White Lotus

Strength & Conditioning
Coach
Milton Holdiem

Features
3 sessions per week
Must use App app to view and log training
Program Training

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Sample Week
Week 1 of 8-week program
Sunday
Practice 1

Prep

A

Building Blocks 1 (BB1)

At a slow & controlled pace: 8-10 Lunge & Reach (alternating) 8 Prone Swimmers 8-10 Air Squats 6/side Quadruped Hip CARS Coach Notes: For Hip CARS, both directions = 1 rep For Squat Thoracic Extensions, go as low as you feel comfortable

B1

Romanian Deadlifts (DB)

3 x 12

B2

Strict Press (DB)

3 x 12

C1

Split Squat (DB)

2 x 12

C2

Bench Press (DB)

2 x 12

C3

Forearm Plank Crawler

2 x 12

Tuesday
Practice 2

Prep

A

Building Blocks 1 (BB1)

At a slow & controlled pace: 8-10 Lunge & Reach (alternating) 8 Prone Swimmers 8-10 Air Squats 6/side Quadruped Hip CARS Coach Notes: For Hip CARS, both directions = 1 rep For Squat Thoracic Extensions, go as low as you feel comfortable

B1

Goblet Squat (DB)

3 x 12

B2

Bent Over Row (DB)

3 x 12

C1

Split Stance Posted RDL (DB)

2 x 12

C2

Hammer Curl (DB)

2 x 12

C3

Deadbugs

2 x 14

Thursday
Practice 3

Prep

A

Building Blocks 1 (BB1)

At a slow & controlled pace: 8-10 Lunge & Reach (alternating) 8 Prone Swimmers 8-10 Air Squats 6/side Quadruped Hip CARS Coach Notes: For Hip CARS, both directions = 1 rep For Squat Thoracic Extensions, go as low as you feel comfortable

B1

Reverse Lunge (DB)

3 x 12

B2

Bench Supported Row (DB)

3 x 12

C1

Incline Pushup

C2

Glute Bridge (DB)

2 x 12

C3

Tuck-Up

2 x 12

Building Blocks