Day 2

A1

Notes:

Single Leg Glute Bridge

3 sets of 10-12 reps. 2 second hold in peak contraction. Minimal Rest (0s)

  • 3 Sets

Superset

A2

Notes:

Glute Lunge.

3 sets of 10-12 reps. Partial Rest (2min)

  • 3 Sets

B1

Notes:

Pike Pushup

3 sets of 4-6 reps. Minimal Rest (0s)

  • 3 Sets

Superset

B2

Notes:

Lateral Raise

3 sets of 12-15 reps. Partial Rest (2min)

  • 3 Sets

C1

Notes:

Upper Back Press

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

  • 2 Sets

Superset

C2

Notes:

Upper Back Press 2

External Rotations Only (no press motion) - AMRAP. Partial Rest (90s)

  • 2 Sets

D1

Notes:

High Band Row (Rear Delt)

3 sets of 6 - 2 second hold in peak contraction. Partial Rest (30s)

  • 3 Sets

E1

Notes:

Spider Curl

3 Sets of 10 reps - Minimal Rest (0s)

  • 3 Sets

Superset

E2

Notes:

Preacher Curl

3 sets of AMRAP. Minimal Rest (0s)

  • 3 Sets

E3

Notes:

Spider Curl

3 sets of Partial Reps, holding the peak contraction for 5 seconds on each rep. AMRAP. Partial Rest (2min)

  • 3 Sets

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