NEW Phase 11 Accessory and Strength Work Starts THURSDAY THE 12TH! Please read below to see what movements we will be working over the next 4 Weeks!
UPPER BODY (WEEK 1 & WEEK 3)
A1. BB Press BTH 4×6
A2. Ring row Y,T,W 4 x 10
A3. Landmine lateral raise 4 x 12-15
B1. Foot Elevated Bodyweight pull up 3 sets to fail
B2. Ring leg raise 3 x 8-10
C1. Shoot thru 3 x10
C2. Plank 3x 1:00 (weighted)
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LOWER BODY (WEEK 1 & 3)
A1. BB Butterfly Squat 4×10
A2. BB RDL 4×15-20
A3. DB hamstring curl 4×12-15
B1. Heels Elevated Goblet Squat 3×10
B2. Kneeling sissy squat 3×15
C1. BB curl 1&1/4 rep 3 set to max reps
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UPPER BODY (WEEK 2 & 4)
A1. Reverse grip floor press 4×8-10
A2. BB Row 4×8
A3. DB lateral raise 4×12-15
B1. DB pullover 3×12-15
B2. DB row to hip 3×10
C1. BB Drag curl 3 sets to max reps
C2. Bent over reverse fly 3×10-12
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LOWER BODY (WEEK 2 & 4)
A1. Zercher curtsy 4x8ea
A2. Lying DB hamstring curl 4×12-15
A3. Sumo elevated DB squat 1×10-12 | 3×15
B1. Single leg step down (ascending reps) 3x 15,20,25 ea
B2. BB RDL 3×8 tempo 4020
C1. Weight plank 3x1min