Phase 2
4/6
-4/12
4/13
-4/19
4/20
-4/26
4/27
-5/3
5/4
-5/10
5/11
-5/16
Monday
Pull +
Lunge
Tuesday
Wednesday
Thursday
Friday
Saturday
Met 1
Squat
+ Pull
RDL
+ Press
Met 2
Push
+ Deadlift
Met 1
Squat
+ Pull
RDL
+ Press
Met 2
Push
+ Deadlift
Pull +
Lunge
Squat
+ Pull
RDL
+ Press
Met 2
Push
+ Deadlift
Pull +
Lunge
Met 1
RDL
+ Press
Met 2
Push
+ Deadlift
Met 2
Push
+ Deadlift
Pull +
Lunge
Push
+ Deadlift
Pull +
Lunge
Met 1
Met 1
Squat
+ Pull
Met 1
Squat
+ Pull
RDL
+ Press
Squat
+ Pull
RDL
+ Press
Met 2
Pull +
Lunge
Pull + Lunge
Specific Warmup
-Arm Circles
-Y-Stretch
-T-Stretch
-Bridges
-Hip Flexor Stretch
-Lateral Lunges
Core: 30/15 (4x)
Plank of choice
***Complete 2 Sets with kbells, bar, lighter weight etc. FIRST***
8-10 Reps, 3 Sets, 30-60 Seconds Rest
 Pullups Barbell or Bands
 Goblet Reverse Alternating Lunges
Met:
30/15 (4x)
20/10 (4x) (Each person picks two of the four exercises)
- SL Rev Lunge to SA Press DB on strong side. (IE, if left leg steps back, weight is in
right hand)
- Burpees
- Rope Slams
- Quick Jacks
Romanian Deadlift + Press
Specific Warmup
-Arm Circles
-Thoracic Rotations in hip hinge
-Y-stretch
-T-stretch
-Hip Flexor to Hamstring Stretch
-Squat To Stand
-Lateral Lunges
Core: 30/15 (4x)ea
- Band Leg Ext. Crunch
- Plank of Choice
***Complete 2 Sets with kbells, bar, lighter weight etc. FIRST***
8-10 Reps, 3 Sets, 30-60 Seconds Rest
 Romanian Deadlifts
 KB OH Press
MET: 7 or 8 min round. 10 reps each. Record Rounds.
- KB Dead Lift
- TRX Rows
- Mt. Climbers
- Renegade Row
- DB Squats
- Burpees
Met 1
Core: 20/10 (6xea) 3ea side on side plank.
Side Plank
Vertical Crunch
6 min round:
15 Rope alt. slams
10 Burpees 9,8,7,6,5,4,3,2,1
1 Squat Jump 2,3,4,5,6,7,8,9,10
6 min round:
10 MB Slams
10 Mt. Climbers 9,8,7,6,5,4,3,2,1
1 MB Squat Toss 2,3,4,5,6,7,8,9,10
6 min round:
15 Quick Jacks
10 Plank up downs 9,8,7,6,5,4,3,2,1
1 Lat. Lunge 2,3,4,5,6,7,8,9,10
Squat + Pull
Specific Warmup
-Squat Prying
-Squat To Stand
-Y-Stretches
-Supermans Y & T
-Frog rock back & forth
CORE: 20/10 (4x ea) Partner if needed and share roller
 AB Wheel Rollouts
 Leg Lifts
***Complete 2 Sets with kbells, bar, lighter weight etc. FIRST***
8-10 Reps, 3 Sets, 30-60 Seconds Rest
 Front Barbell Squat OR KB Goblet Squat, upside down if too heavy
 Lawnmower Rows
Met: 20/10 (4-5xea)
- BW Squat w/ band just above knees (mod. No band)
- Side Steps with band around ankles (mod. No band)
- TRX Rows
- MB Slams
- Pulsing Squats
- Burpees
Push + Deadlift
Specific Warmup
-Arm Circles
-T-Supermans
-TRX Y’s
-TRX T’s
-Bridges
-Hip Circles
-Cobra (yoga stretch)
CORE: 30/15 (4-5x)
- V-Situps
***Complete 2 Sets with kbells, bar, lighter weight etc. FIRST***
8-10 Reps, 3 Sets, 30-60 Seconds Rest
 Pushups
 Deadlifts
Met: 7min (2x) 10 Reps Ea.
- Ropes (Lat. Movement hands in and out like pec. fly)
- RDL or KB Swing
- MT. Climbers
- Sumo Squat
Met 2
Core: 20/10 (6xea)
-Full Plank with an arm reach
-Side Plank with a crunch
40/20 (x2) 20/10 (x3)
-Quick Jacks
-Squat Press (w/ DB, KB)
-Full Plank w/ Lat hop feet together (or step outs/toe taps)
-High Knees
40/20 (x2) 20/10 (x3)
-Burpees
-Squat Jump to narrow hop
-Reverse Lunge to hop
-Toe Taps on MB