🪩Body Like a Wrecking Ball👅
Christy Senay
What is a “wrecking ball body”? 🪩
A body that’s powerful, fast, explosive, conditioned, and BUILT—the kind of physique that doesn’t just walk into a room… it swings in and makes an impact. This 8-week Miley-themed hypertrophy era uses variations of the Big 3 to help you grow muscle with intention and unlock athletic power.
👅Yes, you’ll see a lot of Miley references but don’t let the playful names fool you. Every movement in this program has a purpose, and every session is designed to hit hard.
Your first movement of the day, the “Bangerz Set,” is always a variation of the Big 3 with an explosive power focus to keep your body sharp and athletic.
After that, you’ll move into muscle-building work using smart progressive overload and well-controlled, high-quality reps.
And then comes the grand finale: the “Wrecking Ball Set,” which is an isolated burner you can take to true failure.
Each day also includes optional quick conditioning sessions to keep you powerful, athletic, and ready for anything.
By the end of the 8 weeks, you’ll fall in love with training again—and you’ll be proud of the strong, unstoppable machine you built.
Prep
A
🦚Can't be Tamed Legs Warm-Up
Party ain't nothing but a party when you party everyday, ain't nothing but a party Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-squat ❤️‍🔥Increase body temperature: - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️Mobility/Activation: Perform circuit 1x: - 60s frogger stretch - 60s per side knee over toe lunges pausing at the bottom forcing ankle mobility - 10 per side clamshell in sideplank (can use theraband or hip circle around knees)
B
Box SquatË™
3 x 10
C
Barbell RDL
3 x 12
D
Bulgarian Split SquatË™
3 x 10
E
Standing calf raise
15, 15, MAX
F
Leg ExtensionË™
10, 10, 10, MAX, MAX, MAX
Conditioning
G
We can't stop... 🙅🏻‍♀️
We can't stop... 🙅🏻‍♀️ If you have a sled or prowler please do that option. If not, the treadmill will do! A. Sled/Prowler 150ft forward sled drag/prowler push 150ft backward sled drag/prowler pull x3 OR B. Treadmill 2 min incline walking at a hard incline (5-12%) 1 min recovery x 3
Prep
A
🦚Can't be Tamed Press Warm-Up
Party ain't nothing but a party when you party every day, ain't nothing but a party Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-press ❤️‍🔥Increase body temperature: - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️Mobility/Activation: Perform circuit 1x: - 10 slow thoracic extensions on the bench w/ 5s holds - 15 scapular push-ups - 10 forward and 10 backward Chinese band circles
B
Incline Bench PressË™
3 x 10
C
DB Bench Press
3 x 12
D
DB Chest FlysË™
3 x 15
E
DipsË™
3 x 12
F
Tricep PushdownË™
10, 10, 10, MAX, MAX, MAX
Conditioning
G
🧗🏻‍♀️The Climb
🧗🏻‍♀️The Climb Cardio: Choose between (rower, skierg, treadmill, bike, jump rope, jumping jacks, boxing) Strength: Choose between push-ups/modified push-ups or sit ups (if your arms are just so dead..) 5 rounds 30-60s rest between rounds (whenever you almost feel ready to go.. GO!) 💨Cardio: 30s ALL out get winded! 💪🏻Strength: 5 reps
Prep
A
🦚Can't be Tamed Back Warm-Up
Party ain't nothing but a party when you party everyday, ain't nothing but a party Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-back workout ❤️‍🔥Increase body temperature: - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️Mobility/Activation: Perform circuit 1x: - 10 Scapular Pull-ups w/ 2s hold at the bottom and top - 2x30s hollow holds (think about this position tightness for pull-ups!
B
Pull-upsË™
5 x 1
C
Bent over Barbell Row
3 x 12
D
Lat PulldownË™
3 x 15
E
Bent Over Low to High Cable Row
3 x 12
F
DB Bicep Curls
10, 10, 10, MAX, MAX, MAX
Conditioning
G
🎉 PARTY IN THE U.Sprint
SPRINTS 5x50m Sprint 50m then walk 100m very very slowly to recover Alternatives to sprinting outside: Choose anaerobic movement you can go all out for 10s and then recover for 30s x 5 Ideas: -High Knees -Jump Rope -Battle Ropes -Treadmill sprints -Sled Push
Prep
A
🦚Can't be Tamed B00ty Warm Up
Party ain't nothing but a party when you party everyday, ain't nothing but a party Please complete this warm-up unless there is a specific warm-up you prefer that works well for you pre-lower body ❤️‍🔥Increase body temperature: - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️Mobility/Activation: Perform circuit 1x: - 60s per side hip CARS - 15 per side single-leg hip bridges - 10 per side bird dog w/ KB row (3-5s hold at the top of each one)
B
Broad Jump w/ 1/4 Squat Landing
3 x 5
C
Hip Thrusts
3 x 10
D
Leg Press
3 x 15
E
Landmine Curtsy Lunge
3 x 12
F
Hip Abduction Machine
10, 10, 10, MAX, MAX, MAX
Conditioning
G
I be strutting my stuff🫦
I be strutting my stuff Choose between Stairmaster Incline Treadmill Outside walking.. but hustle Sled Push 15 min of movement @ 65-75% of your max heart rate MRH = Subtract your age from 220 Ex: If you are 30 years old your MRH is 190 (220-30) 65% of your MHR is 123 BPM (190 x .65) 🔑 MHR= Max heart rate BPM= beats per minute
Prep
A
🦚Can't be Tamed Shoulder Warm up
Please complete this warm-up unless there is a specific warm-up you prefer that works well for your pre-press ❤️‍🔥Increase body temperature: - 5 min on cardio equipment (bike/rower/sled/treadmill), slowly raising body temperature. Try to stay in between zone 1-2 (not trying to burn out!) 🤸🏻‍♀️Mobility/Activation: Perform circuit 1x: - - 15 behind the neck presses (light EZ bar, empty barbell, or PVC pipe) - 15 light DB cuban presses - 10 slow deadbug banded press
B
Hang High Pull'
3 x 10
C
Seated DB Press
3 x 12
D
Crush Press
3 x 15
E
Reverse FlysË™
3 x 15
F
Lateral Raises
10, 10, 10, MAX, MAX, MAX
Conditioning
G
🤍Heart of Glass HIIT
🤍Heart of Glass HIIT If you have done HIIT on Team Unchained before, you can choose option B. If you are starting, please select the beginner option. A. Beginner 6 rounds 1 round = 20s all out as hard as you can do, 20s recovery, repeat B. Advanced 6 rounds 1 round = 30s all out as hard as you can do, 10s recovery, repeat Choose something preferably upper body based (either battle ropes, jump rope, ski erg, handles only assault bike, or bring out the sledge hammer, Miley style!), but any cardio machine is ok. As long as it's something that gets you extremely out of breath and winded from a lung-based aspect - you should be gasping for air after your done these sessions Use interval timer below
and don't sacrifice your power, strength, and speed!
Get 🪩Body Like a Wrecking Ball👅
