This 6 week high intensity program is a barn burner. With metabolic conditioning finishers sprinkled between Arm Farms, this is the ultimate guide to get you Shredded.
FeaturesA1
McGill Curl Up
3 x 4 @ 0:05
A2
Side Plank
3 x 3 @ 0:08
A3
Quadruped Hip CAR
3 x 4
B1
Banded Good Morning
3 x 15
B2
Lateral Band Walk
3 x 10
C
Box Squat
10, 5, 5, 5, 5, 5 @ 45, _ , _ , _ , _ , _ lb
D1
DB Split Squat
3 x 15
D2
Barbell RDL
3 x 8
E1
Medicine Ball Slam
3 x 10
E2
Step-Ups
3 x 8
E3
Lateral Plyo Skiers
3 x 20
A1
Dead Bug - Single Leg Kick Out
3 x 4
A2
Yoga Push Up
3 x 8
A3
Hands Only Inchworm
3 x 4
B1
Depth Push Up to Explosive Rebound Up
3 x 3
B2
Band Pull-Apart
3 x 15
C
Floor Press
10, 5, 5, 5, 5, 5
D1
Half-Kneeling Single Arm Landmine Press
4 x 8
D2
Banded Straight Arm Pull Down
4 x 12
E1
Skull Crushers
4 x 10
E2
Alternating DB Hammer Curl
4 x 10
Burn Some Calories
A
Go for 25 minutes on any implement (bike, rower, versaclimber, jump rope, etc.) of your choice. No implement? Your own 2 feet will do.
B1
DB Farmer's Carry
1 x 50
B2
Russian KB Swing
1 x 20
B3
Russian Twist
1 x 20
C1
Couch Stretch (Hip Flexors)
1 x 0:30
C2
Side-Lying T-Spine Windmill Rotation
1 x 6
C3
Banded Hamstring Stretch
1 x 0:25
A1
Bird Dog Single Leg Kick Out
3 x 3 @ 0:08
A2
Single Leg Glute Bridge
3 x 10
A3
Spiderman Complex to Vertical Rotation
3 x 5
B1
90/90 Hip Switch
3 x 4
B2
Barbell Hip Thrust
12, 10, 8, 6, 15
B3
Athletic Snap Down
3 x 5
C1
Heels Elevated Goblet Squat
4 x 12
C2
Eccentric Chin Up
3 x 1 @ 0:20
D1
Russian Twist
4 x 0:30 @ MAX
D2
Incline DB Row
4 x 0:30 @ MAX
D3
Rest
4 x 0:30
A
Pre Warm Up
1 x 5:00
B1
Reverse Crunch
3 x 6 @ 0:04
B2
Push-Up Plus
3 x 10
B3
DB RDL to Shrug
3 x 10
C
Hang Clean Pull
5 x 4
D1
Half-Kneeling DB Shoulder Press
4 x 8
D2
DB Walking Lunge
4 x 15
E1
DB Front Raise
3 x 10
E2
DB Lateral Raise
3 x 10
E3
Bent Over Rear Delt Fly
3 x 10
Minor League Strength and Conditioning Coach for San Francisco Giants