LEGENDS🥊TEAM
Body By Daddy
Androgynous FIT! I wrote this plan after many requests to look like a particular character named Vi. This program is aimed to create a masc looking upper body thats athletic and a femme looking lower body. If that is your goal-then this plan is for YOU
A
Jump Rope
1 x 5:00
B1
Fire Hydrant Circles
1 x 5
B2
Fire Hydrant
1 x 15
B3
Shoulder Taps
1 x 30
B4
Worlds Greatest Stretch
1 x 5
B5
Groiner
1 x 10
B6
Lateral Lunge to Cross Reach
1 x 5
C1
SA DB JERK
4 x 6
C2
Squat Jump
4 x 10
D1
60 Incline Press
4 x 8
D2
Incline DB Reverse Fly
4 x 15
E1
ISOMETRIC LAT PULLDOWN
4 x 15
E2
Standing SA DB Press
4 x 8
F1
Couch Handstand drill
3 x 10
F2
Half Kneeling DB Low to High Chop
3 x 10
F3
kb halo
3 x 10
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Shoulder Taps
1 x 30
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B1
Straight Leg Fire Hydrant
2 x 5
B2
Straight Leg Donkey Kick
2 x 10
C1
Landmine Split Stance RDL
4 x 8
C2
LANDMINE-reverse lunge glute
4 x 8
D1
Double KB Front Squat
3 x 10
D2
KB Front Rack Marching
3 x 30
D3
X- Band Lateral Walks
3 x 10
E1
Plank Knee to Same elbow
3 x 0:30
E2
SIDE KICK THROUGH
3 x 0:30
E3
Step Back Burpee
3 x 0:30
E4
Plank Pike
3 x 0:03
F1
Static Stretch
1 x 1:00
F2
seated splits stretch
F3
Pigeon Stretch
@ 1:00
F4
Foam Roll IT Bands
1 x 1:00
F5
Quad - Foam roll
A
5 min Jump Rope
@ 5:00
B1
Fire Hydrant Circles
1 x 5
B2
Fire Hydrant
1 x 15
B3
Shoulder Taps
1 x 30
B4
Worlds Greatest Stretch
1 x 5
B5
Groiner
1 x 10
B6
Lateral Lunge to Cross Reach
1 x 5
C1
Standing Calf Raises
2 x 0:20
C2
Single Leg Hop Stabilization
2 x 5
C3
Single Leg Hop
2 x 5
D1
Band Pull-Apart
2 x 20
D2
BANDED HIGH PULL
2 x 20
E1
DB Bench Press
4 x 6
E2
DB PULLOVERR
4 x 4
F1
Eccentric Dip
3 x 5
F2
Dip
3 x 5
F3
Seated Face Pull
3 x 12
G1
V Bar Tricep Pushdown
10, 10, 10, 20
G2
Straight Bar Cable Curl
10, 10, 10, 20
A1
Fire Hydrant Circles
1 x 5
A2
Fire Hydrant
1 x 15
A3
Shoulder Taps
1 x 30
A4
Worlds Greatest Stretch
1 x 5
A5
Groiner
1 x 10
A6
Lateral Lunge to Cross Reach
1 x 5
B1
Single Leg Glute Bridge
2 x 10
B2
Bent Knee Side Plank Dip
2 x 10
C1
DB Sumo Squat
4 x 6
C2
Alternating Step Downs
4 x 10
D
Glute- Leg Press
8 x 8
E1
Adductor Side Plank
3 x 0:20
E2
Bulgarian Split Squat Jumps
3 x 6
E3
Cossack Squat
3 x 5
F
5 min Jump Rope
1 x 500
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
G5
Quad - Foam roll
A
10 min Jump Rope
B
10 min Heavy Bag -
C1
Tempo Cable Rotation
3 x 10
C2
Tilting Side Plank
3 x 10
D
Heavy Bag Routine 2
A1
Push-Up Plus
1 x 10
A2
Lying Handcuffs
1 x 10
A3
T Push-Up
1 x 5
A4
Straight Leg Fire Hydrant
1 x 10
A5
Plank Opposite Arm Reach
1 x 5
A6
Deep Squat with rotation
1 x 5
B1
DB CLEAN & SQUAT
3 x 6
B2
Box Jump
3 x 5
C1
SMITH MACHINE INCLINE PRESS
4 x 6
C2
KNEELING CLAP PUSHUP
4 x 10
D1
Cable Lateral Raise
3 x 10
D2
Alternating DB Front Raise
3 x 10
E1
KB Pendlay Row
3 x 6
E2
DB Reverse Fly Reverse Grip
3 x 12
F1
SLIDING KNEE TUCK
3 x 10
F2
PLANK TOE TAPS
3 x 20
F3
Sliding Mountain Climber
3 x 10
DADDY BRISTOW
HI! Its Lizzy, training 12 years now. After many requests for andro looking exercises I wrote the plan Legends!
When you join a team you’re getting more than programming, you’re joining an online community.
LEGENDS🥊TEAM
LEGENDS🥊TEAM
LEGENDS🥊TEAM
