WORKOUT ( Push 1 )
Exercise
weight
sets
Reps
3
20
5
10
Incline Barbell Bench press
4
8
Arnold Press
4
12
Cable side lateral raises
3
12
Incline Plyo Push ups
3
20
Dumbell Skullcrushers
3
15
3
10
3
15
3
Max hold
Push Ups
Dips Parallel grip
Abs
Hanging Leg Raise / Knee Raise
Pallof press with bands or cable
L-sit Max holds
Start with Bodyweight
Tucked L-sit if hard
comments
Add weights if possible
WORKOUT ( Pull 1 )
Exercise
sets
Reps
Pull up shrugs
3
10
Bodyweight Chin-ups
5
5
Wide Grip Cable Lat pulldowns
4
12
Dumbell rows on incline bench
3
12
Seated Cable Row Wide grip
3
12
Machine concentration curls
4
12
3
12
Dumbell Shrugs
4
10
Machine Hyperextension
3
12
Rope Face pulls
weight
Pause for 1sec
comments
Maintain form and FULL REPS
WORKOUT ( Legs )
Exercise
weight
sets
Reps
3
12
3
12
3
1min
3
12
Machine Leg Press
3
12
Kossaq Squats
3
12
3
15
1
100
Barbell Deadlift
Bulgarian split squats
Carry weight if easy
Step ups with weights
Walking Lunges
Glute bridges with one leg raises
Standing Calf Raises
Stairmaster
Carry Dumbells
Slow and Controlled
20min
comments
Watch video
WORKOUT ( Push 2 )
Exercise
sets
Reps
comments
3
30
Each arm
3
5-10
Watch Video
Smith machine Shoulder press
4
10
Flat Dumbell Bench press
3
10
3
12
Machine Cable Crossover
3
15
Dumbell front raises
4
12
SLOW Bicycle Crunches
3
20
Hollow Rock holds with weight
3
Max
weight
Lying Dumbell Shoulder External Rotations
Tempo Push ups
Diamond Push ups
4-0-4
Watch video
VERY SLOW MOVEMENT
WORKOUT ( Pull 2 )
Exercise
weight
sets
Reps
3
15
5
10
Chin ups
3
10
Barbell Bent-over rows
3
12
Straight arm lat pulldowns (Narrow & Wide)
4
12
Cable Upright row
3
15
Seated Cable row ( close grip )
4
12
Barbell curls 7-7-7
3
15
V-sit ups
Side plank holds
3
20
3
30sec
Rope Face Pulls
Pull ups with isometric holds at top
Hold top position for 5sec each rep
comments
Make sure you go all the way
down to hanging
Athlete: Omar
Workout: Push
Phase: Week 1-4
ACTIVE
Phase
Phase 1: Release
Method
SMR
Target
Muscle Release
Exercise(s)
Foam Roll: Back, Lats, Chest, Shoulders, Triceps
Sets
1
1
Reps
30sec
each
muscle
15
1
1
30sec
15
1
15
1
12
1
1
30sec
10
1
10
(self massage release)
Phase 2: Open/Anchor
(Isolated/Independent)
Mobility Drills
All joints are Wrist rotations arms while arms on the side +
moving well Shoulder Circles + band shoulder dislocations
Activation Drills
Phase 3: Core
(Reset/Resync)
Global Core
Activation
(Short and Intense)
Phase 4: Integrated
Movement
(Interdependent)
Fundamental
Movements
Phase 5: CNS
(Explosive Power/Speed)
Jump, Sprint,
Throw, SportSpecific Drills
Phase 6: Rehearsal
(Primary Movement Pattern)
Upper/Lower
Primary
Movement
Shoulder, Chest, Back stretch with bands
Core engagement Mountain climbers or bear walks
in fundamental
positions RKC planks
Dynamic motor Push up Shrugs (control)
control Or Dips Shrugs
CNS activation Dumbbell Front raise drops
Plyo Push ups
Primary Hindu push up
Movement
Shoulder reach through
Phase 7: Auto-Regulate
(Add, Remove, Modify)
Fillers
Substitutions
1B) Internal rotation shoulder stretch
1C) Chest stretches
1D) Foam roll any tightness you feel
Add, Remove,
Modify
Athlete: Omar
Workout: Pull
Phase: Week 1-4
ACTIVE
Phase
Phase 1: Release
Method
SMR
Target
Muscle Release
Exercise(s)
Foam Roll: Back, Lats, Biceps
Sets
1
All joints are Band pull aparts 45 degree + Scarecrows
moving well Or Band Horizontal Abduction with external
rotation
1
Reps
30sec
each
muscle
15
1
30sec
1
15
1
30sec
1
15
1
8
1
1
30sec
8
(self massage release)
Phase 2: Open/Anchor
(Isolated/Independent)
Mobility Drills
Activation Drills
Phase 3: Core
(Reset/Resync)
Global Core
Activation
(Short and Intense)
Phase 4: Integrated
Movement
(Interdependent)
Fundamental
Movements
Phase 5: CNS
(Explosive Power/Speed)
Jump, Sprint,
Throw, SportSpecific Drills
Phase 6: Rehearsal
(Primary Movement Pattern)
Phase 7: Auto-Regulate
(Add, Remove, Modify)
Upper/Lower
Primary
Movement
Fillers
Substitutions
Shoulder, Back, Lat stretch with bands
Core engagement Bird dogs or Deadbug (core engaged)
in fundamental
positions Sit ups
Dynamic motor Pull up Shrugs (control)
control
CNS activation Explosive Burpees or High jumps from squat
Or Jump jacks + Seal jumps for 30sec
Active Hang
Primary Pull ups
Movement Or Chin ups
1B) Band Lat Stretches.
1C) Dead hang
1D) Foam roll Forearms and biceps
Add, Remove,
Modify
Athlete: Omar
Workout: Legs
Phase: Week 1-4
ACTIVE
Phase
Phase 1: Release
Method
SMR
Target
Muscle Release
Exercise(s)
Foam Roll: Hip flexor, Quads, Hamstrings,
Glutes, and Calves
Sets
1
Reps
30sec
each
1
1
1
20
10
30sec
1
15
1
15
1
15
1
15
1
10
1
10
(self massage release)
Phase 2: Open/Anchor
(Isolated/Independent)
Mobility Drills
Activation Drills
Phase 3: Core
(Reset/Resync)
Global Core
Activation
(Short and Intense)
Phase 4: Integrated
Movement
(Interdependent)
Fundamental
Movements
Phase 5: CNS
(Explosive Power/Speed)
Jump, Sprint,
Throw, SportSpecific Drills
Phase 6: Rehearsal
(Primary Movement Pattern)
Upper/Lower
Primary
Movement
Phase 7: Auto-Regulate
(Add, Remove, Modify)
Fillers
Substitutions
All joints are Sitting knee rolls
moving well Quadruped slides
Seated Glute Stretch
Core engagement Striders
in fundamental
positions Frankestains
Dynamic motor Squat to stand and reach
control
X-band walks
CNS activation High jumps
Primary Bodyweight squat
Movement
1B) All leg stretches specially half-kneeling
1C) Foam roll tight areas
1D) Eliminate jumping if there is knee pain
Add, Remove,
Modify