Day 1: Lower
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs
Power/Activation: 3 Rounds
15e Mini-Band Lateral Walk
5 Ball Ledge Jump (Bear Hug Medicine Ball or Soft Dynamax Ball)
5e Rot Ball Throwdowns (Soft Dynamax Ball)
Block A: 4 Rounds (Week over week go heavier)
6each Barbell Reverse lunges (Build weight to heavy set)
6 Barbell Squat
6 Squat Jump
Block B: 3 Rounds (Week over week add a rep)
8each DB Step Ups (Moderate weight. Keep same weight each round)
8e Low Alternative Cossack Slide (Hold DB in low position)
8-12 Hanging Knee Raise (Mod: 15 Reverse Crunch in Bench)
Block C: 3 Rounds (Week over week add a round)
10-15 Leg Extensions (Alternative: Weighted Glute Bridge)
10-15 Leg Curls (Mod: Swiss ball ham curl)
20 Overhead Plate Walking Lunges (10-25lb)
Finisher: 3 Rounds 15/12/9
SKB Swing (16kg/24kg)
Squat Jump
Row Machine Cals
Day 2: Upper
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs
Power: 3 Rounds
5e Single Arm DB Push Press
5e Single Arm DB Snatch
Block A: 4 Rounds (Week over week go heavier)
12-10-8-6 BB Bench Press or DB (Build weight each round to heavy 6)
6 Pause Pullups or 8-10 Pause Pulldowns
12e Alternating Jack Knifes (Hold Ball or KB)
Block B: 3 Rounds (Week over week add a round)
8e Chest Supported Alt DB Row (Mod: Single Arm Bird Dog Row)
10 Incline Single Single Double DB Press (Neutral Grip, Elbow In)
10-12e Cable Rotations (Mod: Half Kneeling DB Low to High Woodchops)
Block C: 3 Rounds
12-15 DB or Cable Curl
12-15 Tricep Pressdowns (Mod: Bench Dips)
12-15 Lateral DB Raises
Core Finisher: 4 Rounds :30 on :10 off
Hollow Hold
Sprinter Knee Tucks
Hip Lifts
Day 3: Full-Body Conditioning
Cardio of Choice: Bike/Run/Row/Walk/Stairmaster…
Dynamic Mobility: Peform 10 of Each
Cat/Cows, Arm/Leg Extensions, Adductor Rocks, Best Stretch in World, Bridges, Deadbugs, 90/90's, Half Kneeling Hip Flexor Stretch, Up Dog Down Dog, PVC or Band Shoulder Passthroughs
Power/Activation: 3 Rounds
5 Box Jumps
10 Pushup to Downdog (Mod: Kneeling)
15 Cable Face Pulls
Block A: 10 Rounds (10-1 Reps, Each week take less rest)
KB Clean
KB Push Press
KB Squat
Row (10 reps = 10 cals, 9 reps = 9…)
:60 Rest Between Rounds
Block B: 3 Rounds (Each week add time/reps)
:30 Farmers Carry
10e Single Leg Calf Raise
30 Standing Racked KB or DB Weighted Marches