Accessory Strength

Accessory Strength

$100.00

Duration: 6 weeks, 4 days per week

This program is a progressive overload design with strength training in 3 main accessory lifts, including barbell split squat, seated barbell strict press, and barbell hip thrust. There is also a big focus on full-body accessory work and core strength, with 2 intentionally designed METCONS each week.

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Description

Equipment: You will need access to a full gym setup, designed for the intermediate to advanced athlete. 

Description: This program is a progressive overload design with strength training in 3 main accessory lifts, including barbell split squat, seated barbell strict press, and barbell hip thrust. There is also a big focus on full-body accessory work and core strength, with 2 intentionally designed METCONS each week.

Workout example:

Pre-hab, 3 rounds:

  • 5 each side, bird dogs
  • 7 each arm, single arm DB high pull
  • 3 each leg, squat into forward and reverse lunge 
  • 5 deck squats

 

Strength, Barbell Split Squat

  • 4 x 8 each leg
  • 3 each side, Turkish get-ups

 

Rest 1:30-2 minutes between each set

METCON

3 rounds, each for time:

  • 8 each arm, single arm DB clean and jerk (#50 Men/35 Women)
  • 15 calories on bike

 

Rest 2 minutes between rounds

 

*Videos included for every exercise. You will receive a PDF to download and keep. No refunds or returns

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