Stretching foam rolling 3 sets of 20 bird dogs 20

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STRETCHING, FOAM ROLLING, 3 SETS OF 20 BIRD DOGS, 20 MINUTE WALK FRIDAY: DEADLIFT 2X9 @ 70% WARMUP SETS AS NEEDED BUILDING UP TO 70% SQUAT ACCESSORIES SSB SQUAT 2 SETS 8 REPS WIDE STANCE BOX SQUAT 3 SETS 12 REPS LEG EXTENSIONS 4 SETS 20 REPS CLOSE STANCE LEG PRESS 4 SETS 20 REPS WEIGHTED LUNGES 3 SETS 12 REPS PER SIDE JACK KNIFE 3 SETS 20 REPS
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SATURDAY BENCH 2X9 @ 70% WARMUP SETS AS NEEDED BUILDING UP TO 70% ACCESSORIES / WEAK POINTS / HYPERTROPHY FLOOR PRESS 2 SETS 8 REPS INCLINE DUMBBELL PRESS 3 SETS 12 REPS DUMBBELL FLYES 3 SETS 20 REPS UPRIGHT ROWS 3 SETS 12 REPS SKULLCRUSHERS 4 SETS 20 REPS SUNDAY: ACTIVE RECOVERY/MOBILITY/LIGHT CONDITIONING STRETCHING, FOAM ROLLING, 3 SETS 20 BANDED FACE PULLS, 20 MINUTE WALK NOTE DURING THIS 12 WEEK PROGRAM, IT IS IMPORTANT TO BE IN A CALORIE SURPLUS. STRENGTH AND RECOVERY ARE CRITICAL. FOOD IS FUEL. AIM TO STAY ACTIVE EVEN ON REST DAYS. SET ASIDE 30 MINUTES TO STRETCH, DO MOBILITY DRILLS, AND DO LIGHT CARDIO. CHOOSE ACCESSORY MOVEMENTS THAT ARE CHALLENGING AND ADDRESS WEAK POINTS. ALTERNATE BETWEEN MOVEMENTS THAT OVERLOAD AND SHORTEN THE MOVEMENT (BLOCK PULLS, FLOOR PRESS) WITH THOSE THAT INCREASE SPEED AND RANGE OF MOTION (DEFICITS, BAND WORK).
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ACCESSORY MOVEMENT LIST (CHOOSE 2 PER SESSION) DEADLIFT: BLOCK PULLS, DEFICIT DEADLIFT, SNATCH GRIP DEADLIFT, T-BAR ROWS, WEIGHTED PULL-UPS, KETTLEBELL SWINGS BENCH: CAMBERED BAR, NEUTRAL GRIP PRESS, BANDED SPEED BENCH, CLOSE
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