C-Roy Strength & Performance
This 9-week program has a focus around functional hypertrophy - building size by getting STRONG AF!
Strength Foundations is great for the beginner-intermediate lifter who is looking to improve their strength & size while also forging a strong foundation of strength to serve them long term.
It features 4 main lifts throughout the week with 2 conditioning/recovery and mobility days to keep the body in peak condition.
Get ready to pack on slabs of muscle and absolutely dominate the weights every time you step into the gym!
Features6 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Cross Bench Pull Over
2 x 10
B2
Med Ball Slam
2 x 10 @ 10 lb
C
Strict Press
3 x 6 @ 55, 65, 75 %
D
Front Squat
3 x 6 @ 55, 65, 75 %
E1
Pendlay Row
4 x 12
E2
DB Lateral Raise
4 x 12
F
Toes to Bar
3 x 10
A
Zone 2 Cyclical Work
1 x 30:00
Conditioning
B
Full Body Stretch
Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Box Jump
3 x 3
B2
Seated External Rotation
2 x 20
C
Hex Bar Deadlift
3 x 8 @ 50, 60, 70 %
D
Bench Press
3 x 8 @ 50, 60, 70 %
E
Neutral Grip Pull Up
1 x 30
F1
Farmers carry
6 x 0:30
F2
DB Skull Crushers
3 x 12
A
Zone 2 Cyclical Work
1 x 30:00
Conditioning
B
Full Body Stretch
Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B
Box Jump
3 x 3
C
Front Squat
8, 6, 4 @ 60, 70, 80 %
D
Strict Press
8, 6, 4 @ 60, 70, 80 lb
E1
Dip
1 x 30
E2
Band Pull-Apart
1 x 100
F
Front Plank on Elbows
10 x 0:30
Conditioning
A
Full Body Warm-Up 1
Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)
B1
Barbell Reverse Lunge
3 x 10 @ 65 %
B2
Chin-Up
3 x 5
C1
1-Arm DB Row
3 x 24
C2
Push Ups
3 x MAX
D1
GHD Hip Extension
3 x 10
D2
Side Plank on Elbows
3 x 1:00
