Day 1
Week 1 | Day 1Day 2
Week 1 | Day 2Day 3
Week 2 | Day 3Day 4
Week 2 | Day 4Day 5
Week 3 | Day 5Day 6
Week 3 | Day 6Day 7
Week 4 | Day 7Day 8
Week 4 | Day 8Day 9
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Week 7 | Day 13Day 14
Week 7 | Day 14Day 15
Week 8 | Day 15Day 16
Week 8 | Day 16Referencing the video at the top of the page complete the following warm-up exercises
10 Deep Lunge To Knee Drive
10 Press To Cobra
5 x 5 Deadlift
• Increase weight across each set as appropriate.
• Lift every 2:00
3 Sets
8 Reverse Lunge Step (with DB’s if possible) (4 each leg)
Rest 0:30
8 Pull-ups (be able to get done in no more than 2 sets)
Rest 0:30
8 Hang Power Cleans
Rest 2:00
Notes:
• Choose a weight that challenges you but allows you to be consistent across all sets.
• Should always be 8 reps in a row for both Lunges and Cleans.
Accumulate 1:00 in L-Sit
Notes:
• Choose an option that allows you to be up for at least 10 seconds at a time.
Trap Massage with Lacrosse Ball (3-4 min)