Week 1 Day 1
WARMUP:
3 Sets:
30sec Forearm Plank
10 Side Plank Rotations/side
10 Jefferson Curls 3030 Tempo
(Encouraged to use only an empty bar or dowel if you are brand new to this exercise – This is a
mobility focused drill – NOT a strength movement.)
Rest as needed between sets
A) BACK SQUAT
3331; 6,6,6; rest 2-3mins
*In the weeks that follow there will be opportunities to increase load. For this week, focus on
moderate level weights so you can perfect the tempo and quality of the movement.
Tempo refresher: 3331 is 3 seconds down, hold for 3 at the bottom, 3 seconds up, pause 1
second before the next rep. Honor the tempo and use a metronome app or a friend to help
count if you need it.
Perform 3 sets of 6 reps, resting for 2-3 minutes in between each set.
B1) SUITCASE RNT SPLIT SQUAT
2121; 6-8/leg; rest 60sec x 3 sets
B2) SINGLE ARM FARMERS CARRY
30m/arm; rest 60sec x 3 sets
*Ideally load this as heavy as you can
Whenever you see a letter followed by a number, this indicates a superset. So perform 6-8 split
squats, rest 60 seconds, perform the farmer carry, rest 60 seconds, then repeat these two
movements two more times for a total of 3 sets before moving on to part C.
C1) PRONATED STRICT PULL UP
21X1; 4-6reps; rest 60sec x 3 sets
*Use assistance as needed to ensure you hit the exact tempo prescribed
*For bodyweight exercises like the Strict Pull Up it is always assumed that if you have no issue
performing the required reps at the specified tempo, you will add load by hanging weights from
your waist or between your legs. Other example movements you can add weight to include dips
and push ups.
C2) FOREARM PLANK
30-60sec unbroken; rest 60sec x 3
*Go for a full 60sec. If you break and have to come down between 30 and 60sec then the set is
over.
D) 3 SETS – FOR QUALITY
10 Dumbbell Suitcase Russian Step ups/leg (box height should be 3-6″ below knee cap for each
athlete)
10 Ring Face Pull
*Resting as needed between exercises and sets – if you feel good you can move through this
without rest between sets.
Week 1 Day 2
WARMUP:
3 Sets
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
12 Banded Monster Walks (forward and backward)
30sec Side Plank/side
rest as needed between sets
A1) BARBELL Z PRESS
31X1; 8,7,6; rest 90sec
A2) DUMBBELL ROMANIAN DEADLIFT
4111; 6-8reps; rest 90sec x 3 sets
B1) INCLINE DUMBBELL BENCH PRESS
31X1; 6-8reps; rest 60sec x 3 sets
B2) LANDMINE SINGLE LEG ROMANIAN DEADLIFT
31X1; 6-8reps/leg; rest 60sec x 3 sets
C) 10MINS CONTINUOUS GRIND
5 Seated Box Jumps
10 Russian Kettlebell Swings
10 Tuck Ups
20sec Feet on Box Pike Handstand Hold
Week 1 Day 3
WARMUP:
3 Sets
30sec Bent Hollow Hold
30sec Sorenson or Feet Elevated Hamstring Plank
12 Scapular Push Ups on Elbows
rest as needed
A1) KANG SQUAT
31X1; 8,7,6; rest 90sec
A2) GHD HIP EXTENSION OR SUPINE STRAIGHT LEG HIP EXTENSIONS
3012; 6-8reps; rest 60sec x 3
* If you hit the rep range and tempo perfectly you can place a light DB in your hands and hold it
in front of your chest to load this. Also, if you don’t have a GHD, see the program information
page for suggestions on how to rig one up or sub with Supine Straight Leg Hip Extensions.
B1) GOBLET SQUAT
5551; 3-5reps x 3 sets (add load with each set and finish at 90% effort – strict TEMPO is key
here)
B2) HALF KNEELING SINGLE ARM DB PRESS
2112; 6-8reps; rest 60sec x 3 sets
C1) SUITCASE RNT REVERSE LUNGES
30X1; 6-8/leg; rest 30sec x 3
C2) DUAL DUMBBELL PRONE ROW
2111; 6-8reps; rest 30sec x 3 sets
C3) WALL SIT
30-45sec; rest 90sec x 3 sets
Week 2 Day1
WARMUP:
3 Sets:
10 Rower Pike Ups 2010 Tempo
10 Landmine Oblique Twists 2010 Tempo
10 Jefferson Curls 3030 tempo – more practice this week – move slowly and controlled
Rest as needed between sets
A) BACK SQUAT
3331; 5,5,5; rest 2-3mins (Build a little from week 1)
B1) SUITCASE RNT SPLIT SQUAT
3111; 5-7 reps/leg; rest 60sec x 3 sets
*building from last week slightly
B2) SINGLE ARM KETTLEBELL RACK CARRY
30m/arm (tough – stay tall and tight in torso, avoid leaning to one side); rest 60sec x 3 sets
C1) LEAN AWAY STRICT RING PULL UP
31X1; 3-5reps; rest 60sec x 3 sets
*If you require a scaling option here, attempt to perform pull up negatives. Jump to the top of the
rep and lower under control. Also attempt to lean back as the movement depicts. If both options
are too advanced then please move to a Body Row.
C2) WEIGHTED FOREARM PLANK
Plate on back – 40-60sec unbroken; rest 60sec x 3
D) 3 SETS – FOR QUALITY
12 steps KB Suitcase Walking Lunge
rest 30sec
10-12 Dual Dumbbell Upright Row 21X1 Tempo rest 60-90sec
Week 2 Day 2
WARMUP:
3 Sets
6/arm Half Kneeling Bottom Up KB Press
12 Lateral Banded Walks
20sec Star Side Plank/side
rest as needed between sets
A1) BARBELL Z PRESS
31X1; 7,6,5; rest 90sec (build from last week’s loads)
A2) DUMBBELL ROMANIAN DEADLIFT
3121; 5-7reps; rest 90sec x 3 sets
* Increase load a little from last week
B1) INCLINE DUMBBELL BENCH PRESS
40X1; 8,6,6; rest 60sec
B2) LANDMINE SINGLE LEG ROMANIAN DEADLIFT
30X1; 5-7reps/leg; rest 60sec x 3 sets
C) 10MINS CONTINUOUS GRIND
15sec Dip Support (bar or rings)
5 Strict Toes to Bar*
5 Russian KBS + 5 American KBS
10m Single Arm KB Overhead Carry/arm
*Scaling options: strict Knees to Elbow or Banded Reverse Crunch
Week 2 DAY 3
WARMUP:
3 Sets
30sec Hollow Body Flutter Kicks
30sec Sorenson (plate loaded in front of chest) or Feet Elevated Hamstring Plank
10 Single Leg Glute Bridge/leg (bodyweight or use a light band)
rest as needed
A1) KANG SQUAT
3131; 5,4,3; rest 60sec
A2) GHD HIP EXTENSION OR SUPINE STRAIGHT LEG HIP EXTENSION
2112; 8,6,4; rest 60sec x 3
B1) GOBLET SQUAT
4441; 3-5reps; rest 60sec x 3 sets (faster tempo – building from last week)
B2) HALF KNEELING SINGLE ARM ARNOLD PRESS
2121; 6-8reps; rest 60sec x 3 sets
C1) SUITCASE RNT REVERSE LUNGES
30X1; 6,6,6/leg; rest 30sec x 3
C2) DUAL DUMBBELL PRONE ROW
30X1; 5-7reps; rest 30sec x 3 sets
C3) WALL SIT
45-60sec; rest 90sec x 3
WEEK 3 DAY 1
WARMUP:
3 Sets
10 Ring Body Saw
20 Russian Twists
10 Barbell Good Mornings light 2010
Rest as needed between movements
A) BACK SQUAT
3331; 4,4,4; rest 2-3mins (build from last week)
B1) SINGLE ARM KETTLEBELL FRONT RACK RNT SPLIT SQUAT
2020; 4-6/leg; rest 60sec x 3 sets
B2) DUAL KETTLEBELL RACK CARRY
40m (tough – stay tall and avoid leaning back); rest 60sec x 3 sets
C1) LEAN AWAY STRICT RING PULL UP
31X1; 3-4 reps (fewer reps this week – increase difficulty by adding load between your legs, or
by using less assistance than last week); rest 60sec x 3 sets
C2) RING PLANK
30-60sec unbroken (add load to your back if you complete 60sec unbroken); rest 60sec x 3
(emphasize external rotation at your shoulders)
D) 3 SETS – FOR QUALITY
10-12 Steps DB Suitcase Reverse Walking Lunge
rest 30sec
10-12 Dumbbell Curl and Press (3020 tempo) – on the 2 second concentric make the curl 1sec
and press 1 sec.
rest 90sec
WEEK 3 Day 2
WARMUP:
3 Sets
6/arm Half Kneeling Arnold Press
12 Goblet Loaded Lateral Band Walks/side
12 Side Plank Rotations/arm
rest as needed between sets
A1) BARBELL Z PRESS
30X1; 6,5,4; rest 90sec (build from last week’s loads)
A2) DUMBBELL ROMANIAN DEADLIFT
3030; 4-6reps; rest 90sec x 3 sets
B1) SINGLE ARM INCLINE DUMBBELL BENCH PRESS
40X0; 4-6/arm; rest 60sec x 3 sets
B2) DUMBBELL SINGLE LEG ROMANIAN DEADLIFT
30X1; 4-6reps/leg; rest 60sec x 3 sets
C) 10MIN CONTINUOUS GRIND
20sec Feet Elevated Plank
4 Renegade Rows (HEAVY)
10 Weighted Sit Ups
4 Broad Jumps max distance
WEEK 3 Day3
WARMUP:
3 Sets
30sec Bent Hollow Rock
30sec Good Morning Hold
10 Single Leg Bodyweight Hip Thrust/leg 10X1 Tempo
rest as needed
A1) KANG SQUAT
3131; 3,3,3; rest 60sec x 3
A2) DUMBBELL GLUTE BRIDGE
20X1; 14-18reps; rest 60sec x 3
B1) GOBLET SQUAT
3331; 4-6reps (reps up this week, faster tempo); rest 60sec x 3 sets
B2) TALL KNEELING KB PRESS
3131; 4-6reps/arm; rest 60sec x 3 sets
C1) CONTRALATERAL KETTLEBELL RACK RNT REVERSE LUNGES
30X1; 4-6/leg; rest 30sec x 3
C2) ALTERNATING DUAL PRONE ROW
20X1; 6/arm; rest 30sec x 3 sets
C3) GOBLET LOADED WALL SIT
(Kettlebell or dumbbell) 45sec; rest 90sec x 3 sets
WEEK 4 DAY 1
WARMUP:
3 Sets
30sec Weighted Hollow Body Hold (plate in hands)
10 Half Kneeling Landmine Twists/side (1010 tempo)
15 Banded Good Mornings 2010 tempo
Rest as needed between sets
A) BACK SQUAT
2221; 3,3,3 rest 2-3mins (build from last week)
*tempo is shorter this week with fewer reps. keep your quality very high and challenge yourself
B1) DUAL KETTLEBELL FRONT RACK RNT SPLIT SQUAT
2020; 3-5/leg; rest 60sec x 3 sets
B2) SINGLE ARM KETTLEBELL OVERHEAD CARRY
30m/arm; rest 60sec x 3 sets
C1) WIDE GRIP STRICT PULL UP
31X1; 4-5 reps; rest 60sec x 3 sets
*Continue to use assistance as needed in order to hold proper tempo and rep ranges. Add load
if this tempo is manageable for you at these reps.
C2) FEET ELEVATED RING PLANK
45-60sec unbroken (feet on 6-16″ box – rings close to floor below feet); rest 60sec x 3
D) 3 SETS – FOR QUALITY
10-12 Zottman Curls 3010 Tempo
rest 30sec
30sec Tuck L-Hang (accumulate the full time if you cannot do it without stopping)
rest 60-90sec
WEEK 4 DAY 2
WARMUP:
3 Sets
10 Dumbbell Floor Press 20X1
5m Tall Plank Lateral Theraband Walk/side
10 Dumbbell Side Plank Rotation/arm
rest as needed between sets
A1) BARBELL Z PRESS
21X1; 5,4,3 rest 90sec (build from last week’s loads)
A2) SINGLE ARM DB CROSS BODY RDL
3111; 5-7reps/arm; rest 90sec x 3 sets
B1) ALTERNATING DUMBBELL INCLINE BENCH PRESS TOP DOWN
40X0; 5/arm; rest 60sec x 3 sets
B2) DUMBBELL SINGLE LEG ROMANIAN DEADLIFT
20X0; 4-6/leg; rest 60sec x 3 sets
C) 10MIN CONTINUOUS GRIND
2 Wall Walks
12 American Kettlebell Swings (TOUGH LOAD)
6 Drop Jumps (work on good landing positions)
20m Single Arm KB Rack Carry
WEEK 4 DAY 3
WARMUP:
3 Sets
10 Single Arm Dumbbell Powell Raise/arm 30X0
10 Side Planks Clamshell/side (pause 1sec a top of each)
20 Frog Pumps
rest as needed
A1) BARBELL GOOD MORNING
3111; 6-8reps rest 60sec
A2) BARBELL GLUTE BRIDGE
20X1; 10-12 reps rest 60sec x 3
B1) GOBLET SQUAT
2221; 5-7reps; rest 60sec x 3 (reps up, tempo faster – keep building)
B2) TALL KNEELING FILLY PRESS
31X1; 4-6reps/arm; rest 60sec x 3 sets
C1) KB FRONT RACK RNT REVERSE LUNGES
30X1; 4-6/leg; rest 30sec x 3
C2) CHAINSAW ROW
30X0; 4-6/arm; rest 30sec x 3 sets
C3) DUAL KB FRONT RACK WALL SIT
40-60sec; rest 90sec x 3 sets
WEEK 5 DAY 1
WARMUP:
3 Sets
30sec Superman hold
10 Tall Kneeling Landmine Twist/side
5/leg Split Stance Dumbbell RDL 3010
Rest as needed between sets
A) BACK SQUAT
31X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 23mins x 3 sets
*This form of set prescription is called a cluster set. The cluster of 2’s yields a total of 6 reps per
set.
B1) KETTLEBELL FRONT RACK FRONT FOOT ELEVATED SPLIT SQUAT
2-4″ step; 2121; 4-6/leg; rest 60sec x 3 sets
B2) SINGLE ARM FARMERS CARRY
30m/arm; rest 60sec x 3 sets
*Do not lean to one side. Attempt to stay vertical and control your steps.
C1) SEMI SUPINATED STRICT RING PULL UP
21X2; 3-5reps; rest 60sec x 3 sets
*Use assistance as needed and hold the pause this week longer at the top
C2) SINGLE LEG RING PLANK
30-40sec/leg unbroken; rest 60sec x 3
D) 3-4 SETS – FOR QUALITY
15 Hammer Curls 1010
20sec L-Sit on Parallettes
WEEK 5 DAY 2
WARMUP:
3 Sets
10 Glute Bridge Dumbbell Floor Press 20X1
10m Quadruped Crawl forward and backward
30sec KB Side Plank
rest as needed between sets
A) SUPINATED GRIP DEADLIFTS
3131; 6,6,6 rest rest 90sec
B) GLUTE BRIDGE DUMBBELL BENCH PRESS
21X2; 6,6,6 rest 90sec
C1) SINGLE ARM DUMBBELL PUSH PRESS
50X0; 4-6/arm; rest 60sec x 3 sets
*Slow down is KEY on this one
C2) CROSS BODY SINGLE LEG RDL
30X1; 5-7reps/leg; rest 60sec x 3 sets
D) 12MINS CONTINUOUS GRIND
10m Bear Crawl
10 Dumbbell Deadlifts (tough for you)
6 Strict Toes to Rings
20m Dumbbell Farmers Carry
WEEK 5 DAY 3
WARMUP:
3 Sets
30 Seated Banded Hip Abductions
30sec Band Resisted Deadbug
8 Banded Face Pulls
rest as needed
A1) BARBELL GOOD MORNING
4010; 5-7reps rest 60sec x 3 sets
A2) SINGLE LEG DUMBBELL GLUTE BRIDGE
10X1; 8-10/leg; rest 60sec x 3
B1) 1-1/4 DUAL KETTLEBELL RACK SQUAT
(3sec lowering on first eccentric); 4-6reps; rest 60sec x 3 sets
B2) SINGLE ARM KETTLEBELL Z PRESS
21X2; 6-8/arm; rest 60sec x 3 sets
*If you are struggling to get into a comfortable position on the floor you can elevate your hips
onto a 2-4″ plate to get better position
C1) ALTERNATING KETTLEBELL FRONT RACK REVERSE LUNGE
20X0 (no RNT this week); 10-12 reps alternating; rest 30sec x 3
C2) PLANK DB ROW
21X2; 4-6/arm alternating; rest 30sec x 3 sets
C3) GOBLET LOADED SINGLE LEG WALL SIT
30sec/leg; rest 90sec x 3 sets
BASECAMP: WEEK 6 DAY 1
WARMUP:
3 Sets
30sec Weighted Superman hold
20 Russian Twists (Hold Dumbbell or Med Ball in Hands)
10 steps Death March (light loads) 2010 tempo 5/leg
Rest as needed between sets
A) BACK SQUAT
21X1; 2.4.6; (drop set – 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps
per set); rest 2mins x 3 sets
*The time you rest between 2 and 4, 4 and 6 is the time it takes you to rack the bar, strip the
weight, and pull the bar back off the rack.
B1) MIXED RACK SUITCASE FRONT FOOT ELEVATED SPLIT SQUAT
2-4″ step; 30X1; 3-5/leg; rest 60sec x 3 sets
B2) DUAL KETTLEBELL OVERHEAD CARRY
30m; rest 60sec x 3 sets
C1) WIDE GRIP STRICT PULL UP
21X0; AMRAP at Tempo; rest 60sec x 3 sets
*Continue performing pull ups at the prescribed tempo consecutively until you reach failure or
cannot control this tempo any longer. Record total reps.
C2) SINGLE ARM RING PLANK
30-45sec/arm unbroken; rest 60sec x 3
D) 3-4 SETS – FOR QUALITY
10 DB Single Arm Reverse Curls
20sec L-Sit Flutter Kicks
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 6 DAY 2
WARMUP:
3 Sets
6 Tall Kneeling KB Press
6 Tall Kneeling KB Push Press
15m DB Bear crawl Slow and deliberate
20sec KB star plank/side
rest as needed
A1) SUPINATED GRIP DEADLIFTS
3131; 5,5,5 rest rest 90sec
A2) GLUTE BRIDGE DUMBBELL BENCH PRESS
21X2; 5,5,5 rest 90sec
*Building from last week
B1) SINGLE ARM DUMBBELL PUSH PRESS
40X2; 3-5/arm; rest 60sec x 3 sets
B2) CROSS BODY SINGLE LEG RDL
40X1; rest 60sec x 3 sets
C) 12MINS CONTINUOUS GRIND
5 Pike Strict HSPU
15 Russian Kettlebell Swings
5 Burpee Broad Jumps
20m Single Arm KB Farmers Carry/arm
WEEK 6 DAY 3
WARMUP:
3 Sets
10 Clamshell Side Planks/side (hit top position and down)
6 Single Arm DB Muscle Snatch/arm
5 Single Leg Bodyweight Hip Thrust R
5 Single Leg Bodyweight Hip Thrust L
10 Bodyweight Hip Thrust Double Leg
rest as needed
A1) SUMO STANCE GOOD MORNING
3030; 4-6reps rest 60sec x 3 sets
A2) SINGLE LEG BARBELL GLUTE BRIDGE
20X1; 6-8/leg; rest 60sec x 3
B1) 1-1/4 DUAL KETTLEBELL RACK SQUAT
(3sec lowering on first eccentric); 3-5reps; rest 60sec x 3 sets
*Increase load from last week
B2) SINGLE ARM DUMBBELL Z PRESS
31X1; 5-7/arm; rest 60sec x 3 sets
C1) KETTLEBELL RACK DROP LUNGE
20X0 (stand on 2-4″ step); 10-12 reps alternating; rest 30sec x 3
C2) SINGLE ARM DUMBBELL TORSO ROW
30X1; 6-8/arm; rest 30sec x 3 sets
C3) DUAL KB RACK SINGLE LEG WALL SIT
30-40sec/leg; rest 90sec x 3 sets
BASECAMP: WEEK 7 DAY 1
WARMUP:
3 Sets
20 Bodyweight Hip Thrusts (if you want to place a light dumbbell on your hips for this please do)
45sec Plank Army Crawlers
20 Single Leg Cone Touch Alternating
Rest as needed between sets
A) BACK SQUAT
20X1; 2.3.4; (drop set – 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per
set); rest 2mins x 3 sets
*Similar to last week in that you rest as long as it takes to strip load
B1) DB SUITCASE REAR FOOT ELEVATED SPLIT SQUAT
6-12″ box or plates stacked behind you; 21X1; 6-8reps/leg; rest 60sec x 3 sets
B2) DUMBBBELL CROSS BODY CARRY
30m/arm; rest 60sec x 3 sets
C1) WIDE GRIP STRICT PULL UP
AMRAP in 40sec; rest 60sec x 3 sets
*This week perform as many reps as you can in the allotted 40sec time span – NO TEMPO
required
C2) ROWER PIKE UPS
2121; 6-10reps rest 90sec x 3
D) 3 SETS – FOR QUALITY
20 Alternating DB Curl and Press 2010 Tempo (10/arm)
20-30sec L-Sit Flutter Kicks
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 7 DAY 2
WARMUP:
3 Sets
12 Alternating Tall Kneeling KB Push Press
12m Reverse Quadruped Crawl
45sec Side Plank/side (elevated feet on 6″ plates or box)
rest as needed
A1) SUPINATED GRIP DEADLIFTS
3131; 4,4,4 rest 90sec
*Building from last week
A2) GLUTE BRIDGE DUMBBELL BENCH PRESS
31X1; 4,4,4 rest 90sec
*Building from last week
B1) ALTERNATING KETTLEBELL PUSH PRESS
20X1; 6-8/arm; rest 60sec x 3 sets
B2) DEATH MARCH
20X1; 10-12 Steps; rest 60sec x 3 sets
C) 12MINS CONTINUOUS GRIND
5 Burpee Box Jump Over
30sec Forearm Plank
5 Single Arm KB Clean + Push Press R
5 Single Arm KB Clean + Push Press L
WEEK 7 DAY 3
WARMUP:
3 Sets
10m KB Rack Lateral Band Walk per side
10 Curtsy Squats/leg (20X0)
10 Cross Body DB Muscle Snatch
rest as needed
A1) WIDE STANCE SEATED GOOD MORNING
3010; 8,8,6; rest 60sec x 3 sets
A2) BANDED HIP THRUST
10X0; 16-20reps; rest 60sec x 3
B1) 1-1/4 SINGLE ARM KETTLEBELL RACK SQUAT
(3sec lowering on first eccentric); 4-5/arm; rest 60sec
B2) ALTERNATING DUMBBELL Z PRESS
30X1; 4-6reps/arm; rest 60sec x 3 sets
C1) KB FRONT RACK REVERSE LUNGES + KB FRONT RACK FORWARD LUNGES
5 Reps Reverse R
5 Reps Reverse L
5 Reps Forward R
5 Reps Forward L
10X0 tempo; rest 30sec x 3
C2) DUAL DUMBBELL BENT OVER ROW
31X1; 6-8reps; rest 30sec x 3 sets
C3) DUCK WALK
20m; rest 90sec x 3
WEEK 8 DAY 1
WARMUP:
3 Sets
10 Barbell Glute Bridge 20X1 Tempo
10 Barbell Ab Roll Outs 2010 Tempo
6-8 Low Band Single Leg RDL/side 30X0 Tempo
Rest as needed between sets
A) BACK SQUAT
20X1; 1.1.1.1; (4 reps total, 15sec break between each single); rest 2mins x 3 sets
*Make these tough!
B1) KETTLEBELL RACK REAR FOOT ELEVATED SPLIT SQUAT
8-14″ box or plates stacked behind you (slightly higher than last week; 30X1; 4-6/leg; rest 60sec
x 3 sets
*Place kettlebells in front rack position (demo video to come)
B2) FILLY CARRY
30m/arm; rest 60sec x 3 sets
C1) SUPINATED STRICT PULL UP
AMRAP Unbroken; rest 60sec x 3 sets
C2) RING BODY SAW
2020; 6-10reps rest 60sec x 3
D) 3-4 SETS – FOR QUALITY
10 KB Reverse Curls 30X0 Tempo
20 Banded Tricep Push Down 10X0 Tempo
20-30sec L-Sit Wipers
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 8 DAY 2
WARMUP:
3 Sets
8 Glute Bridge Dumbbell Bench Press 30X0
3 Wall Walks slow and steady
10 Star Plank Rotations
rest as needed
A1) SUPINATED GRIP DEADLIFTS
3131; 3,3,2; rest 90sec
*Final week building these two
A2) GLUTE BRIDGE DUMBBELL BENCH PRESS
31X1; 3,3,2 rest 90sec
*Final week building these two
B1) ALTERNATING KETTLEBELL PUSH PRESS
20X1; 4-6/arm; rest 60sec x 3 sets
B2) DEATH MARCH
20X0; 8-10steps; rest 60sec x 3 sets
*Load heavier this week than last
C) 12MIN CONTINUOUS GRIND
3 Hollow Body Wall Walks
8 Dual Kettlebell Clean
8 Hindu Push Ups
Dual Kettlebell Rack Carry 20m
WEEK 8 DAY 3
WARMUP:
3 Sets
Lateral Band Walks x 20 reps (10/side)
Monster Band Walks x 20 reps (10 for/10 back)
30sec – KB Front Rack 90 Degree Squat Hold
Bent Hollow Hold 30sec
rest as needed
A1) WIDE STANCE SEATED GOOD MORNING
3111; 6,6,4; rest 60sec x 3 sets
A2) BARBELL HIP THRUST
30X2; 10,8,6; rest 60sec
B1) 1-1/4 SINGLE ARM KETTLEBELL RACK SQUAT
(4sec lowering on first eccentric); 3-4/arm; rest 60sec
*MAKE THESE TOUGH TODAY!
B2) DUAL KETTLEBELL Z PRESS
30X2; 6-8reps; rest 60sec x 3 sets
*Moderate loads to ensure you nail the tempo perfectly
C) 4 SETS – MOVE WITH PURPOSE NOT SPEED
15m Goblet Duck Walks
12 Ring Rows – feet elevated at 1010 tempo
12 DB Suitcase Lateral Box Step Overs 6/leg
rest walk 2mins