This program is based on core training, that is all those exercises that allow us to have a more correct posture, going to work not only on the abdominals but also on all those stabilizer muscles such as the hamstrings or the extensor muscles
It’s a five-week program for five consecutive days.
Make sure you always raise your weight bar every week even just for one set!
A1
Box Jump
4 x 8
A2
High Plank Drag
4 x 12
B1
Romanian Deadlift (RDL)
4 x 5
B2
Superman Flutters
2 x 30
C1
Bench Press
3 x 10
C2
Double Deadbug
2 x 25
D
Step Up (Goblet)
3 x 30
E1
Pull-Up
30, 30, MAX
E2
Nordic Hamstring
3 x 30
A1
Burpee
3 x MAX @ 60
A2
Squat Jumps
3 x 10
A3
Tuck Jumps
3 x 10
A4
Split Squat Jumps
3 x 10
B
Assault Bike
1 x 300
A1
DB Front Squat
4 x 8
A2
High Plank Arm Abduction
4 x 30
B1
DB Military Press
4 x 5
B2
Superman
2 x 12
C1
Split Squat Jumps
10, 10, MAX
C2
Reach Thru
2 x 25
D
Reverse Lunges
3 x 30
E1
Db bridge Pullover
3 x 30
E2
Hip Thrust - Bodyweight
3 x 30
Conditioning
A
arm Circuit
AMRAP 30' ( 12 each Exercise ) 1a - HAMMER CURL TO MILITARY PRESS 2a - WAITERS CURLS 2b - TRICEPS EXTENSIOSN 3a - BANDED STANDING TRICEPS EXTENSION 3b - DB PEC FLY AMRAP WIDE PUSH UP + DIAMOND PUSH UP ( until death )
B
15' MOBILITY WORKOUT
A1
Floor Press
3 x 6
A2
Hollow Rock
3 x 30
B1
Broad Jump
4 x 5
B2
Superman Jacks
4 x 12
C1
Pistol Squat
3 x 10
C2
Roll Ups
3 x 25
D1
Crossover Step Up
3 x 30
D2
DB Side Bend
3 x 12
D3
Bent Over Row
3 x 30
E
Aquamans
3 x 30