Mission: Explore

Coach
Vernon Griffith
One of the biggest misconceptions we have with strength and conditioning is the concept of a barbell and how it is used.  A barbell is merely a tool and tools can be used for many things outside of the traditional bench, squat and deadlifts.  Explore with this four week program using a barbell in some similar and some not so similar techniques.  As you explore remember that none of this is outside the box, its just expanding your box with existing tools. 
Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
One barbellA pair or more of plates based on your strength and abilities.
sample week banner image
phoneMockup
Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

A1

Misconceptions of a Barbell

A2

Optimize Warm-ups

A3

Progression, Regression and Instructional

A4

Getting into Angles

A5

Dumbbell with a Spot

B1

Hamstring to Ankle Rock

2 x 7

B2

Groin Drift

2 x 7

B3

Landmine Row with Rotation

2 x 10

C1

Landmine Zercher RDL

3 x 8

C2

Plate Kang Squat

3 x 5

D

Barbell Sumo Deadlift

4 x 5

E1

Pole Squeeze with RDL

3 x 5

E2

Bicep Curl Walk

3 x 10 @ 5

Monday
Week 1 Day 2

A1

Landmine Low Hold Squat

3 x 10

A2

Landmine Bilateral RDL

3 x 8

A3

Landmine Front Squat

3 x 10

B1

Landmine Lateral Squat

4 x 8

B2

Landmine Kneeling Press

4 x 10

C1

Landmine Squat Press

4 x 10

C2

Bar Push-up

4 x MAX

C3

Barbell Ab Roll Out

4 x 8

Tuesday
Week 1 Day 3

A

Rest Day

Wednesday
Week 1 Day 4

A1

Hamstring to Ankle Rock

3 x 8

A2

Crawl to Crab with Hip Extension

3 x 6

B1

Landmine Adductor Rock with Press

3 x 8

B2

Landmine Sway

3 x 8

C

Barbell RDL

4 x 8

D1

Landmine RDL Row with Pulse

3 x 8

D2

Hamstring Bridge

3 x 8

D3

Bar Split Squat Rotate

3 x 6

Thursday
Week 1 Day 5

A1

Single Leg Hinge with T Spine Rotation

2 x 8

A2

Landmine Side to Curtsy

2 x 6

B1

Landmine Kneel to Stand

3 x 6

B2

Landmine Squat

3 x 10

C1

Landmine Standing Press

3 x 10

C2

Barbell FFE Zercher ISO Hold

3 x 5

D1

Push-up to Pike

3 x 10

D2

Plate Full Body

3 x 8

Exploring Barbell Training