Imad Shaker
This program is designed to increase strength within your full range of motion as well as promote muscle growth when combine with appropriate nutrition.
The program is divided into 2 phases... the 1st focuses on slow controlled DOUBLE limb full range of motion movements, whereas the 2nd phase is oriented towards INDIVIDUAL limb movements with the same slow controlled range.
Questions? Don't hesitate to send me message.
Features6 sessions per week
Must use App app to view and log training
Program Training
A1
Spin Bike
1 x 5:00
A2
Air Squat
1 x 10
A3
Glute Bridge
1 x 10
A4
Prone Angels
1 x 5
B
Pull-Up
C
DB Squat
D
Push-Up
E
Dynamic Warm-up
F
Run
A
Dynamic Warm-up
1 x 5:00
B1
4 Part Squat
2 x 8
B2
Alternating Hip CARS
2 x 4
C1
DB Squat
3 x 10
C2
Feet Elevated Glute Bridges
3 x 10
D1
RB Hamstring Curls
3 x 10
D2
DB Calf Raises
3 x 10
E1
Dynamic Bent Knee Copenhagen
3 x 10
E2
Dynamic Bent Knee Copenhagen
3 x 10
F1
Lying Leg Raises
3 x 10
F2
V-Sit Twist
3 x 10
A
Dynamic Warm-up
1 x 5:00
B1
Band Pull-Apart
2 x 8
B2
Prone Angels
2 x 8
C1
DB Bench Press
3 x 10
C2
Supinated Bicep Curls
3 x 10
D1
DB Bent Over Row
3 x 10
D2
Seated DBs Overhead Triceps Extension
3 x 10
E1
DB Reverse Fly
3 x 10
E2
Push Ups
3 x 20
F1
Crunches
3 x 10
F2
High Plank Hip Dips
3 x 10
A
Dynamic Warm-up
1 x 8:00
B
Run
4 x 3:00 @ 3:00
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Seated Knee Hug Stretch
1 x 30
C5
Seated Knee Hug Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
A
Dynamic Warm-up
1 x 5:00
B1
4 Part Squat
2 x 8
B2
Alternating Hip CARS
2 x 4
C1
DB RDL
3 x 10
C2
RB Tibialis Raise
3 x 10
D1
Sumo Goblet Squat
3 x 10
D2
DB Glute Bridge
3 x 10
E1
Mini-Band Side Lying Leg Raise
3 x 10
E2
Mini-Band Side Lying Leg Raise
3 x 10
F1
Supermans
3 x 10
F2
Shoulder Taps
3 x 10
A
Dynamic Warm-up
1 x 5:00
B1
4 Part Squat
2 x 8
B2
Alternating Hip CARS
2 x 4
C1
Band Assisted Pull-ups
3 x 10
C2
Triceps Bench Dips
3 x 10
D1
Seated DB Overhead Press
3 x 10
D2
Pronated Biceps Curls
3 x 10
E1
Seated DB Lateral Raise
3 x 10
E2
Inverted Row
3 x 20
F1
Side Plank Hip Dips
3 x 10
F2
Dead Bug
3 x 10
A
Dynamic Warm-up
1 x 5:00
B
Run
1 x 2000
C1
Quad Stretch
1 x 30
C2
Foot Elevated Hamstring Stretch
1 x 30
C3
Butterfly Stretch
1 x 30
C4
Seated Knee Hug Stretch
1 x 30
C5
Seated Knee Hug Stretch
1 x 30
C6
Downward Facing Dog Stretch
1 x 30
C7
Childs Pose with Lat Stretch
1 x 30
C8
Childs Pose with Lat Stretch
1 x 30
C9
Seated Chest Stretch
1 x 30
