NEW Phase 18 Accessory and Strength. Please read below to see what movements we will be working over the next 4 Weeks!
Upper Body (Week 1 & Week 3)
A1. Close Grip Floor Press
A2. Flat DB Fly (pronated)
B. Snake Bite
10,9,8,7,6,5,4,3,2,1
Diamond Pushup
1,2,3,4,5,6,7,8,9,10
Strict Chin-up
3sets
D. DB Alternating Bicep Curl 8-12 reps
——————————————————
Lower Body (Week 1 & Week 3)
A. Snatch Balance 5 x 5
3 sets 8-10 reps
B1. Front foot elevated DB split squat
B2. Split stance DB RDL
B3. Lateral DB squats
Snake Bite (reverse)
1,2,3,4,5,6,7,8,9,10
Pushups
10,9,8,7,6,5,4,3,2,1
Strict Pull-ups
——————————————————
Upper Body (Week 2 & Week 4)
3sets 6-8reps
A. BB Bradford press
4sets 10reps
B1. Single Arm DB Row (supinated grip)
B2. Single Arm Neutral Grip Press
3sets max
C1. Seated Arnold press
3sets 5 reps/each
D. Turkish getup
———————————————————
Lower Body (Week 2 & Week 4)
4 sets 8-12 reps
A1. Duck Stance BB Squats
A2. BB RDL – tempo 4secs down
3 x 20 reps
B. DB Sissy Squats (heels high)
Snake Bite
1,2,3,4,5,6,7,8,9,10
Pushups
10,9,8,7,6,5,4,3,2,1
Ring Rows