Day 1

A1

Notes:

Lat Destruction

3 sets of 6-8 reps on Exercise 1, then do AMRAP on the two subsequent movements in the series. Rest 60 seconds before going to the next side. Partial Rest (2min)

  • 3 Sets

B1

Notes:

Feet Elevated Pushup

3 sets of 15. 5 second eccentric and a 1 second pause in the bottom. Partial Rest (2 min)

  • 3 Sets

C1

Notes:

Single Leg Banded Leg Curl

4 sets of 10 reps with a 2 second hold in peak contraction. Minimal Rest (0s)

  • 4 Sets

Superset

C2

Notes:

Single Leg RDL

4 sets of 10 reps with a 2 second hold in stretch. Partial Rest (30s)

  • 4 Sets

D1

Notes:

Banded Rear Leg Elevated Lunge

1 1/4 reps. 3 sets of 10-12 reps. Partial Rest (60s)

  • 3 Sets

E1

Notes:

Biceps Band Hammer Curl - Laying

3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

Superset

E2

Notes:

Biceps Band Hammer Curl - Standing

AMRAP. Partial Rest (60s)

  • 3 Sets

F1

Notes:

Bodyweight Skullcrushers

3 sets of 8-10 reps. Minimal Rest (0s)

  • 3 Sets

Superset

F2

Notes:

Bodyweight Nosebreaker

3 sets of AMRAP - Partial Rest (60s)

  • 3 Sets

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