Warm-up: 2 Sets 200 Meter run 10 Spiderman push-ups 10 Over under arm swings 10 Touch downs 5/5 High kicks Body Work: Shoulders Strict press 8-6-4-4-8 Reps, rest :45 between Dumbbell lateral raises: 12-10-8-8 Reps, rest :45 between Seated Arnold press: 12-10-8-8 Reps, rest :45 between Banded overhead press: 4x20 Reps, rest :45 between Workout: 10 Cal bike 10 [...]
Warm-up: 10 Prone snow angels 10/10 Active straight leg raises 400 Meter run x 2 Sets Body Work: Legs Zurcher squat: 4 x 10 (10 second negative on the 10th rep) Single leg press on leg press machine: 12-10-8-8 Reps each leg, rest :45 between sets Leg press machine: 10-8-6-6-8-10 Reps, rest 1:00 between Adductor machine: 12-10-8-8-20 [...]
Warm-up: 5:00 of related tissue work, then 2 Sets 5/5 Alternating pigeon 5/5 PVC figure 8's :20/:20 Couch stretch Body Work: Back Sumo Deadlift high pulls: 4x10 Reps, superset with next movement Assisted Pull-up: 4x20 Reps, rest 90 seconds between sets Bent over Dumbbell rows: 4x12 Reps, superset with next movement Chin ups: 4x12 Reps, rest 90 seconds [...]
Warm-up: 2 Sets 10/10 Pike ups 5 Push-up walk outs 10 Touch downs :30 Jumping jacks Body Work: Chest/Biceps Push-ups: 5x10 Reps, rest :30 between sets Dumbbell or cable flys: 5x20 Reps, rest :45 between sets Machine chest press: 4x8-10 Reps, rest 1:00 between sets Bench press: 5 sets of 1 min max reps (light weight), rest 2 mins [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Warm-up: 5:00 of related tissue work, then 2 Sets of 5/5 PVC figure 8's 20 PVC overhead squats Body Work: Strict press: 4x6-8 Reps, rest 90 seconds between sets DB lateral/front raises: 4x20 Reps, rest 90 seconds between sets DB bent over rear delt flys: 4x20 Reps, rest 90 seconds between sets DB press: 4x10 Reps, rest [...]
Today is a Rest Day for the program! Follow This Video To Recover!
Today is an Active Recovery Day! For 45-60:00 Get some light cardio in of your choice, preferably outside. Recovery: Rest Day Recovery
Warm-up: 3 Sets 150 Meter row 10/10 High Kicks Thoracic warm-up 15 Second pec stretch Body Work 1) Box squats: 3 x 15 Reps, Rest 2-3 mins between sets 2) Bulgarian Split squats: 4x10 Reps per leg, 1 min rest between legs 2 min rest between sets 3) Abductor machine: 4x20 Reps, rest 90 seconds between 4) Machine [...]
Warm-up: Hit about 5 Min of related tissue work, then: 15 PVC pass throughs 15 Push-up walk outs 15 Pike ups Body Work: Bench Press 4x15 Reps, rest 90 seconds between Db incline bench press: 4x12 Reps, rest 90 seconds between Db flys or peck dec fly: 4x20 Reps, superset with next movement Push ups 4x failure Core [...]
Warm-up: 2 Sets 12/12 Single leg hip thrusts 15 Meter high knee 15 Meter butt kicks 8/8 PVC figure 8's Body Work: Dumbbell curl: 4x20 Reps ( 10 per arm) rest 90 seconds between sets EZ bar curl 20-15-10-8 Reps, rest 90 seconds between sets Rope attachment cable curl: 4x12 Reps, rest 90 seconds between sets Dumbbell Skull crushers: [...]
Warm up: 2x 10 Inch worms 10 Hip Hurdles aka Over fence 10 Lunge with twist then 5:00 - Easy run Workout: 20:00 AMRAP (as many rounds as possible) 5-10-15-20-25 Strict pull up Burpee box jump overs Recovery: Chest, Shoulders and Spine
