Features
3 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Bench Press
10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %
C
Bent Over Row
3 x 10 @ 7
D
Front Squat
5 x 8 @ 8
E
Romanian Deadlift
3 x 8 @ 7
Prep
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Deadlift
10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %
C
Incline DB Bench Press
3 x 12 @ 7
D
Lat Pulldown
5 x 10 @ 8
E
Shoulder Press
3 x 8 @ 9
Prep
A
Warm-Up
2 Rounds: 20-30 Second Dead Hang 20-30 Second Hamstring Stretch Each Leg 20-30 Second Butterfly Stretch 20-30 Second Deep Squat Stretch No rest between rounds Shoulder Pre-Hab: Y-T-W, 5- Rounds: 3- Ys 3- Ts 3- Ws
B
Back Squat
10, 8, 5, 5, 5 @ 50, 60, 70, 70, 70 %
C
Romanian Deadlift
3 x 8 @ 7
D
Shoulder Press
5 x 8 @ 8
E
Seated Cable Row
3 x 12 @ 7