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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