Houston Strength
Strength & Conditioning, General Fitness, Combat Sports, Multi-sport, Tactical, Power SportsUncover your strength!
This 12 week program will help you improve your strength, cardiovascular and muscular endurance as well as your physique.
Xcel12 is an upper lower split that has two heavier effort days and two days with a more athletic focus and dynamic efforts. The program contains 4 progressive phases with fresh exercises that can be scaled to your fitness level.
Whether you are a seasoned athlete or new to the gym and looking to improve not only your physique but how you move then this is the program for you!
4 sessions per week
Must use App app to view and log training
Program Training
A
Foam Roll
1 x 2:00
B
Couch Stretch (Hip Flexors)
1 x 0:30
C
Single Leg Glute Bridge With Leg Whip
1 x 10
D
Floor Wall Slides
1 x 10
E
Fire Hydrant With Leg Extension
1 x 10
F1
Cossack Squat
2 x 10
F2
Band Pull-Apart
2 x 15
G
Goblet Squat
4 x 8
H
Front Foot Elevated Split Squat
4 x 8
I
Hip Thrust
3 x 10
J1
Lateral Lunge
3 x 10
J2
Back Extension
3 x 10
K
DB Farmer's Walk
4 x 60
A
Foam Roll
1 x 2:00
B
Prayer Stretch
1 x 0:30
C
Half Kneeling Thoracic Rotation Combo
1 x 10
D
Wall Slides
1 x 10
E
Prone Swimmers
1 x 10
F1
Scap Push-Up
2 x 10
F2
Band Face Pull
2 x 15
G
DB Bench Press
4 x 8
H
DB Plank Row Off Bench
4 x 8
I
Curl to Press
3 x 10
J1
Tricep Pushdown
3 x 10
J2
Cable Lateral Raise
3 x 10
K
Battle Rope Alternating Waves
4 x 30
A
Foam Roll
1 x 2:00
B
Perfect Stretch
1 x 5
C
Drinking Bird
1 x 5
D
Band Dislocates
1 x 10
E
Hip Circle Shuffle
1 x 10
F1
TRX Curtsy Lunge
2 x 10
F2
Band Pull-Apart
2 x 15
G
Box Jump
4 x 5
H
SLDL to Row
4 x 8
I
Valslide Hamstring Curl
3 x 10
J1
Pistol Squat To Bench
3 x 10
J2
Bodyweight Hip Thrust
3 x 15
K
Bike Sprints
5 x 10 @ 45
A
Foam Roll
1 x 2:00
B
Prone Scorpion
1 x 5
C
Bird Dog
1 x 10
D
Floor Wall Slides
1 x 10
E
Prone YTW
1 x 5
F1
Plyo Pushup Off Bench
2 x 10
F2
Face Pull Aparts
2 x 15
G
Single Arm Floor Press
4 x 8
H
Inverted Row
4 x 8
I
Landmine Press
3 x 10
J1
Close Grip Push-Up
3 x 10
J2
Alternating DB Hammer Curl
3 x 10
K
Decline Sit Up
4 x 15
