PHASE I WORKOUT FOUNDATIONAL WORKOUT Complete 2 Sets 8 12 Reps PB Squats PB

Phase i workout foundational workout complete 2 sets

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PHASE I WORKOUT FOUNDATIONAL WORKOUT Complete 2 Sets, 8-12 Reps PB Squats PB Dumbbell Rows PB Dumbbell Chest Press PB Seated Shoulder Press Short Lever Ball Crunches STEPS 6,000-8,000 Steps TENSION SESSION Complete 2 Sets AMRAP then 15 sec. hold Floor Bridge RTT PB Prone Cobra RTT PB Dumbbell Flyes RTT (Bottom Hold) Split Stance Lateral RTT (Top Hold) Plank (Straight Hold) - Hold until form begins to break down STEPS 6,000-8,000 Steps 90/90 Variations 2 sets of 30 seconds, each leg Wall Press Very slow tempo, 2 sets of 5 reps Combat Stretch 2 sets, 5 reps each leg 90/90 Variations 2 sets of 30 seconds, each leg Wall Press Very slow tempo, 2 sets of 5 reps Combat Stretch 2 sets, 5 reps each leg 90/90 Variations 2 sets of 30 seconds, each leg Wall Press Very slow tempo, 2 sets of 5 reps Combat Stretch 2 sets, 5 reps each leg 90/90 Variations 2 sets of 30 seconds, each leg Wall Press Very slow tempo, 2 sets of 5 reps Combat Stretch 2 sets, 5 reps each leg PRIMING SESSION PRIMING SESSION PRIMING SESSION PRIMING SESSION STEPS 6,000 - 8,000 Steps FULL WORKOUT FULL WORKOUT DAY 1 DAY 4 DAY 2 DAY 5 DAY 3 DAY 6 DAY 7 2 MAPS Starter Blueprints © 2018 Mind Pump Media, LLC All rights reserved. TRACK YOUR PROGRESS: (Complete for a total of 4 weeks) 1 2 3 4 STEPS 6,000 - 8,000 Steps STEPS 6,000 - 8,000 Steps FOUNDATIONAL WORKOUT Complete 2 Sets, 8-12 Reps Adam’s Kneeling Stand Up PB Pullover (single dumbbell) PB Reverse Fly Floor Bridge Chest Press Dumbbell Curls Dumbbell Skull Crushers STEPS 6,000-8,000 Steps TENSION SESSION Complete 2 Sets AMRAP then 15 sec. hold DB Romanian Deadlift Ball Roll-Out RTT Extended Plank (Tension only)- Hold until form begins to break down Bird Dog RTT Hip Flexor Deactivators RTT STEPS 6,000-8,000 Steps FULL WORKOUT FULL WORKOUT
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PHASE II WORKOUTS | Weeks 4-8 PHASE II: Weeks 4-8 | Strength Stability Repeat the following 7 weekly workouts for a total of 4 weeks (28 days) before moving onto Phase III. Definitions: PB = Physio Ball, Reps to Tension (RTT): Do exercise until form breaks down and then hold, AMRAP – As Many Reps As Possible. Do as many repetitions as you can until your form breaks down. In other words, as soon as perfect from breaks, STOP the set.
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  • Spring '14
  • Gale,Elaine

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