Strength Vendetta

Squat Ritual 🕯

General Prep 5 minutes light cardio (bike, rower, sled, or treadmill) Goal: gradually raise body temperature, stay in Zone 1–2 (easy effort) Circuit — 1–2 Rounds 1️⃣ Mobility Hip CARs: - 10 per side, each direction — move slow, aim for full ROM 2️⃣Activation McGill Sit-Ups: - 10 per side, hold 6s at the top, breathe and focus on bracing 3️⃣Technique Air Squats or Empty Bar Squats (with hip circle): - 10 reps - Pause halfway down, in the hole, and halfway up - Be mindful of positioning and driving knees out

Back Squat˙

3 x 8

Barbell RDL

3 x 10

Front Foot Elevated Split Squat

3 x 12

Leg Press

3 x 12

Side Plank Hip Abduction

3 x 20

Bench Ritual 🕯️

General Prep 5 minutes light cardio (bike, rower, sled, or treadmill) Goal: gradually raise body temperature, stay in Zone 1–2 (easy effort) Circuit — 1–2 Rounds 1️⃣ Mobility Banded Cat Cow - 10 reps - Hold each position a few seconds - Band optional 2️⃣Activation Band Tricep Pushdowns - 20-30 reps - First round slow getting good stretch and contraction - Second round fast and explosive - Use a cable or a band. 3️⃣Technique Bench Band Pull Aparts - 15-20 reps - Do these in your bench setup and act like you are rowing the bar down to your chest

Bench Press˙

3 x 8

Neutral Grip DB Floor Press

3 x 10

Unilateral Overhead Tricep Extension

3 x 12

DB Wide Row˙

3 x 12

Tricep Pushdown˙

3 x 12

Face Pull˙

3 x 12

Deadlift Ritual 🕯️

General Prep 5 minutes light cardio (bike, rower, sled, or treadmill) Goal: gradually raise body temperature, stay in Zone 1–2 (easy effort) Circuit — 1–2 Rounds 1️⃣ Mobility Banded Good Morning - 15 reps - Wake up your hinge! 2️⃣Activation Banded Deadbug - 10 reps w/ 5s hold at the top of each pullover - Practice bracing and locking in your core - Use band or KB 3️⃣Technique Slow Eccentric Deadlifts - 5 reps - While warming up for your deadlifts, take a set or two with light weight (the amount you normally load onto the bar for your first warm-up), lift the weight normally, brace, and then slowly lower the weight, reinforcing your bar path and bracing your abs.

Deadlift˙

3 x 8

Single Arm DB Row˙

3 x 10

Eccentric Pull-Up˙

3 x 3

Hamstring Curl

3 x 12

Hanging leg raise

3 x MAX

Shoulders/Lower Ritual 🕯️

General Prep 5 minutes light cardio (bike, rower, sled, or treadmill) Goal: gradually raise body temperature, stay in Zone 1–2 (easy effort) Circuit — 1–2 Rounds 1️⃣ Mobility A. Squat w/ Knee taps - 10 per side - For beginners, hold onto the rack - Go into a deep squat (for you) and alternate brining each knee in and close to the floor B. PVC External Rotation - Spend ~30s per side pushing your elbow forward. - If you do not have a PVC do a prayer lat stretch on box, 2️⃣Activation A.TKE - 20 per side w/ 2s hold at extension - Make sure to put the band right below knee and not right behind it B.External Rotation To Press - 10-15 reps using light DBs or bodyweight

Zombie Squat

3 x 8

Anterior Leaning Reverse Lunges˙

3 x 12

Barbell Overhead Press˙

3 x 8

Close Grip Incline Bench Press

3 x 12

Hip Abduction Machine

20, 20, MAX

Head Supported Reverse Flys

15, 15, MAX

Spinal Unwind

Hold each movement ~60 seconds per side 1️⃣Thread the Needle or Thoracic Twist w/ Foam Roller - Start on all fours (hands under shoulders, knees under hips). - Reach one arm under your body, palm up, lowering your shoulder and head to the floor. - Option: place a foam roller under your top arm for the thoracic twist and slowly roll back and forth. - Focus on opening the upper back and releasing tension through the thoracic spine. 2️⃣Band-Assisted IT Band Stretch - Lie flat on your back and loop a light band around one foot. - Keep the leg straight, then guide it across your body toward the floor on the opposite side. - Keep shoulders pinned down and avoid twisting the upper body. - Stretch should run along the outer thigh/hip. 3️⃣ Foam Roller Pec Stretch - Lie lengthwise on a foam roller so it supports your head and tailbone. - Place arms out to the side at ~90° (goalpost position). - Let gravity open your chest while keeping core engaged. -Focus on lengthening the pecs and resetting posture after pressing/lifting.

Russian Kettlebell Swing˙

3 x 20

Push Up

3 x MAX

Air Squats˙

3 x 20

Farmer Carry (Options)

3 x 1:00

Cardio

1 x 20:00