Training Plans

Phase #1
Mobility:
Hip Flexors: one foot on bench, one knee on the ground and pulse forward. 10 reps on each leg
Hamstrings: one foot on bench other foot on ground. make sure planted foot is straight. 10 reps per leg
Calves: Knee against the wall and keep heel on the ground. 10 reps per leg
Chest: Stretch chest against object. Pulse forward and get deep into stretch. 10 reps total
Foam Roll - Upper Back, Reverse Crunch at 3 different positions. Get Head to touch the ground while hips remain touching.
Foam Roll - Quads and ITB (Side of the leg) Slow movements travelling hip to knee.
Foam Roll - Lower Back - Lay on the roller across your lower back, feet are planted on the ground. Rotate the knees side to side. Aim to get
the knee flat on the ground.
Lacrosse/Tennis Ball - Sit with one ankle over one knee, place the ball on your flute and roll from there.
Seq

Exercise

Sets

Reps

Tempo

Rest

Set 1
R

Set 2
R

Set 3
R

Set 4
R

Set 5
R

Day 1) Chest/Back

A1) Incline Bench Press

3010

60

A2) Neutral Grip Chin Ups

2020

60

B1) Neutral Incline Db Press

10-12

3010

60

B2) Seated Cable Rows

10-12

2021

60

C1) Pec Dec

12-15

2020

45

C2) Wide Grip Lat Pulldown

12-15

3010

45

A1) Seated Db Arnold Press

5-8

3010

15

A2) Standing Db Lateral Raises

10-12

2020

90

B1) Rope Pushdowns

10

2021

15

B2) Overhead Db Extensions

15

3010

45

B3) Preacher Curls

10

3010

15

B4) Incline Db Curls

15

2020

45

C1) Standing Calf Raises - Smith 5

10

3010

60

Day 2) Shoulders/Arms

Day 3) Strongman
A1) Prowler Up/Back

Up/Back

XXX

30

A2) Rope/Medball Slams

60/15

XXX

30

*Add one Round Each Week

47