Male Physique Prep
Phase #1 (Metabolic Hypertrophy)
FeaturesPillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Rotator Cuff, Pec Minor Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Prone Snow Devils
2 x 15
B2
Half-Kneeling KBBU Single Arm OH Press
2 x 8
C
DB Arnold Press
3 x 12
D1
Half-Kneeling Landmine Single Arm OH Press
3 x 10
D2
Landmine Bent Over Rear Delt Row
3 x 10
E1
Hanging Knee Raise
2 x 8
E2
Mini Band Hollow Body Hold
2 x 30
F1
Seated DB Front Raise
2 x 12
F2
Seated DB Lateral Raises
2 x 12
F3
Prone Incline DB Reverse Fly
2 x 12
G1
Machine Rear Delt Fly
3 x 10
G2
Seated Superband Lateral Raise
3 x 15
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: Back, Glute/Hip, Quads, Groin Trigger Point: Quads, Hip Flexor, Piriformis Mobility: Kneeling & RFE Fascial Front Line + T-Spine Reaches Activation 1: Quadruped Hip CAR's (2x5/5) Activation 2: Mini Band Single Leg Hip Abductions (2x10)
B1
KBBU Single Arm Front Squat
2 x 6
B2
Band Assisted Reverse Nordic Curl
2 x 6
C1
Front Rack Box Squat
3 x 12
C2
Band Assisted Eccentric Pull-Up
3 x 12
D1
Barbell Lunge
3 x 10
D2
Isometric Pull-Up Hold
3 x 20
E1
Dead Bug
2 x 10
E2
Adductor Side Plank (ground)
2 x 20
F1
Landmine Curtsy Lunge
2 x 10
F2
Leg Extension
2 x 12
F3
KB Goblet Squat (Heels Elevated)
2 x 12
G1
Lat Pulldown
3 x 12
G2
Hand-Assisted Sissy Squat
3 x 10
Energy Systems Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) Backward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps
Recovery
I
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: FRC Prone Swimmer CAR's (2x4) Activation 1: KBBU Screwdrivers (2x10) Activation 2: Superband Pass-Throughs (2x10)
B1
Hanging: Hollow Body Hold
2 x 30
B2
KB Arm Bar
2 x 45
C1
Chin-Up
3 x 12
C2
Dip
3 x 12
D1
EZ Bar Curl
3 x 12
D2
Skull Crushers
3 x 12
E1
Bodyweight Tricep Extension
2 x 10
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Seated DB Bicep Curls
2 x 12
F2
Machine Preacher Curls
2 x 12
F3
Cable Bicep Curl
2 x 15
G1
DB Bicep Curl (Multi-Hold Pump Set)
2 x 30
G2
Plank
2 x 3:00
H
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Energy System Development
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Glute/Hip, Groin Trigger Point: Piriformis, Rotator Cuff, Hamstring Mobility: Cal Poly Hip Flow Activation 1: Glute Bridge + Mini Band Abduction 2x20 Activation 2: Thoracic Bridge + Crab Reach 2x5
B1
Single Leg Isometric Hamstring Bridge
2 x 20
B2
FRC: 90/90 Heel Drags
2 x 8
C1
RDL
3 x 12
C2
Bent Over Row
3 x 12
D1
Barbell Reverse Lunge
3 x 10
D2
Inverted Row
3 x 10
E1
DB Renegade Row
2 x 10
E2
Ab Wheel
2 x 10
F1
TRX Hamstring Curl
2 x 8
F2
SLDL (Ipsilateral Load) + Hand-Supported
2 x 12
F3
Seated Machine Hamstring Curl
2 x 12
G1
Seated Cable Row
3 x 12
G2
Swiss Ball Hamstring Curl
3 x 15
Energy System Development
H
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) Forward Sled Drags (hip harness) x20 yds wk 1: 6 reps wk 2: 8 reps wk 3: 12 reps wk 4: 8 reps
Recovery
I
Lower Body Flexibility Flow (5 Minutes) - Squat Based
x30-45 seconds each stretch: 1. Deep Primal Squat 2. Kneeling Calf Stretch 3. Kneeling Shin Stretch 4. Frog Stretch Rocking 5. Alternating Hip Flexor Stretches 6. Lying Scorpion Stretches 7. 1st Baseman Stretch (L/R) 8. Side Splits 9. Rear Foot Elevated Quad Hip Flexor Stretch 10. Kneeling Back Fold
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Lats, Pecs Trigger Point: Scaps, Pec Minor, Rotator Cuff Mobility: Hanging Scap Depressions 2x1 min Activation 1: Mini Band Shoulder External Rotation 2x15 Activation 2: Mini Band Shoulder Front Raise 2x15
B1
Prone Snow Devils
2 x 15
B2
KBBU Single Arm Floor Press
2 x 8
C1
DB Bench Press
3 x 12
C2
Seated DB Shrugs
3 x 10
D1
Machine Incline Chest Press
3 x 10
D2
Standing Plate OH Raise
3 x 10
E1
Hanging Knee Raise
2 x 8
E2
Mini Band Hollow Body Hold
2 x 30
F1
Incline DB Fly
2 x 12
F2
Incline DB Bench Press
2 x 12
F3
Incline DB Pullover
2 x 12
G1
High Cable Crossover
3 x 12
G2
Rope Face Pull
3 x 12
Energy Systems Development
H
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > KB Clean & Jerk x3 ea. Recover A: 25s (1:2.5) > KB Halo's Recover B: 25s (1:2.5) > Tall Plank Shoulder Raises wk 1: 4 rounds wk 2: 6 rounds wk 3: 8 rounds wk 4: 4 rounds
I
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00
Pillar / Movement Prep
A
Session Warmup
Foam Roll: T-Spine, Calves Trigger Point: Calves, Soleous Mobility: Stickmobility T-Spine Rotation (2x5) Activation 1: FRC Shoulder Swimmer CAR's (2x5) Activation 2: FRC Shoulder External Rotation PAILS/RAILS (2x 5/5)
B1
PVC Balance Series
2 x 1:00
B2
Side Lying Banded Thoracic Rotation
2 x 8
C1
Donkey Calf Raise
4 x 12
C2
Half-Kneeling Banded Face Pull to Y-Press
4 x 15
D1
Floating Heel Split Squat Calf Raise
3 x 10
D2
Eccentric Wrist Supination
3 x 10
E1
Low Pogo + High Pogo
3 x 20
E2
Stomach Vacuum Practice
2 x 3:00 @ 10
F1
Banded High Bicep Curls
3 x 30
F2
Banded Overhead Tricep Extensions
3 x 30
G1
CHAOS BB Bench Press
3 x 30
G2
TRX Row
3 x 30
H1
CHAOS BB OH Press
3 x 30
H2
Crossover Symmetry - OH Press
3 x 30
Energy Systems Development
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Sled Sprints Recover A: 2 minute (1:2.5) > Walking Recover B: 1 minute (1:2.5) > Total Rest wk 1: 4 reps wk 2: 6 reps wk 3: 8 reps wk 4: 4 reps
J
Superband Shoulder Mobility (Kelly Starrett)
1 x 5:00