Nexus Performance -
Welcome to my four week summer shred block! This workout includes total body workout days, circuits, and of course an arm day to get ready for summer! I will be running this program with my clients to get the best results before summer.
Features5 sessions per week
Must use App app to view and log training
Program Training
A
Heroic Warm-up
B
Push Press
3 x 6
C1
Back Squat
3 x 10
C2
Plank
3 x 0:30
D1
Incline DB Bench Press
3 x 10
D2
1-Arm DB Row
3 x 10
E1
DB Rear Foot Elevated Split Squat
3 x 6
E2
Half-Kneeling Anti-Rotation Hold
3 x 30
F1
Back Extension
3 x 12
F2
RDL
3 x 10
Conditioning
A
Circuit 1
3 Rounds for time 3x Assault bike (10sec on: 20sec off) 20 Yard single arm farmer carries (20 yd each) 10x Med ball slams 10x Toe Touches (on back like a v-up) 10x Front Plate Raises 10x BB or DB Bent Over Row 20x Push-Ups
A
Heroic Warm-up
B1
Bench Press
3 x 10
B2
Band Pull-Apart
3 x 10
C1
Pull-Up
4 x 8
C2
DB Lunge
3 x 6
D1
Seated Cable Row
3 x 10
D2
6 Inch Hold
3 x 30
E
Tricep Rope Pulldowns
4 x 10
F
Air Squat
3 x 20
G
Push-Up
1 x 100
Conditioning
A
C2
4 Rounds 1 Minute jump rope x15 KB Swings x20 Lunge Jumps (10 each leg) x30 Seconds Battle Ropes (any variation) x20 High Plank Drag x20 Close grip push-ups
A
Heroic Warm-up
For Completion
B
DB Snatch
3 x 4
C
Trap Bar Deadlift
4 x 5
D1
Chin-Up
3 x 10
D2
Tricep Pushdown
3 x 10
E1
EZ Bar Curl
3 x 10
E2
DB Front Raise
3 x 12
E3
DB Lateral Raise
3 x 12
F
DB Overhead Tricep Extension
3 x 10
G
Barbell Upright Row
3 x 10
H
Core Series for All Ages (Ab Circuit)
3 x 0:20
