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: Tip: Station 4 Aim to do as many reps as possible before you break up. Do not focus too much on the progression from week to week in this section. Focus more on the stimulus that you are getting in the present moment. Push as much as...
Upper Body: Tip: Strength Balance Progression For this training section, the skull crusher will be progressed in a few different ways. The exercise selection will change in a three-week cycle to create some variety in the muscles of the...
Lower Body: Tip: Strength Intensity 2 Progression In this training section, you have explored three variations of single-leg work. We are now going back to week 1 to improve upon that stimulus. To improve upon this stimulus, increase the weight...