Warm-up: 2 Sets 10/10 PVC leg swings 10/10 High kicks 10/10 Supine leg raises 5/5 Scorpions Body Work: 1) Back squats: 4 x 10 Reps, rest 90 Seconds between sets 2) Bulgarian split squats: 4x10 Reps per leg, 90 Seconds rest between sets 3) Seated straddle heel lifts: 4x20 Reps, rest 90 seconds between 4) Machine leg extensions: 4x20 Reps, [...]

Warm-up: 2 Sets 10 Up dog/down dog :15 Butt kicks :15 High knees 8/8 PVC figure 8's Body Work: Bench Press: 4x20 Reps, rest 90 seconds between DB incline bench press: 4x15 Reps, rest 90 seconds between DB decline bench press: 4x10 Reps, rest 90 seconds between DB flys or peck dec fly: 4x20 Reps, superset Push ups x failure, rest [...]

Today is a Rest Day for the program! Follow This Video To Recover!

Today is an Active Recovery Day! EMOM for 45 Min around the world: Min 1-Rowing Min 2- 1 Min plank Min 3- Air Dyne Min 4- Body Weight Lunges Min 5- Single-Unders Recovery: Rest Day Recovery

Warm-up: 15/15 Single leg bridges :45 Jump Rope :20/:20 Lunge position hold :45 Jump Rope Thoracic warm-up Body Work: 1) DB press: 3x12 Reps, rest 1:00 between 2) Bar curl to reverse press: 3x10 Reps, rest 1:00 between 3) Bent over alternating kettlebell row: 3x10 Reps each side, rest 1:00 between 4) Dumbbell Powell raises: 3 [...]

Warm up: Easy jog 400 Meters 10/10 Hip circles 20 Meter High knees 20 Meter Butt kickers 20 Meter "A" Skip 20 Meter High kicks Body Work: 1) Front squat: 12-10-8-6,  then perform to drop sets 6/12 6/12 Drop set is 6 reps as heavy as possible immediately followed by 12 reps at a lighter weight. Usually about 60% [...]