Maximum Metabolic Mayhem
empower3D health and fitness
Strength & ConditioningThis fat-loss-oriented program consists of 3, three-week phases, is meant for those who consider themselves intermediate or advanced.
Phase 1 is the accumulation phase, in which you will get a feel for things. Week 1 will probably "feel easy", but things will start to catch up by week 3.
Phase 2 is primarily focused on strength, but don't let that fool you. The density-based Energy Systems Development (ESD) occurs twice per week, and it's a force to be reckoned with.
Phase 3 is where you will find yourself wanting to possibly tap out by the end of week 1. No one would blame you for this, as this program is not easy. This phase, which features pyramids, drop sets, and tempo manipulation, is a great send-off to this beast of a program.
A
Trigger Point Stripping - TFL
1 x 15
B
Shin Box Sit - Supported
1 x 15
C
Half Kneeling Dorsiflexion
1 x 4
D
Half Kneeling Hip Flexor w/ PPT Emphasis
1 x 4
E
Cross Legged Lateral Hamstring - Standing
1 x 15
F1
Back Squat - BB
4 x 10
F2
SL RDL - Contralateral
3 x 12
F3
Deadbug - Miniband on Feet
3 x 4
G1
Lateral Squat - Alternating - Goblet Hold
3 x 10
G2
GHD - Hamstring Curl - Band Assisted
3 x 10
G3
Suitcase Carry - KB
@ 15
H
Assault Bike
8 x 20
A
Trigger Point Stripping - Rotator Cuff
1 x 15
B
Trigger Point Pec - Block and Ball
1 x 15
C
Sidelying 90/90 w/ Arm Sweep
1 x 4
D
Scapular Circles - Quadruped
1 x 4
E
Single Arm Thoracic Extension - Doorway/Rack
1 x 15
F1
Bench Press - DB - 1.5 Rep Method
4 x 10
F2
Inverted Row - TRX
3 x 12
F3
Plank w/ SA Lift
3 x 4
G1
Half Kneeling Landmine Press - SA
3 x 10
G2
Pull Up - Assisted - 3 Point ISO Holds
3 x 1 @ 10
G3
Tricep Pushdown - Bar
3 x 8
A
Trigger Point Stripping - TFL
1 x 15
B
Supine Figure 4
1 x 15
C
Bent Knee Hamstring
1 x 4
D
Half Kneeling Hip Flexor w/ PPT Emphasis
1 x 4
E
Elbow to Instep w/ Rotation
1 x 3
F1
RDL - DB
4 x 10
F2
Split Squat - FFE - DB
3 x 12
F3
Half TGU - DB/KB
3 x 2
G1
Drop Lunge - Contralateral
3 x 10
G2
Hamstring Curl - Machine - Seated
3 x 10
G3
Farmer Carry - KB
@ 20
A
Trigger Point Stripping - Rotator Cuff
1 x 15
B
Trigger Point Pec - Block and Ball
1 x 15
C
Sidelying 90/90 w/ Arm Sweep
1 x 4
D
Scapular Circles - Quadruped
1 x 4
E
Single Arm Thoracic Extension - Doorway/Rack
1 x 15
F1
Lat Pulldown - Seated - NG - 1.5 Rep Method
4 x 10
F2
Incline Bench Press - SA - DB
3 x 12
F3
Half Kneeling Stability Lift - Cable - Rope
3 x 4
G1
Chest Supported Row - DB - Alternating
3 x 10
G2
Hands Elevated Push Up w/ Shoulder Tap
3 x 10
G3
Bicep Curl - DB
3 x 8
H
SkiErg Machine
8 x 8
Sean Manning
With a proven track record in corrective exercise, nutrition, and strength+conditioning, Sean's approach is wholistic and calculated.
