Totum Strength Group Training Program
Tyler Frost
If you’re struggling with your physical preparation or to drag yourself into the gym consistently, join the squad to train under myself alongside a community of elite individuals who are striving to make 2023 their biggest year ever.
Get bigger, stronger, fitter, and faster - I’ll take care of your programming, form, and be available for any questions you might have along the journey. Your teammates will be there to provide accountability, competition, and connection. All that’s left for you to do is show up and put in the work.
A
Assault Bike
1 x 3:00
B1
Linear Pogos
2 x 20
B2
Trap Bar Jump
2 x 5
C1
Trap Bar Deadlift
4 x 5
C2
Armbar Cross & Stack
2 x 5
C3
90/90 w/ IR
2 x 10
D1
Incline DB Bench Press
3 x 12
D2
One-Arm DB Bulgarian Split Squat w/ External Stability
3 x 8
E1
Underhand Chin Up Iso Hold
5, _ , MAX
E2
Seated Cable Rotation w/ Pelvis Locked
3 x 10
E3
Alternating DB Skull Crusher
3 x 12
A1
Quadruped Scapula Press
2 x 15
A2
Reaching SA Tricep Extension
2 x 15
A3
Heels Elevated DB Counterbalance Squat
2 x 6
B1
Heels Elevated Paused Front Squat
4 x 5
B2
Alternating DB Overhead Press w/ Wall Reference
4 x 6
C1
Bench Press
6, 6, 4, 4
C2
SL KB RDL
4 x 6
D1
DB Incline Row
3 x 12
D2
DB Spider Curl
3 x 12
D3
Prowler Push
3 x 20
Anaerobic Conditioning
E
You choose: Assault Bike, Rower, Ski erg, etc. 12 rounds: 10s work (HARD!!) 10s rest Enjoy :)) x
A
Slow Jog
1 x 400
Prep
B
Sprint Prep
2 ROUNDS: B1. Walking Leg Swings x 10ea B2. Alternating Pogos x 10ea B3. Hands on Hips A-Skip x 10m B4. 20m acceleration @ 50-70%
C
3-Point Start
3 x 60
Aerobic Running Session
D
3 rounds: 3 min light-moderate steady state running 1 min walking
Aerobic Conditioning
A
Assault Bike, preferably. If no access, any cardio machine will suffice This is LOW - LOW-MODERATE INTENSITY! Should EASILY be able to maintain nasal breathing the entire time 15s work 15s rest (still moving) 8 rounds 3 sets, resting 2 minutes between sets
B1
Barbell RDL
4 x 5
B2
MB Keg Toss
4 x 4
C1
Split Squat Iso w/ Calf Raises
3 x 8
C2
SL KB Tibialis Raise
3 x 15
D1
SL Hurdle Hops
3 x 2
D2
Seated (on ground) SA Cable High Row
3 x 12
A1
Hang Clean High Pull
2 x 4
A2
Prone Inverted Breathing
2 x 6
B
Hang Clean
3 x 4
C1
Cable Squat Curl
3 x 12
C2
Neutral Grip Hang
D1
Seated SA Overhead Cable Tricep Extension
3 x 15
D2
Lean Away SA Cable Lateral Raise
3 x 15
A
Slow Jog
1 x 400
Prep
B
Sprint Prep
2 ROUNDS: B1. Walking Leg Swings x 10ea B2. Alternating Pogos x 10ea B3. Hands on Hips A-Skip x 10m B4. 20m acceleration @ 50-70%
C
3-Point Start
3 x 20
Fartlek Running
D
6 rounds: 20s walk, 20s jog, 20s stride Enjoy!
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Totum Strength Group Training Program
Totum Strength Group Training Program
Totum Strength Group Training Program
