/Row)
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Day 1 – Lower Body
Part A and B repeat week to week. Track these metrics
A. Rear-Foot Elevated Split Squats
3 x 8-25 per leg
Rest as needed between legs
(elevate foot on chair/couch as needed)
***If you have access to a barbell and squat rack:
Pause Back Squats for 3 x 6-12 Reps
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B. Single-Leg DB RDL
3 x 8-25 per leg
Rest as needed between legs
***If you have access to a barbell:
Stiff-Legged Deadlifts for 3 x 6-12 Reps
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C. Single Leg Squat on Box or Bench (scaling below)
Reps 12-10-8 (increasing difficulty; per leg)
Rest as needed to ensure quality sets
Scaling for Single-Leg Squat
Single Leg Squat to riser
Bench or Box “Lowers” (with band or holding a pole/wall for support)
Single Leg Squat (hand assisted)
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D. Alternate Core Movements x 2 Rounds:
30-Seconds Lying Windshield Wipers (scale with bent knees)
Rest 30 seconds
30-seconds Overhead DB Sit-ups
Rest 1:30 between rounds
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E. Alternating Tabata = 8 Rounds (8 min total):
20 seconds Air Squats
Rest 10s
20 seconds Sit-ups (no weight)
Rest 10s
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Day 2 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
Both movements for 6-25 Reps (depending on DB weights available)
DB Bench Press
Rest 2-3 min
Bentover DB Rows (both arms)
Rest 2-3 min
*If you have access to a pull-up Bar or Rings/TRX, perform Pull-ups instead of Rows:
Strict Pull-ups
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B. One-Arm DB Shoulder Press (alternate arms each rep)
3 x 6-15 per arm (12-30 total reps)
Rest as needed between arms
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C. Alternate Movements x 4 Sets each:
DB Rows (alternate arms every 5 Reps) x 30 Reps (15/arm)
Rest 2 min
Tricep Push-ups (on DB handles) x 1-2 reps shy of failure
(The goal is for 8-25 Reps per set. Elevate hands to scale movement)
Rest 2 min
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E. Superset x 2 sets each:
Bentover DB Curls x 8-20 Reps
Immediately into
Standing DB Curls x 6-15 Reps (same weight)
Rest 1-2 min
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F. Mechanical Dropset x 2 sets each:
Standing DB Tricep Extensions (one DB each hand) x 8-25 Reps
Immediately into…
Standing DB Tricep Extensions (both hands on SAME DB) x 8-25 Reps
Rest 1-2 min
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Day 3 – Lower Body
Part A and B repeat week to week. Track these metrics
A. DB RDL
3 x 12-30 Reps
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B. DB Front Squats OR Heels-Elevated Goblet Squats
3 x 12-30 Reps
***If you have access to a barbell:
Front Squats for 3 x 12-18
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C. Single Leg DB Hip Thrust
Accumulate 120 Reps (60/glute)
Start with a tough set of 20 Reps on each glute
Then alternate glutes back and forth with 10 reps/set.
Rest only long enough to ensure 10 Reps UNBROKEN on each set!
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D. 3 Rounds Muscular Endurance Circuit:
First Round is 40 of work (20s of rest to next exercise)
Second Round is 30s of work (30s rest to next exercise)
Third Round is 20s of work (40s rest to next exercise)
***Try to keep working throughout the designated period!
Heels Elevated Goblet Squat
Lying Leg Raise (with Hip Thrust at top)
Goblet Reverse Lunge (alternating)
Hanging Oblique Knee Raise
Rest 1 min after each round
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Day 4 – Upper Body
Part A and B repeat week to week. Track these metrics
A. Alternate Movements x 3 sets each:
Both movements in 12-30 Rep Range (depending on DB weights available)
Close-Grip DB Floor Press
Rest 1-2 min
Neutral Grip DB Seal Rows OR “Unsupported One-Arm DB Row” (if no bench)
Rest 1-2 min
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B. Alternate Movements x 3 sets each:
Both movements in 12-30 Rep Range
Dead Stop DB Lateral Raises
Rest 1-2 min
Seated Open Palm DB Curls
Rest 1-2 min
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C. Alternate Movements:
Accumulate 65 Reps of Each Movement (130 total reps)
Use approx 20-RM weight
Start with one set of 15 Reps for each exercise
Complete sets of 10 reps for all remaining sets
Rest as minimal as possible to ensure a quality set of 10 reps
DB Upright Rows
DB Fly/Press Hybrid
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D. 2 Rounds Circuit
You probably can use the same weight for all exercises; but feel free to adjust if needed
Bentover Reverse Flies (pinkies up) x 15-30 Reps
Seated Overhead DB Tricep Extensions x 12-25 Reps
Seated DB Hammer Curls x 12-25 Reps
Rest 1-2 min between rounds
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Day 5 – OPTIONAL (Conditioning and Core)
A. AMRAP 2 minutes (Rest 3 min) x 5 Sets:
Sprint 200m
Max Reps Devils Press in remaining time
***Note that the 3-min rest between rounds is so that you can push super hard on each 2-min work period. Please make sure to complete thorough warmup before embarking on “HARD EFFORT SPRINTS”
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B. Run 1.5 Miles (2400m) at consistent/sustainable pace
Every 400m, stop and perform:
10 V-ups (scale as Lying Leg Raises)
10 Reverse Crunches
10 Sit-ups
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C. Walk 10-15 min recovery/cooldown
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