Teel Strength and Conditioning
General Fitness, Tactical / Military, Powerlifting, Strength & Conditioning, Multi-sportWant to add muscle mass? Or have you reached a plateau in your strength that you want to overcome? Hypertrophy Part 1 focuses on higher rep ranges with appropriate tempos to achieve the time under tension needed for mass and strength gains. The four-day program is split into upper and lower body focuses, with accessory exercises to compliment the compound lifts (the meat of a good hypertrophy program).
Each day includes:
- Warm up and activation exercises
- Block 1: Main lift (squat, bench, deadlift or press)
- Block 2: 2-3 accessory and/or core movements
- Block 3: 2 High-rep movements of opposing muscle groups
- Cool down
Hypertrophy Part 1 should be completed prior to Part 2, which builds upon the established reps, sets, tempos and exercises in Part 1.
Features4 sessions per week
Must use App app to view and log training
Program Training
A
Lower Flow
1 x 5
B1
Single Leg Glute Bridge + Abduction
2 x 6
B2
90/90 Hip Rotations to Knee
2 x 3
B3
DB Squat Jump
2 x 5
C1
Back Squat
3 x 10
C2
Soleus Stretch
2 x 0:30
D1
DB Walking Lunge
3 x 16
D2
DB Deadmarch
3 x 16
D3
Half Kneeling High to Low Chop
3 x 15
E1
Banded Leg Extension
E2
Banded Hamstring Curl
F1
KB Quad Smash
1 x 2:00
F2
Banded Hamstring 3-Way Stretch
1 x 0:20
A1
Banded Angeles
2 x 10
A2
Split Stance Single Arm Pull Apart
2 x 10
A3
Yoga Push Up
1 x 5
B1
Barbell Bench Press
3 x 10
B2
Single Arm DB Row
3 x 10
C1
Push-Up
3 x MAX
C2
TRX T
3 x 10
C3
Single Arm KB Carry
3 x 0:30
D
TRX Tricep Extension
2 x 10
E
TRX Biceps
2 x 10
F1
Crossover Lat Stretch
1 x 0:20
F2
Prone Scorpion
1 x 5
A
Lower Flow
1 x 5
B1
Single Leg Glute Bridge + Abduction
2 x 6
B2
90/90 Hip Rotations to Knee
2 x 3
B3
Hand to Hand KB Swing
2 x 10
C
Deadlift
3 x 10
D1
Slider Lateral Lunge
3 x 10
D2
Back on Ground Hip Thrust
3 x 10
D3
Reverse Crunch Plus Leg Lift
E1
Wall Slides
@ 0:20
E2
Seated Calf Raises
F1
Yoga to Pigeon
1 x 5
F2
Cossack Squat
1 x 5
A1
Banded Angeles
2 x 10
A2
Half Kneeling KB/DB Windmill
2 x 6
B
Shoulder Press
3 x 10
C1
Pull-Up
3 x MAX
C2
Half Kneeling Landmine Press
3 x 10
D1
Side Lying External Rotation
3 x 8
D2
DB Pull Over
3 x 8
E1
Crossover Lat Stretch
1 x 0:20
E2
Side Lying Windmills
1 x 5
