NEW Phase 12 Accessory and Strength Work Starts THURSDAY THE 9TH! Please read below to see what movements we will be working over the next 4 Weeks!
Lower Body (Week 1 & 3)
4 sets
A1. Romanian BB DL 5 reps 3010 temp
A2. B-Stance Back Squat
2:00 rest
3 sets 6 reps
B1. DB step downs 6-8 reps/ea
B2. BB Cossack 6 reps/ea 4010 tempo
2mins rest
8-10 reps
C1. Weight sit-up
C2. Landmine twists
1:30 min rest
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Upper Body (Week 1 & Week 3)
A1. Death by floor press
4 sets
B1. Landmine press 6-12 reps
B2. Banded face pulls 15 reps
1:30 min rest
3 sets
15-20 reps
C1. Australian pull-ups
1:30 min rest
3 sets 10-15 reps
B1. DB lateral raise
B2. DB rear bent delt row
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Lower Body (Week 2 & 4)
4 sets 8/8/8/6
A1. BB hip thrust 3010 temp
A2. Front Foot Heel Elevated Split Squat
2 min rest
3 sets
8 reps
B1. Cannonball Squat
2mins rest
3 sets
3 x max
C. Ring Dips
60sec rest
Max hold
D. Weighted plank
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Upper Body (Week 2 & 4)
SHOULDERS
A1: Push Press 4 x 5
A2: DB Bent over rear delt row 4 x 10-12
2:00min rest
TRICEPS + chest
B1: Floor Rolling Skull Crush to Press 3 x 8-10
B2: DB Tricep Kickback 3 x 10-12
B3: Close Grip Pushups 3 x max
1:30min rest
BICEPS
C1: DB Hammer Curl 3 x 10-12
C3: Wide Grip BB Curl 3 x max
1:30min