NEW Phase 10 Accessory and Strength Work Starts Today! Please read below to see what movements we will be working over the next 4 Weeks!
UPPER (Week 1 & Week 3)
A1. Floor Press 1 & 1/4 reps 4 x 8
A2. DB fly 4 x 12-15
B1. Foot Elevated Bodyweight pull-up 3 x fail
B2. Arnold Press 3 x 10-15
C1. Incline close grip pushup 4 x fail
C2. Chin up 4 x fail
LOWER (Week 1 & Week 3)
A1. Landmine Reverse lunge 1 & 1/4 reps 3 x 10
A2. RDL banded 4 x 8
B1. Goblet cossack 3 x 8 (each)
B2. Rack pulls above the knee 3 x 8 (each)
Core
4 x 10
C1. Shoot thru’s
C2. Hanging Leg Raises
UPPER (Week 2 & Week 4)
A1. Snatch Grip Press (BTH) 1 & 1/4 rep 4 x 6-8
A2. Bent Over Wide Grip BB Row 4 x 8
B1. BB Bradford Press 3 x 10
B2. Straight Arm Bent Over DB Fly 3 x 15
4 x fail
C1. BB Wide Curl
C2. DB Lateral Raise
C3. DB Hammer Curl
LOWER (Week 2 & Week 4)
A1. BB Bulgarian Split Squat 4 x 20,15,12,10 reps
A2. Banded Hip Thrust 4 x 15-20
B1. DB RDL Banded 3 x 20,15,12,10
B2. Front Foot Elevated BB Split Squat 3 x 20,15,12,10
3 x 2 minutes
C1. Weight Plank