Coach Barnett Performance and Health
Full Body 5 days a Week Eccentric Phase 1 Emphasis. Using Eccentrics in the place of Hypertrophy and overall development for muscles and ligaments preparing the body for hire levels of strength.
Movements focus on the compound full body everyday but follow a Push Pull Unilateral Pattern for each day.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
1 x 1:00
B1
Lateral Lunge
3 x 10
B2
Band Walks
3 x 3 @ 15
B3
Donkey Kicks
3 x 10
C1
Back Squat
6 x 5 @ 10, 50, 50, 50, 50, 50 lb
C2
Band Pull-Apart
4 x 10
D1
Bench Press
5 x 5 @ 50 lb
D2
DB Lateral Lunge
4 x 10
E1
DB Lunges
4 x 10
E2
Alternating DB Hammer Curl
4 x 10
E3
DB Tricep Extension
4 x 10
F1
Static Stretch
1 x 5:00
F2
Foam Roll
1 x 5:00
F3
Fire Hydrant
3 x 5
A
Heroic Warm-up
1 x 1:00
B1
1-Leg RDL Isometric Hold
3 x 10
B2
Band Face Pull
3 x 10
B3
Calf Stretch
3 x 10
C1
RDL
6 x 5 @ 10, 50, 50, 50, 50, 50 lb
C2
Pull-Up
4 x 10
D1
Bent Over Row
5 x 5 @ 50 %
D2
DB Lunges
4 x 10
E1
DB Lunges
4 x 10
E2
Alternating DB Hammer Curl
4 x 10
E3
DB Tricep Extension
4 x 10
F1
Bird Dog
5 x 10
F2
Dead Bug
5 x 10
