Lower Warm Up 1

Phase 1: Core Body Temperature Pick any cardio machine and use until heart rate is around 115BPM. Skipping can also be great, or jogging. Phase 2: Stretching & Activation Complete 1 - 2 Rounds 1. Alternating Pigeon x 8 each side (ES) 2. Alternating Lizard x 8 ES 3. Front Leg Swings x 12 ES 4. Side Leg Swings x 12 ES 5. Half Squat Jump x 8 (don't just high, just get feet off the floor + soft landing into next rep)

Hang Power Clean

2, 2, 1, 1, 1

Box Squat

10, 10, 8, 8, 6, 6 @ 65, 65, 70, 70, 75, 75 %

Hip Abduction Machine

3 x 12

Erg Progression

6 x 60

Upper Warm Up 1

Phase 1: Core Body Temperature Pick any cardio machine and use until heart rate is around 115BPM. Ski Erg or Rower can be a great addition to upper body days. Phase 2: Stretching & Activation Complete 1 - 2 Rounds 1. Dead Hang x 30s 2. Side Lying Thoracic Rotation x 10 ES 3. Banded Pull Apart x 12 4. Banded Strict Press x 8 5. Banded Bentover Row x 8

Bench Press

10, 10, 8, 8, 6, 6 @ 60, 60, 65, 65, 70, 70 %

Deadlift

5 x 4 @ 65 %

Seated Hamstring Curl Machine

4 x 12

DB Renegade Row

2 x 30

Handstand Hold

2 x 0:30

Cable Glute Kickback

2 x 12

Stool Touchdown

2 x 6

Back Squat

10, 10, 8, 8, 6, 6 @ 60, 60, 65, 65, 70, 70 %

Machine Seated Calf Raises

2 x 15

Assisted Chin Up Machine

3 x 6

Seated Cable Row

3 x 12

Back Extension

2 x MAX

Fullbody Stretching 1

Hold all poses for 15 or so seconds (based on feel) unless specified. If a particular position feels great, spend a little more time in it. 1 - 3 Rounds 1. Childs Pose 2. Frog Stretch 3. Pigeon Stretch 4. Downdog 5. Forward Fold 6. Bodyweight Squat Hold (halfway)

Pause Bench Press

10, 10, 8, 8, 6 @ 60, 60, 65, 65, 70 %

Alternating Top Down DB Press

3 x 6

Cable Tricep Extension

2 x 15

Single Leg Machine Hip Thrust

3 x 12

Single Leg KB RDL

3 x 6

Hanging Knee Hold

3 x 35