Strength Day MxS (Day1)
Exercise
Tempo
Week 1
Week 2
Week 3
Week 4
Set x Reps
Set x Reps
Set x Reps
Set x Reps
A1. Barbell Front Squat
3-1-X-1
3x6r
4x5r
5x5r
2x3r
A2. 1 DB Chest Press
2-1-X-1
3x8r/s
4x6r/s
5x5r/s
2x5r/s
2x12p
3x10p
3x12p
2x10p
A3. Plank w/ Shoulder Taps
B1. Barbell Hip Thrust
2-1-X-1
3x6r
4x6r
5x5r
2x5r
B2. 1 Arm DB Bent Over Row
2-1-X-1
3x8r/s
4x6r/s
5x5r/s
2x5r/s
Reference Video
Rest Interval
30s rest in between
exercises, 2:30 mins in
between sets
2x12p
3x10p
3x12p
2x10p
30s rest in between
exercises, 2:30 mins in
between sets
C1. Weighted Calf Raise
3-1-X-1
2x12r
2x15r
3x12r
2x8r
30s
C2. Hallow Body Pullover
2-0-X-1
2x10r
2x12r
3x10r
2x10r
2:00
D. Max CM Jump Squat
X-2-10
3x5r
3x6r
4x5
2x5r
5-10s/rep
2:00
X-2
3x4r/s
3x5r/s
4x4r/s
2x3/s
2s/rep
2:00
2
3
4
1
B3. Downward Dog
E. Triple Lat Hop to Bound
WORKOUT INTENSITY
Notes
https://www.youtube.com/watch?v=0wVC3sxUqZc
https://www.youtube.com/watch?v=WEKEnR12s0E
https://www.youtube.com/watch?v=QOCn3_iOAro
https://www.youtube.com/watch?v=aweBS7K71l8
https://www.youtube.com/watch?v=JaGRjokVKT4
https://www.youtube.com/watch?v=Rtk1pJDlJD8
https://www.youtube.com/watch?v=wxwY7GXxL4k
https://www.youtube.com/watch?v=s2lPbChMfUM
https://www.youtube.com/watch?v=AxoJtJ0rTpo
https://www.youtube.com/watch?v=INa47dDSlU4
Hold your breath before you squat down. Squeeze abs.
Change to Floor Press kung walang bench
Keep the core tension constant
Pwede DB's if walang Barbell
Jump with INTENT
Mimic the video form but jump higher
*READ*: If you don't have access sa gym, change Front Squat to Goblet Squat, Chest Press to Floor Press, Box Jumps to Max Squat Jump
Try to increase the weight your lifting per week except during the 4th week (DELOAD). Ideally, 2.5-5lbs/side for the UPPER BODY, 5-10lbs/side for the LOWER BODY.
MxS Day 1
Tempo Example 1
Warm Up
Week 1
Week 2
Week 3
Week 4
Monday
Monday
Monday
Monday
3-0-X-1 SQUAT (3 secs down, 0 pause at the desired depth, explode up (X), 1 sec pause at the top before doing another repetition
3: Downward Phase (Eccentric - muscle lengthening)
0: Pause between Downward and Upward Phase (Isometric)
X: Upward Phase (Concentric - muscle shortening)
1: Pause between reps or Upward and Downward Phase (Isometric)
5 minutes Skip Ropes / Jog / Jog in Place / 2 minutes Jumping Jacks
Lunges Series x 5 each per side
https://www.youtube.com/watch?v=DOnJYysJxnw
Downward Dog x 10 reps
https://www.youtube.com/watch?v=o6aPDLFYBZE
Toe Touch Squat x 10 reps
https://www.youtube.com/watch?v=HoUq3JTskYA
Accessory Day (Day 1)
Exercise
Tempo
A1. Pillar Bridge
Week 1
Week 2
Week 3
Week 4
Set x Reps
Set x Reps
Set x Reps
Set x Reps
2x30s
2x35s
3x35s
2x30s
A2. Side Plank w/ Leg Abd. hold
2x20s/s
2x25s/s
3x25s/s
2x20s/s
B1. Split Squat Isometric Hold
2x20s/s
2x25s/s
3x20s/s
2x15s/s
B2. 1 Leg Glute Bridge Hold
2x20s/s
2x25s/s
3x20s/s
2x15s/s
B3. Quadruped Hip Ext. (Bent)
2x6r/s
2x8r/s
2x10r/s
2x5r/s
B4. Quadruped Hip Ext. (Straight)
Reference Video
Rest Interval
30s between exercises,
1:30 between sets
15-20s between exercises,
1:00-1:30 between sets
2x6r/s
2x8r/s
2x10r/s
2x5r/s
C1. Reverse Lunges
2-1-X-1
3x5r/s
3x5r/s
3x5r/s
2x5r/s
C2. Single Leg Deadlift
3-0-X-1
3x5r/s
3x5r/s
3x5r/s
2x5r/s
C3. 1 Arm DB Situps
2-1-X-1
3x6r/s
3x8r/s
3x10r/s
2x5r/s
D. Pogo Jumps w/ arm swing
2x15r
2x20r
2x25r
2x15r
2:00mins between sets
E. Lateral Shuffles
2x20s
3x15s
4x15s
2x15s
2:30-3:00 between sets
Low
Medium
High
Low
Week 1
Week 2
Week 3
Week 4
Tuesday
Tuesday
Tuesday
Tuesday
Loading Parameter
Ideally Day 3 of the week
Tempo Example 1
Warm Up
20-30s between exercises
1:30-2:00 between sets
https://www.youtube.com/watch?v=9vrlGRH2A1c
https://www.youtube.com/watch?v=JkutR3itgVs
https://www.youtube.com/watch?v=_towU56s66g
https://www.youtube.com/watch?v=1DoFQWTF9Hg
https://www.youtube.com/watch?v=8fpM_oLM_RE
https://www.youtube.com/watch?v=MEV_gOua-Bc
https://www.youtube.com/watch?v=0dBtXbm0mxs
https://www.youtube.com/watch?v=swlTcdzRJkg
https://www.youtube.com/watch?v=l6w1rNQqfRw
https://www.youtube.com/watch?v=Oy4GBFpMYtM
https://www.youtube.com/watch?v=sd7ZkWe4_lg
3-0-X-1 SQUAT (3 secs down, 0 pause at the desired depth, explode up (X), 1 sec pause at the top before doing another repetition
3: Downward Phase (Eccentric - muscle lengthening)
0: Pause between Downward and Upward Phase (Isometric)
X: Upward Phase (Concentric - muscle shortening)
1: Pause between reps or Upward and Downward Phase (Isometric)
5 minutes Skip Ropes / Jog / Jog in Place / 2 minutes Jumping Jacks
Lunges Series x 5 each per side
https://www.youtube.com/watch?v=DOnJYysJxnw
Downward Dog x 10 reps
https://www.youtube.com/watch?v=o6aPDLFYBZE
Toe Touch Squat x 10 reps
https://www.youtube.com/watch?v=HoUq3JTskYA
Notes
Strength Day MxS (Day 2)
Exercise
Tempo
Week 1
Week 2
Week 3
Week 4
Set x Reps
Set x Reps
Set x Reps
Set x Reps
A1. Barbell Front Squat
3-1-X-1
3x5r
4x4r
5x4r
2x3r
A2. Push Ups
2-1-X-1
3x10r
4x8r
5x6r
2x6r
2x10
3x8p
3x10r
2x8p
A3. Plank w/ Shoulder Taps
B1. Barbell Hip Thrust
2-1-X-1
3x5
4x5r
5x4r
2x3r
B2. Barbell Bent Over Row
2-1-X-1
3x5r
4x5r
5x4r
2x5r
B3. Blackburn
2x15r
3x15r
3x20r
2x15r
C1. Weighted Calf Raise
3-1-X-1
2x12r
2x15r
3x12r
2x8r
C2. Weighted Situps
2-0-X-1
2x10r
2x12r
3x10r
2x10r
D. 180 Jumps
X-2
3x5r
3x6r
4x5r
2x3r
E. 1 Leg Hurdle Hop
X-2
3x5r/s
3x6/s
4x5/s
2x3/s
2
3
4
1
WORKOUT INTENSITY
Reference Video
Notes
Rest Interval
https://www.youtube.com/watch?v=0wVC3sxUqZc
https://www.youtube.com/watch?v=18L71r1nKQk
https://www.youtube.com/watch?v=QOCn3_iOAro
https://www.youtube.com/watch?v=aweBS7K71l8
30s rest in between
exercises, 2:30 mins in https://www.youtube.com/watch?v=JaGRjokVKT4
between sets
https://www.youtube.com/watch?v=mlCnhTQyFxc
30s
https://www.youtube.com/watch?v=wxwY7GXxL4k
2:00
https://www.youtube.com/watch?v=UAwqAYYcC-4
5s/rep
2:00/set https://www.youtube.com/watch?v=yoSUzF2Wnr8
2s/rep
2:00/set https://www.youtube.com/watch?v=JaVk-o8gZWg
30s rest in between
exercises, 2:30 mins in
between sets
Hold your breath before you squat down. Squeeze abs.
Feet Elevated sa 3rd Week
Keep the core tension constant
Pwede DB's if walang Barbell
Challenge your shoulder's range of motion
Go heavy
Jump with INTENT
Don't forget to swing your arms
*READ*: If you don't have access sa gym, change Front Squat to Goblet Squat. Sa Barbell Hip Thrust, just add weights if possible kahit 'di barbell. Hurdle jumps kahit imaginary hurdles.
Try to increase the weight your lifting per week except during the 4th week (DELOAD). Ideally, 2.5-5lbs/side for the UPPER BODY, 5-10lbs/side for the LOWER BODY.
MxS Day 1
Tempo Example 1
Warm Up
Week 1
Week 2
Week 3
Week 4
Thursday
Thursday
Thursday
Thursday
3-0-X-1 SQUAT (3 secs down, 0 pause at the desired depth, explode up (X), 1 sec pause at the top before doing another repetition
3: Downward Phase (Eccentric - muscle lengthening)
0: Pause between Downward and Upward Phase (Isometric)
X: Upward Phase (Concentric - muscle shortening)
1: Pause between reps or Upward and Downward Phase (Isometric)
5 minutes Skip Ropes / Jog / Jog in Place / 2 minutes Jumping Jacks
Lunges Series x 5 each per side
https://www.youtube.com/watch?v=DOnJYysJxnw
Downward Dog x 10 reps
https://www.youtube.com/watch?v=o6aPDLFYBZE
Toe Touch Squat x 10 reps
https://www.youtube.com/watch?v=HoUq3JTskYA
Accessory Day (Day 2)
Exercise
Tempo
A1. Pillar Bridge
Week 1
Week 2
Week 3
Week 4
Set x Reps
Set x Reps
Set x Reps
Set x Reps
2x30s
2x35s
3x35s
2x30s
A2. Side Plank w/ Leg Add. Hold
2x20s/s
2x25s/s
3x25s/s
2x20s/s
B1. 1 Leg Wall Squat Hold
2x10s/s
2x12s/s
3x12s/s
2x10s/s
B2. Shoulder Elev. Hip Thurst Hold
2x20s
2x25s
3x25s
2x15s
B3. Quadruped Hip Ext. (Bent)
2x6r/s
2x8r/s
2x10r/s
2x5r/s
B4. Side Lying Leg Abduction
Reference Video
Rest Interval
30s between exercises,
1:30 between sets
15-20s between exercises,
1:00-1:30 between sets
2x10r/s
2x12r/s
2x15r/s
2x8r/s
C1. 1 Leg Squat
2-0-X-1
3x5r/s
3x5r/s
3x6r/s
2x5r/s
C2. 1 Legged Leg Curl (Eccentric)
3-1-X-1
3x6r/s
3x8r/s
3x10r/s
2x6r/s
C3. Heavy KB/DB Marches in Place
3x6r/s
3x8r/s
3x10r/s
2x5r/s
D. Pogo Jumps
2x15r
2x20r
2x25r
2x15r
2:00mins between sets
2x20s
3x15s
4x15s
2x15s
2:30-3:00 between sets
Low
Medium
High
Low
Week 1
Week 2
Week 3
Week 4
Friday
Friday
Friday
Friday
E. Crossover Shuffles
Loading Parameter
Ideally Day 3 of the week
Tempo Example 1
Warm Up
Notes
20-30s between exercises
1:30-2:00 between sets
https://www.youtube.com/watch?v=9vrlGRH2A1c
https://www.youtube.com/watch?v=QssiQ7UG1AI
https://www.youtube.com/watch?v=7Tgb8wVzbcY
https://www.youtube.com/watch?v=ng3VoOkkzXE
https://www.youtube.com/watch?v=8fpM_oLM_RE
https://www.youtube.com/watch?v=s6lDpy4AO6w
https://www.youtube.com/watch?v=fvMbaOX6YQg
https://www.youtube.com/watch?v=czBLZccGS50
https://www.youtube.com/watch?v=aFW-E7CgeYM
https://www.youtube.com/watch?v=Oy4GBFpMYtM
https://www.youtube.com/watch?v=MOvaME7zrcY
3-0-X-1 SQUAT (3 secs down, 0 pause at the desired depth, explode up (X), 1 sec pause at the top before doing another repetition
3: Downward Phase (Eccentric - muscle lengthening)
0: Pause between Downward and Upward Phase (Isometric)
X: Upward Phase (Concentric - muscle shortening)
1: Pause between reps or Upward and Downward Phase (Isometric)
5 minutes Skip Ropes / Jog / Jog in Place / 2 minutes Jumping Jacks
Lunges Series x 5 each per side
https://www.youtube.com/watch?v=DOnJYysJxnw
Downward Dog x 10 reps
https://www.youtube.com/watch?v=o6aPDLFYBZE
Toe Touch Squat x 10 reps
https://www.youtube.com/watch?v=HoUq3JTskYA
Put resistance against the wall thru your heels