Day 1 – Glutes, Hamstrings, Chest, Shoulders & Triceps

A1

Notes:

Banded Hip Thrust Isometric

3 sets of 15 seconds. Use as much band tension as you can manage/have available - You’ll want something to grip onto to help stabilize your body. Don’t rely on it to help you complete the movement, just to keep you fixed in place as you firmly push into hip extension and Posterior Pelvic Tilt. Hold for 15 seconds. Minimal Rest (0s)

  • 3 Sets

Superset

A2

Notes:

DB Romanian Deadlift

Bottom ¾ Only – 3 sets of 15-20 reps. Minimal Rest (0s)

  • 3 Sets

A3

Notes:

Banded Hip Thrust

3 sets of 15-20 reps. Partial Rest (90s)

  • 3 Sets

B1

Notes:

Home Hack Squat

Bottom ¾ Only – 3 sets of 12-15 reps. Using an intentional 4 second eccentric, stay in the bottom 3/4 of the range only for all reps. Finish ALL sets with a 15 second hold at the HALFWAY position on the way up. Partial Rest (90s)

  • 3 Sets

C1

Notes:

Wall Lunge

4 sets of 8 reps. Hold a weight (if needed) in a Goblet position under your chin. Partial Rest (60s)

  • 4 Sets

D1

Notes:

Ring Push Up

5 sets of - No more than 60 seconds between sets. Use whatever progression/regression is required to allow you to hit this comfortably - you SHOULDN’T hit a failure point even by the final set. Partial Rest (60s)

  • 5 Sets

E1

Notes:

Pike Pushup

3 sets of 8-10, with a 10 second hold on the last rep on all sets in the stretch position. Partial Rest (60s)

  • 3 Sets

F1

Notes:

Band Crucifix Lateral

Note the body position relative to the band as shown to the end of the video. Start stepped 2 steps back from the anchor point and perform sets of 8-10 to failure with a 1 second hold in the peak contraction. As you fail, take 1 step in and go to failure again - twice. Then, return to the first position (2 steps back) and perform a max effort isometric by raising the band out as far as you can handle for 10 seconds. This should feel like your shoulders got bashed by a baseball bat if you did it right. Partial Rest (45s)

  • 3 Sets

G1

Notes:

Band Cross Body Extension

3 sets of 12-15 – Perform sets to failure, then step out further to create more band tension, and perform a max effort isometric for 10 seconds. You should only able to hit half range here on this isometric. Partial Rest (45s)

  • 3 Sets

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