WEEK ONE DAY ONE

A) Pre-Fatigue

2 sets of Blood Flow and High Reps:

1. Standing Landmine Press; 20X0 Tempo x 12/arm

short rest and move to 2

2. Tall Kneeling DB Tricep Extension x 20reps

short rest and move back to 1

B) Intensity SuperSet – Horizontal Push and Pull

Every 90sec x 8 Sets (12mins):

1st – Close Grip Bench Press; 20X0; 6–8reps

2nd – Body Row; 2020 Tempo x 10–12reps

C) Strength Balance SuperSet – Push Carry Curl

Every 75sec x 9 Sets (12mins):

1st – Ring Push Ups; 20X0 × 10–12reps

2nd – 20m Single Arm Farmers Walk/arm

3rd – Incline Bench Bicep Curl; 30X0 × 8–10reps

 WEEK ONE DAY TWO

A) Pre-Fatigue

2 sets of Blood Flow and High Reps:

1. Hanging Knee Tucks or Wtd Hanging Knee Tucks x 20 reps

2. Banded Hip Thrust; 10X0 × 20 Reps

B) Intensity SuperSet

EMOM x 16–20mins:

1st – Back Squat; 2020; 5 reps

2nd – Nordic Hamstring Curl Negatives; 40A0*; 5 reps

• 4–5 Sets – Sube peso

• 5–6 Sets – Sube peso en escala de esfuerzo debe ser un 9

C) Strength Balance – Triplet

2–3 Sets for QUALITY:

Dumbbell Suitcase Reverse Lunge; 20X0 × 6–8/leg

Dumbbell Crush Grip Hollow Hold x 30sec

Double Leg Calf Raise; 12X1 × 10–12reps

rest 60sec and start the next set

WEEK ONE DAY THREE

A) Pre-Fatigue

2 sets of Blood Flow and High Reps:

1. Bradford Press x 15–20 reps

2. Bulgarian Ring Row x 15–20 reps

B) Intensity SuperSet

EMOM x 16–20mins:

1st – Pronated Weighted Pull Up; 21X0 × 5 reps

2nd – Incline Dumbbell Bench Press; 31X0 × 5 reps

• First 4–5 Sube peso

• Last 5–6 Sets – Sube peso Escala de esfuerzo 9

C) Isolation Finisher

2–3 Sets for QUALITY:

Dumbbell Elbowing Row x 8–10/arm

Seated Dumbbell Press x 10–15reps

Single Arm DB Turkish Sit Up x 8–10/arm

WEEK ONE DAY FOUR

A) Pre-Fatigue

2 sets of Blood Flow and High Reps:

1. Lateral Band Walk x 30reps/side

2. Ring Assisted Cossack Squat x 15/side

B) Intensity SuperSet

Every 90sec x 8 Sets (12mins):

1st – Hand Supported Rear Foot Elevated Split Squat;

20X0 × 6–8/leg

2nd – Snatch Grip Romanian Deadlift; 20X0 × 6–8reps

C) Strength Balance – Squat Scaps & Core

Every 75sec x 9 Sets (12mins):

1st – Cyclist Front Squat; 20X0 × 10–12reps

2nd – Side Plank Rotations x 10–12/side

3rd – Ring Body Saw x 10–12reps