Excelsior

Functional Fitness, Bodybuilding, Football
Coach
destiny giuliani

5- Week intermediate  Hypertrophy program with Flow Mobility to increase your technique 

Features
5 sessions per week
Must use App app to view and log training
Program Training
sample week banner image
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Sample Week
Week 1 of 5-week program
Sunday
Week 1 Day 1

Prep

A

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

B1

Back Squat

3 x 8

B2

Incline Bench Press

3 x 12

C

Romanian Deadlift

3 x 12

D1

Box Jump

3 x 12

D2

2:1 LYING LEG CURL

4 x 8

E

Z-Press

4 x 8

Monday
Week 1 Day 2

Prep

A

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

Circuit

B

AMRAP 10' 18 Kick trouh push up 12 Knee jump to broad jump 6 Shoulder tap - push up 3 Leg up to knee tuck jump

Conditioning

C

ABS NICE FOR TIME

Brick by Brick we build! You can do core anywhere and anytime! Grab a bench or high object and let’s get those ab burner baby! Give this session a go, 3 rounds: 1. Leg drop heel tap x 12 total 2. Pike rainbow lifts x 12 total 3. Oblique tucks x 8 each side

Tuesday
Week 1 Day 3

Prep

A

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

B

FRONT KICK TROUGH - FLOW

1 x 10:00

C1

Twisting Mountain Climber to Kneeling Hamstring Bow

3 x 15

C2

KNEELING SPINAL WAVE

3 x 15

C3

SHINBOX+ FLOW

1 x 1:00

Wednesday
Week 1 Day 4

A

Bench Press

3 x 8

B1

Straight Arm Pulldown

3 x 12

B2

Chin-Up

3 x MAX

C1

Deadlift

3 x 8

C2

American KB Swing

3 x 8

D

GORILLA ROW

3 x 12

E

ROWER

1 x 250

Thursday
Week 1 Day 5

Prep

A

THORACIC WARM UP

WARM - UP 2 ROUND 10 EACH Lied thoracic Open Book Half knelling rotation Quadruped cat cow Seated cat cow Dolphin pose Seated cat cow Dolphin pose Wall slide

Conditioning

B

LEG NICE AMRAP

AMRAP 20' 16 ⚡️Hip thrust single arm KB press 12 ⚡️Hip thrust dual dumbbells press 08 ⚡️Kettlebell swing goblet squat 04 ⚡️Barbell clean forward lunge

Circuit

C

5rounds: + 2:30 on 1:00 rest 10 Hang power cleans 5 Thrusters 5 Shoulder to overhead 10 Back squats . Max effort burpee box jump overs in remaining 2:30 db same weight for thrusters and shoulder overhead bb same for back squat and hang power clean

5x5 Body Composition