Power Bodybuilding
Annex Training Center
Are you looking for a FULL program to build a body you're truly proud of?!
The Power Bodybuilding program was designed to get athletes back to their prime.
Strength training combined with mobility and power output is all your body needs to look good, feel good, and perform better!
All this in 45mins-1hour long worth of hard work!
A1
Elevated Hip Internal Rotation
1 x 1:00
A2
Elevated Hip External Rotation
1 x 0:10
A3
Thoracic Extension Stretch
1 x 1:00
A4
Thoracic Extension Rotations
1 x 1:00
B1
Banded Bear Hug March
2 x 0:30
B2
Vertical Jump and Land
2 x 0:15
B3
Banded Monster Walk
2 x 10
B4
Air Squat
2 x 12
C1
Back Squat
5 x 8
C2
Glute-Ham Raise
5 x 8
D1
Zombie Squat
4 x 5
D2
Prone Machine Hamstring Curl
4 x 6
E1
Split Squat
3 x 8
E2
1-Legged Hamstring Sliders
3 x 8
Conditioning
F
"Sarahsquats"
***Buy In of 10 Turkish GU*** Then... For Time (5RDS) 20 Alt DB Snatch 20 DB Hang Squat Cleans 20 DB Push Press 20 Goblet Squats 20 RKB
A1
Chin to Chest
1 x 1:00
A2
Chin to clavicle
1 x 1:00
A3
Thoracic Extension Rotations
1 x 1:00
A4
Serratus Wall Slides
2 x 0:30
A5
Scap Push-Up
2 x 10
B1
Jump Rope
2 x 0:45
B2
Overhead MB Throw
2 x 10
B3
Landmine Bar Twist
2 x 15
B4
Banded Press
2 x 10
C1
Shoulder Press
5 x 8
C2
Pull-Up
5 x MAX
D1
Seated DB Press
4 x 5
D2
Seated Row
4 x 8
E1
DB Lateral Raise
3 x 10
E2
Bent Over Rear Delt Fly
3 x 10
F1
DB Front Raise
3 x 10
F2
Straight Arm Pulldown
3 x 10
Conditioning
G
"Mish-Mosh"
Breakdown: 60s intense work (not ME) then 60s Recovery/Transition Burpees Assault Bike Rowing Machine Battle Ropes Squat Jumps Mntn Climbers Speed Skaters Sit Ups
A1
Elevated Hip Internal Rotation
1 x 0:30
A2
Elevated Hip External Rotation
1 x 0:30
A3
Thoracic Extension PAILs RAILs
1 x 0:30
A4
Chin to Chest
1 x 1:00
A5
Scap Push-Up
1 x 0:30
B1
Belly Sprint
3 x 30
B2
Heiden To One Leg Vertical Jump
3 x 15
B3
Banded Monster Walk
3 x 15
B4
Romanian Deadlift
C
High Hang Clean
5 x 6
D1
Back Squat
3 x 6:10
D2
Goblet Squat
3 x 10
E1
Deadlift
3 x 0:06
E2
DB Romanian Deadlifts
3 x 10
F1
Leg Extension
F2
Barbell Hack Squat
3 x 20
F3
Back Extension
3 x 10
Conditioning
G
"Under One's Belt"
"Under One's Belt" 3RDS 400m Run/500m SkiErg 40 Wall Balls 40 Banded Clams (20 each side) 40 Russian KB Swings 40 Banded Hamstring Curls off Rig 40s Plank Hold
A1
Elevated Hip Internal Rotation
1 x 0:30
A2
Elevated Hip External Rotation
1 x 0:30
A3
Thoracic Extension PAILs RAILs
1 x 0:30
A4
Chin to Chest
1 x 1:00
A5
Scap Push-Up
1 x 0:30
B1
Banded Bear Hug March
2 x 0:30
B2
Vertical Jump and Land
2 x 0:15
B3
Banded Monster Walk
2 x 10
B4
Air Squat
2 x 12
C
High Hang Clean
4 x 6
D
Box Jump
4 x 6
E1
Hang Power Clean
5 x 5
E2
Depth Plyo Push-Up
5 x 5
F1
Russian KB Swing
4 x 10
F2
Med Ball Sit-Up
4 x 10
G1
Barbell Bicep Curl
3 x 10
G2
DB Tricep Extension
3 x 15
G3
Hammer Curl
3 x 15
A1
Chin to clavicle
1 x 1:00
A2
Chin to Chest
1 x 1:00
A3
Thoracic Extension Rotations
1 x 1:00
A4
Serratus Wall Slides
2 x 0:30
A5
Scap Push-Up
2 x 10
B1
Bear Crawl
2 x 30
B2
Landmine Bar Twist
2 x 10
B3
Sleeper Pose
1 x 0:30
B4
MB Push-Up & Chest Pass
3 x 1
C1
Bench Press
3 x 0:06
C2
DB Bench Press
3 x 10
D1
Pendlay Row
5 x 8
D2
Supinated Wall Slides
5 x 8
D3
Banded Row
E1
Chin-Up
3 x 0:06
E2
Lat Pulldown
3 x 10
F1
Band Face Pull
3 x 10
F2
DB Fly
3 x 10
F3
Bent Over Rear Delt Fly
3 x 10
