SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THRUSDAY
FRIDAY
SATURDAY
REST
HAMS /
GLUTES
SHOULDERS /
TRIS / CHEST
GLUTES
BACK / BIS /
ABS
QUADS /
GLUTES
HITT / ABS /
SHOULDERS
MONDAY WEEK 1 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7965148 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SEATED
ABDUCTIONS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED GLUTE
BRIDGES
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 LEG CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD 3 SECONDS AT TOP AND SQUEEZE.
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
4-6 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SUMO DEADLIFT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 1 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7965148 PASSWORD BODY
D1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 BARBELL ROMANIAN DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
F1 CABLE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
TUESDAY WEEK 1 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/7965222 PASSWORD BODY
A1 LATERAL RAISES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
B1 ARNOLD RAISES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 REVERSE FLYS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
REST
COMMENTS / INSTRUCTIONS
D1 BENCH PRESS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 1 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/7965222 PASSWORD BODY
E1 CABLE TRICEP KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
F1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
G1 CABLE CHEST FLYS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
WEDNESDAY WEEK 1 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965277 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED FROG
PUMPS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SPLIT SQUAT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 1 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965277 PASSWORD BODY
D1 DEFICIT REVERSE LUNGES (BARBELL)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
PER LEG
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
E1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
4
8+ REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
THURSDAY WEEK 1 BACK / BIS / ABS
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965337 PASSWORD BODY
A1 UNDERHAND LAT PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 DUMBBELL ROWS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
PER ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
REST
COMMENTS / INSTRUCTIONS
D1 REVERSE FLYS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 1 BACK / BIS / ABS
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965337 PASSWORD BODY
E1 DUMBBELL HAMMER CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 DUMBBELL CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 PLANKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
PER ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
REST
COMMENTS / INSTRUCTIONS
F1 BALL PASSES
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 1 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965359 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SQUATS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 BARBELL SUMO SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
B1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL SPLIT SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
12-15
REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 1 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7965359 PASSWORD BODY
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 GOBLET SQUATS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
20 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
SATURDAY WEEK 1 ABS / HITT
ABS / HITT - VIDEO ALBUM: https://vimeo.com/showcase/7965396 PASSWORD BODY
A1 SPRINTS
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
12
30
SECONDS
ON AT 7+
SPEED
30 SECS
REST IN
BETWEEN
PUT THE TREADMILL ON AN INCLINE OF 2.0 OR
MORE. SPEED SHOULD BE 7 MPH OR HIGHER.
RUN 30 SECS, HOP OFF REST 30 SECS THEN
RESTART. COMPLETE 12 ROUNDS.
B1 BALL PASSES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT BALL
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 IN & OUTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
COMMENTS / INSTRUCTIONS
D1 BICYCLES
WEIGHT
SETS
REPS
REST
BODY
WEIGHT
4
20 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
SUNDAY WEEK 1
REST DAY
TAKE TODAY TO FOAMROLL, STRETCH, MEAL PREP AND SO ON!
WORKOUTS FOR WEEK 2 ARE RESENT SUNDAY NIGHT.
MONDAY WEEK 2 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7966656 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
KICKBACKS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED GLUTE
BRIDGES
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 LEG CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD 3 SECONDS AT TOP AND SQUEEZE.
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
4-6 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SUMO DEADLIFT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 2 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/7966656 PASSWORD BODY
D1 BANDED BENCH FROG PUMPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
BAND
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
E1 BARBELL ROMANIAN DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL AND MAKE SURE TO PUSH OUT WITH
KNEES.
TUESDAY WEEK 2 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/7993365 PASSWORD BODY
A1 LATERAL RAISES (SUPER SET WITH NEXT ONE)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
NO
REST
MOVE
TO A2
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
A2 FRONT RAISES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
B1 ARNOLD RAISE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
REST
COMMENTS / INSTRUCTIONS
C1 BENCH PRESS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 2 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/7993365 PASSWORD BODY
D1 CABLE TRICEP KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
E1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
F1 ASSISTED TRICEP PUSHUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
AMRAP
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
WEDNESDAY WEEK 2 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7993376 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED BENCH
FROG PUMPS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SPLIT SQUAT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 2 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7993376 PASSWORD BODY
D1 DEFICIT REVERSE LUNGES (BARBELL)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
PER LEG
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
E1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 BARBELL ABDUCTION INTO ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
4
8+ REPS
PER LEG
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
THURSDAY WEEK 2 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/7993392 PASSWORD BODY
A1 UNDERHAND LAT PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 CABLE FACE PULLS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 2 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/7993392 PASSWORD BODY
E1 ASSISTED NEUTRAL PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 DUMBBELL CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 DEADBUGS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
COMMENTS / INSTRUCTIONS
F1 BALL PASSES
WEIGHT
SETS
REPS
REST
LIGHT
WEIGHT
4
20 REPS
30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 2 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7993422 PASSWORD BODY
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
REVERSE LUNGE
X KICKBACK
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL SUMO SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
B1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL CURTSY LUNGE INTO SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
8 REPS
PER LEG
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 2 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/7993422 PASSWORD BODY
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 LEG PRESS (NARROW)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
20 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
SATURDAY WEEK 2 ABS / HITT
ABS / HITT - VIDEO ALBUM: https://vimeo.com/showcase/7993429 PASSWORD BODY
A1 SPRINTS
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
12
30
SECONDS
ON AT 7+
SPEED
30 SECS
REST IN
BETWEEN
PUT THE TREADMILL ON AN INCLINE OF 2.0 OR
MORE. SPEED SHOULD BE 7 MPH OR HIGHER.
RUN 30 SECS, HOP OFF REST 30 SECS THEN
RESTART. COMPLETE 12 ROUNDS.
B1 BALL PASSES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT BALL
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 IN & OUTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 RUSSIAN TWISTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
20 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
MONDAY WEEK 3 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8016479 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED FROG
PUMPS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED GLUTE
BRIDGES
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL ROMANIAN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
8-10 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 4 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SUMO DEADLIFT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 3 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8016479 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 ELEVATED BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 ELEVATED DUMBBELL DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
F1 CABLE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
TUESDAY WEEK 3 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8020728 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 LATERAL RAISES (SUPER SET WITH NEXT ONE)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
NO
REST
MOVE
TO A2
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
A2 ARNOLD PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
B1 SHOULDER PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
C1 BENCH PRESS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 2
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 3 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8020728 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DUMBBELL SKULL CRUSHERS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
E1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 CABLE TRICEP KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
WEDNESDAY WEEK 3 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8020832 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED BENCH
FROG PUMPS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
C1 BARBELL SPLIT SQUAT
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 3 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8020832 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 CABLE KICKBACKS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
E1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
THURSDAY WEEK 3 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/7993392 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 UNDERHAND LAT PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 CABLE FACE PULLS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 3 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8020858 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
E1 ASSISTED NEUTRAL PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 ASSISTED WIDE GRIP PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 PLANKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 RUSSIAN TWISTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 3 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8020859 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SQUATS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 DUMBBELL STEPS UPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP. YOU SHOULD STRUGGLE LAST FEW REPS,
THIS IS OK! DO NOT USE BACK LEG TO PUSH
YOURSELF UP
B1 DUMBBELL CURTSY LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
12-15
REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 3 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8020859 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 GOBLET SQUATS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
20 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
SATURDAY WEEK 3 ABS / HITT
ABS / HITT - VIDEO ALBUM: https://vimeo.com/showcase/7965396 PASSWORD BODY
A1 SPRINTS
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
12
30
SECONDS
ON AT 7+
SPEED
30 SECS
REST IN
BETWEEN
PUT THE TREADMILL ON AN INCLINE OF 2.0 OR
MORE. SPEED SHOULD BE 7 MPH OR HIGHER.
RUN 30 SECS, HOP OFF REST 30 SECS THEN
RESTART. COMPLETE 12 ROUNDS.
B1 BALL PASSES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT BALL
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 IN & OUTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
COMMENTS / INSTRUCTIONS
D1 BICYCLES
WEIGHT
SETS
REPS
REST
BODY
WEIGHT
4
20 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
SUNDAY WEEK 3
REST DAY
TAKE TODAY TO FOAMROLL, STRETCH, MEAL PREP AND SO ON!
WORKOUTS FOR WEEK 2 ARE RESENT SUNDAY NIGHT.
MONDAY WEEK 4 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8016479 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
KICKBACKS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED GLUTE
BRIDGES
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 LEG CURLS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD 3 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
4-6 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL SUMO DEADLIFT
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
21 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
COMMENTS / INSTRUCTIONS
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 4 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8016479 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 ELEVATED DUMBBELL DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 CABLE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
F1 CABLE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
TUESDAY WEEK 4 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8021006 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 LATERAL RAISES (SUPER SET WITH NEXT ONE)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
NO
REST
MOVE
TO A2
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
A2 ARNOLD PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
B1 SHOULDER PRESS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
C1 TRICEP PUSHUPS
WEIGHT
SETS
BODY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 2
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 4 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8021006 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DUMBBELL SKULL CRUSHERS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
E1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 CABLE TRICEP KICKBACKS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
WEDNESDAY WEEK 4 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021164 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED BENCH
FROG PUMPS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
C1 DUMBBELL CURTSY LUNGE
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 4 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021164 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 CABLE KICKBACKS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
E1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
THURSDAY WEEK 4 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8021230 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 UNDERHAND LAT PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 CABLE FACE PULLS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 4 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8021230 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
E1 ASSISTED NEUTRAL PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 ASSISTED WIDE GRIP PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 DEADBUGS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G2 RUSSIAN TWISTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 4 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021272 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SQUATS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 DUMBBELL STEPS UPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP. YOU SHOULD STRUGGLE LAST FEW REPS,
THIS IS OK! DO NOT USE BACK LEG TO PUSH
YOURSELF UP
B1 DUMBBELL CURTSY LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
12-15
REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 4 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021272 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 WEIGHED JUMP SQUATS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
20 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
SATURDAY WEEK 4 ABS / HITT
A1 SPRINTS
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
12
30
SECONDS
ON AT 7+
SPEED
30 SECS
REST IN
BETWEEN
PUT THE TREADMILL ON AN INCLINE OF 2.0 OR
MORE. SPEED SHOULD BE 7 MPH OR HIGHER.
RUN 30 SECS, HOP OFF REST 30 SECS THEN
RESTART. COMPLETE 12 ROUNDS.
B1 BALL PASSES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT BALL
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 IN & OUTS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BODY
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
COMMENTS / INSTRUCTIONS
D1 BICYCLES
WEIGHT
SETS
REPS
REST
BODY
WEIGHT
4
20 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
SUNDAY WEEK 4
REST DAY
TAKE TODAY TO FOAMROLL, STRETCH, MEAL PREP AND SO ON!
WORKOUTS FOR WEEK 2 ARE RESENT SUNDAY NIGHT.
MONDAY WEEK 5 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8049129 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
FIREHYDRANTS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED GLUTE
BRIDGES
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 DUMBBELL ELEVATED DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD 3 SECONDS AT TOP AND SQUEEZE.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
4-6 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL HIP THRUST
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
WEIGHT
SETS
REPS
REST
DROPSET
4
21 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
COMMENTS / INSTRUCTIONS
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 5 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8049129 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 LEG CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 CABLE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
NO
BREAK
JUMP
INTO F1
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
F1 BODY WEIGHT CURTSY LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
USE BODY
WEIGHT
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
TUESDAY WEEK 5 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8077675 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 LATERAL RAISES (SUPER SET WITH NEXT ONE)
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
NO
REST
MOVE
TO A2
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
A2 FRONT RAISE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
10 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
B1 ARNOLD PRESS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
C1 TRICEP PUSHUPS
WEIGHT
SETS
BODY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 2
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 5 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8077675 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DIPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
E1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 DUMBBELL TRICEP KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
WEDNESDAY WEEK 5 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021164 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED LATERAL
WALKS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED
KICKBACKS
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
C1 DUMBBELL SPLIT SQUAT INTO LUNGE JUMP
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 5 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8021164 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DUMBBELL CURTSY LUNGES
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
E1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
THURSDAY WEEK 5 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8078053 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 ASSISTED NEUTRAL PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 CABLE FACE PULLS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 5 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8078053 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
E1 DUMBBELL HAMMER CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 DUMBBELL CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 PLANKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
30 SECS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G2 SIDE PLANKS
WEIGHT
SETS
LIGHT
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
25 SECS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
PER SIDE
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 5 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8078117 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED DONKEY
KICKS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 DUMBBELL WALKING LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP. YOU SHOULD STRUGGLE LAST FEW REPS,
THIS IS OK! DO NOT USE BACK LEG TO PUSH
YOURSELF UP
B1 DUMBBELL CURTSY LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
12-15
REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 5 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8078117 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 DUMBBELL STEP UPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
20 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
SATURDAY - REST
SUNDAY - REST
MONDAY WEEK 6 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8078473 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED
FIREHYDRANTS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 DUMBBELL STAGGERED DEADLIFT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1.
HOLD 3 SECONDS AT TOP AND SQUEEZE.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
4-6 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
C1 BARBELL ROMANIAN DEADLIFT
WEIGHT
SETS
REPS
REST
DROPSET
4
21 REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
COMMENTS / INSTRUCTIONS
IN 2 SECONDS, SHOOT UP IN 1. HOLD AT TOP 2
SECONDS. TRY TO PRES THRU HEELS AND USE
GLUTES TO PUSH YOURSELF BACK UP, DO NOT
ROUND BACK.
MONDAY WEEK 6 HAMSTRINGS / GLUTES
GLUTES / HAMS - VIDEO ALBUM: https://vimeo.com/showcase/8078473 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DUMBBELL CURTSY LUNGE
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 CABLE KICKBACKS
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
NO
BREAK
JUMP
INTO F1
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, COME TO RIGHT
ABOVE MID SHINS, SHOOT UP IN 2 SECS.
DO NOT OVEREXTEND BACK.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
F1 LEG CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
USE BODY
WEIGHT
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
TUESDAY WEEK 6 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8077675 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 LATERAL RAISES
WEIGHT
SETS
DROPSET
3
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
A2 FRONT RAISE
WEIGHT
SETS
DROPSET
3
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
B1 ARNOLD PRESS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
3
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
C1 CHEST FLYS
WEIGHT
SETS
BODY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 2
SECONDS AT TOP AND SQUEEZE.
TUESDAY WEEK 6 SHOULDERS / TRIS / CHEST
SHO / TRI / CHEST - VIDEO ALBUM: https://vimeo.com/showcase/8077675 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DIPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
EACH
ARM
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP.
E1 CABLE TRICEP PULLDOWN
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 CABLE OVERHEAD TRICEP EXTENSION
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
WEDNESDAY WEEK 6 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8107519 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SEATED
ABDUCTIONS
2
12 REPS
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED
KICKBACKS
2
12 REPS
30 SECS BODY WEIGHT WITH BAND AROUND KNEES
A1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
B1 BARBELL GLUTE BRIDGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
LIGHT
C1 DUMBBELL SINGLE LEG HIP THRUST
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
WEDNESDAY WEEK 6 GLUTES
GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8107519 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 DUMBBELL SUMO SQUAT PULSE
WEIGHT
SETS
DROPSET
4
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
REPS
REST
COMMENTS / INSTRUCTIONS
21 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 2 SECONDS, SHOOT UP IN 1. TRY
TO PRES THRU HEELS AND USE GLUTES TO
PUSH YOURSELF BACK UP, DO NOT ROUND
BACK.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
E1 CABLE GLUTE KICKBACKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
F1 ABDUCTIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROPSET
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL.
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY LIGHT
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT
THURSDAY WEEK 6 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8078053 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
A1 ASSISTED NEUTRAL PULLUPS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
RETRACT YOUR SCAPULAS. SHOULDERS
AWAY FROM EARS AND KEEP YOUR
ABDOMEN TIGHT. PELVIS NEUTRAL.
B1 WIDE GRIP LAT PULLDOWNS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
20 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 1 SECONDS AT TOP AND SQUEEZE.
C1 SEATED CABLE ROW
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
D1 CABLE FACE PULLS
WEIGHT
SETS
HEAVY
WEIGHT
4
REPS
REST
COMMENTS / INSTRUCTIONS
5-8 REPS 60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
SECONDS AT TOP AND SQUEEZE.
THURSDAY WEEK 6 BACK / BIS / ABS
BACK / BIS - VIDEO ALBUM: https://vimeo.com/showcase/8078053 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
E1 DUMBBELL HAMMER CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
F1 DUMBBELL CURLS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
15 REPS
30
SECS
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
G1 PLANKS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
60 SECS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS.
DECEND IN 4 SECONDS, SHOOT UP IN 1.
HOLD 2 SECONDS AT TOP AND SQUEEZE.
REST
COMMENTS / INSTRUCTIONS
G2 SIDE PLANKS
WEIGHT
SETS
LIGHT
WEIGHT
4
REPS
60 SECS 30 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 4 SECONDS, SHOOT UP IN 1. HOLD 1
PER SIDE
SECONDS AT TOP AND SQUEEZE.
FRIDAY WEEK 6 QUADS / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8107600 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
GLUTE ACTIVATION
EXERCISE
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
BANDED SQUATS
2
12 REPS
EACH LEG
NONE MOVE
TO NEXT
MOVEMENT
BODY WEIGHT WITH BAND AROUND KNEES
BANDED HIP
THRUST
2
12 REPS 30 SECS BODY WEIGHT WITH BAND AROUND KNEES
EACH LEG
A1 DUMBBELL WALKING LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP. YOU SHOULD STRUGGLE LAST FEW REPS,
THIS IS OK! DO NOT USE BACK LEG TO PUSH
YOURSELF UP
B1 DUMBBELL CURTSY LUNGES
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
HEAVY
WEIGHT
4
5-8 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
C1 BARBELL NARROW SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
MEDIUM
WEIGHT
4
12-15
REPS
60 SECS FOCUS ON HAVING A NEUTRAL PELVIS. DECEND
IN 2 SECONDS, SHOOT UP IN 1. TRY TO PRES
THRU HEELS AND USE GLUTES TO PUSH
YOURSELF BACK UP, DO NOT ROUND BACK.
Friday WEEK 6 quads / GLUTES
QUADS / GLUTES - VIDEO ALBUM: https://vimeo.com/showcase/8107600 PASSWORD BODY
MAKE SURE TO USE A HEAVIER WEIGHT THAN THE ONE USED LAST WEEK.
D1 BARBELL HIP THRUST
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
2 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
DO NOT LET GLUTES TOUCH FLOOR FOR
FULL TENSION.
E1 BARBELL SUMO SQUAT
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
LIGHT
WEIGHT
4
12 REPS
30
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS, SHOOT UP IN 1. FORM STRAIGHT LINE
AT TOP AND HOLD 3 SECONDS. YOU SHOULD
STRUGGLE LAST FEW REPS, THIS IS OK!
F1 LEG EXTENSIONS
WEIGHT
SETS
REPS
REST
COMMENTS / INSTRUCTIONS
DROP SET 21
REPS
4
21 REPS
60
SECS
FOCUS ON HAVING A NEUTRAL PELVIS. DECEND IN
4 SECONDS AND HOLD 3 SECONDS. KEEP PELVIS
NEUTRAL. GET AS LOW AS POSSIBLE.
BREAKDOWN:
7 REPS MEDIUM
WEIGHT
7 REPS SEMI LIGHT
7 REPS VERY
LIGHT