Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
45 sec Extended Plank
Lower Body: Strength Balance Progression Often, the simpler the progression, the easier to follow. This section uses a simple method of weekly progressing load while the reps stay the same. Aim for the increase in weight to be enough to experience...
Upper Body: Strength Balance Progression Each week, expect a slightly different stimulus as the bicep and upper trap exercises will change often. One overlooked benefit of this combination is that the bicep works in a lengthened position in the...
Lower Body: Station 1: 10 min Every 2:00 x 5 sets (1 warm up + 4 working) Cyclist Back Squat Warm-up Set - 10 reps - RPE 5-6 Working Set 2 - 8 reps - same weight as set 1 Working Set 3 - 8 reps - same weight as set 1 Working Set 4 - 8 reps - same...