Total Body Training 2.0
CZ Health and Performance LLC
Functional Fitness, Functional Training, Strength & ConditioningReady to take your fitness goals to the next level? Total Body Training 2.0 is a great program for you! Get ready to work hard with an intense 4-week training plan that includes 3 workout sessions a week. Each workout consists of power, strength, and volume work for an all-encompassing and challenging experience.
Disclaimer: CZ Health and Performance LLC disclaims all liability for any injuries or damages that may result from using this workout program. This disclaimer applies to all direct, indirect, incidental, special, consequential, punitive, and exemplary damages, including but not limited to personal injury, death, loss of livelihood, loss of enjoyment, pain and suffering, emotional distress, loss of profits, loss of future earnings, goodwill, use, and any other intangible losses. Before starting any physical activity suggested by CZ Health and Performance LLC, you should consult with your doctor or other healthcare provider.
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B1
Squat Jumps - Continuous
4 x 3
B2
Broad Jumps
4 x 3
C1
DB Bench Press (Flat Bench)
3 x 5
C2
Half Kneeling Windmill
3 x 4
D1
DB RDL
3 x 12
D2
Rear Foot Elevated Split Squat (RFESS)
3 x 8
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Side Lunge (Dynamic Warm-Up)
1 x 10
A3
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A4
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A7
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A8
Pull Across (Dynamic Warm-Up)
1 x 10
B1
Medicine Ball Slams
4 x 3
B2
Medicine Ball Rotate & Slam
4 x 3
C1
Barbell RDL
3 x 5
C2
90 / 90 Hip Mobility
3 x 8
D1
DB Goblet Squat
3 x 12
D2
Stationary Low Lunge
3 x 8
A1
Knee-to-Chest (Dynamic Warm-Up)
1 x 10
A2
Pull Across (Dynamic Warm-Up)
1 x 10
A3
Quad Stretch w/ Squat (Dynamic Warm-Up)
1 x 10
A4
Quad Stretch w/ Hinge (Dynamic Warm-Up)
1 x 10
A5
Hamstring Sweeps (Dynamic Warm-Up)
1 x 10
A6
Toe Touch W/ Twist (Dynamic Warm-Up)
1 x 10
A7
Reverse Lunge W/ Twist (Dynamic Warm-Up)
1 x 10
A8
Side Lunge (Dynamic Warm-Up)
1 x 10
B
Sprint Series
1 x 6
C1
Barbell Front Squat
3 x 5
C2
Rear Foot Elevated Split Squat (RFESS) Holds
3 x 0:30
D1
1-Arm Row W/ DB
3 x 12
D2
DB Incline Bench Press
3 x 8
Coach Chasey
Coach Chasey has worked with athletes from a variety of sports at the youth, high school, club, collegiate, and professional level. These sports include basketball, football, volleyball, soccer, swimming/diving, baseball, cross-country, water polo, and rugby. Also, he has worked in a clinical setting where he helped many active individuals return-to-sport and activities following various injuries.
