Programs

Session 1

PREP

1. Band OH Responsive Pull Apart - 3 x 20 seconds
2. Med Ball Squat + Vertical Throw - 3 x 6

PUSH FOCUS

1. BB Incline Bench Press - 3 x 10
2. Kneeling Thoracic Wall Contour - 3 x 5 per side
3. Landmine Split Squat (Front Foot Elevated) - 3 x 10 per side
4. DB 1.5 Bench Press - 3 x 10
5. DB Goblet Squat (Heels Elevated) - 3 x 10
6. Chest Supported W to Y Press - 3 x 10
7. Kickstand Glute ISO - 3 x 3 Deep Breaths
8. Yoga Push Up - 3 x 10
9. Gym Angels - 3 x 10

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Session 2

PREP

1. S/L Wall Reach RDL + Alt Knee Drive - 3 x 3 per side
2. Shoulder Protocol - 3 x 10 per side

PULL FOCUS

1. Trap Bar Deadlift - 3 x 10
2. Shin Box Dab w/ Rotation - 3 x 4 per side
3. Anterior Lunge + Step - 3 x 10 per side
4. BB Chin Up w/ Pause - 3 x MAX REPS
5. DB RDL (Toes Elevated) - 3 x 10
6. TRX S/A Row w/ Rotation -3 x 10 per side
7. BB Hip Thrust ISO Hold - 3 x 35 seconds
8. KB Front Rack Walk - 3 x 20 yards
9. DB Reverse Fly - 3 x 15

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Session 3

PREP

1. Hip Flexor Curls - 3 x 8 per side
2. S/L Plyo Box Jump - 3 x 8 per side

TOTAL BODY (POWER DEVELOPMENT)

1. BB Back Squat - 3 x 10
2. Loaded Jump Squat - 3 x 6
3. S/A DB Push Press - 3 x 10 per side
4. DB Explosive Lunge Row - 3 x 8 per side
5. Lateral Lunge w/ Reach - 3 x 10 per side
6. TRX High Pull + Press - 3 x 10
7. Landmine Lateral Slides - 2 x 45 seconds
8. Spinal Roll + Scorpion - 2 x 45 seconds
9. Sit Through + Crab Reach - 2 x 45 seconds

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Session 4

PREP

1. Captain Morgan - 3 x 5 per side
2. Deadbug Pallof Press -3 x 6 per side

WEAK LINKS

1. DB Split Stance RDL (IR Focus) + Step Up - 3 x 8 per side
2. DB Chest Fly - 3 x 10
3. BB Hang Deadbug ISO - 3 x 15 seconds per side
4. Poliquin Squat - 3 x 10 per side
5. DB Hammer Shrug + Lateral Raise (Eccentric) - 3 x 10 per side
6. Floating Heel Calf Raise - 3 x 12 per side
7. Farmers Walk - 3 x 20 yards
8. DB Plank Rotations - 3 x 10 per side
9. DB Curls - 2 x 10
10. DB Kickbacks - 2 x 12