4 Day Full Body Strength
Evolution Health Coaching
The first time we've released our 4 day Strength Program to the general public! NO BS, just a really solid, safe and smart strength program to get you going!
Prep
A
Evolution Warm Up - V12 (Lower)
10 Reps of each Worlds Greatest Stretch - Left Worlds Greatest Stretch - Right Cobra into Child's Pose 90/90 Transfer Lower Pigeon Stretch (30s each leg) Goblet Squat Hamstring Leg Kicks - Left Hamstring Leg Kicks - Right
B1
Box Squat
8, 8, 8, 8, 8, MAX
B2
Plate Butterfly Sit-up
4 x 8
C1
Barbell Split Squat
4 x 12
C2
DB Romanian Deadlift
4 x 12
D1
Lying Leg Curl
3 x 12
D2
DB SL Calf Raise
3 x 16
Prep
A
Evolution Warm Up - V12 (Upper)
10 Reps of each Worlds Greatest Stretch - Left Worlds Greatest Stretch - Right Cobra into Child's Pose 90/90 Transfer Upper Banded Dislocates Banded High-Pull Banded Face-Pull Banded Overhead Press
B1
Bench Press
8, 8, 8, 8, 8, MAX
B2
One-Arm Seated Cable Row
4 x 16
C1
Half Kneeling DB SA Shoulder Press
4 x 16
C2
Lat Pulldown
4 x 12
D1
CBL V-Bar Push Down
3 x 12
D2
Half-Kneeling Cable Face Pull
3 x 12
Prep
A
Evolution Warm Up - V12 (Lower)
10 Reps of each Worlds Greatest Stretch - Left Worlds Greatest Stretch - Right Cobra into Child's Pose 90/90 Transfer Lower Pigeon Stretch (30s each leg) Goblet Squat Hamstring Leg Kicks - Left Hamstring Leg Kicks - Right
B1
Trap Bar Deadlift
6, 6, 6, 6, 6, MAX
B2
Behind the Head Dumbbell Crunch
4 x 10
C1
Romanian Deadlift
4 x 5
C2
Leg Extension
4 x 15
D1
DB SL Calf Raise
3 x 16
D2
Chest Supported DB Y Raise
3 x 12
Prep
A
Evolution Warm Up - V12 (Upper)
10 Reps of each Worlds Greatest Stretch - Left Worlds Greatest Stretch - Right Cobra into Child's Pose 90/90 Transfer Upper Banded Dislocates Banded High-Pull Banded Face-Pull Banded Overhead Press
B1
Bent Over Row
4 x 6
B2
30 Degree Incline DB Bench Press
4 x 12
C1
Seated Row
4 x 8
C2
DB Lateral Raise
4 x 12
D1
Hammer Curl
4 x 8
D2
Duel Rope Tricep Pushdown
4 x 12
D3
Cable Rear Delt Fly
4 x 12
