Drew

Program Outline

Workout A

Squat

Bench

Bent over Row

Clam Shell

Hollow Hold

Workout B

Squat

Press

Underhand Lat Pull

Clam Shell

Side Plank

Workout C

Squat

Bench OR Press

Bent Over Row OR Underhand Lat Pull

Calf Raises

Romanian Dead Lift

Strength Linear Progression

PHASE 1

Workout b 3/1

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x30, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x60.... as heavy as you would like
• B2 Barbell Mobility 3x8
• B3 Db Press warmup 3x5x12s, 20s, 30s
• C1 Db Press 3x5x35s, 40s?
• C2 UH Lat Pull 3x8x95, 100?, 110? push to failure
• C3 Clam Shell 3x12exBlue
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout c 2/24

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x60, 85, 110, 1x1x125
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x150
• B2 Roller press 3x8
• B3 Press Warmup 3x5x55, 65, 75, 1x1x85
• C1 Bb Press 3x5x90
• C2 UH Lat pull 3x8x100
• C3 Tib raises 3x10x35
• D1 Mt. Climber Gliders 3x20tot

Strength Linear Progression

PHASE 1

Workout b 2/22

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x40, 50, 60
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x70
• B2 Barbell Mobility 3x8
• B3 Db Bench warmup 3x5x25s, 35s, 45s
• C1 Db Bench 3x5x50s
• C2 Db BOR 3x8x50s
• C3 Clam Shell Side Plank 3x12exBlue
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout a 2/20

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x65, 85, 125, 1x1x135
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x145
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 60, 70, 1x1x77.5
• C1 Bb Press 3x5x87.5
• C2 UH Lat pull 3x8x95
• C3 Tib raises 3x10x 5
• D1 DL 4x5x95, 115 135, 165

Strength Linear Progression

PHASE 1

Workout c 2/17

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x70, 90, 105, 1x2x115
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x135
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x65, 80, 100...., 1x1x 110
• C1 Bb Bench 3x5x120
• C2 Cable Row 3x8x110
• C3 Clam Plank 3x 10e x Green
• D1 Suitcase carry 3x35ex D/be

Strength Linear Progression

PHASE 1

Workout b 2/15

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x60, 85, 110, 1x1x125
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x135?
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 60, 70, 1x1x77.5
• C1 Bb Press 3x5x85
• C2 UH Lat pull 3x8x92.5
• C3 Tib raises 3x10x 5
• D1 DL 4x5x85, 105 135, 160

Strength Linear Progression

PHASE 1

Workout a 2/13

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x30, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x60
• B2 Barbell Mobility 3x8
• B3 Db Press warmup 3x5x12s, 20s, 30s
• C1 Db Bench 3x5x45s
• C2 Db BOR 3x8x45s
• C3 Clam Shell 3x12exBlue
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout c 2/10

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x70, 90, 105, 1x2x115
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x135
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x55, 75, 95
• C1 Bb Bench 3x5x115
• C2 Cable Row 3x8x105
• C3 Clam Plank 3x 10e x Green
• D1 Farmers Carry 3x35sx D/b

Strength Linear Progression

PHASE 1

Workout b 2/1 & 2/8

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x30, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x60
• B2 Barbell Mobility 3x8
• B3 Db Press warmup 3x5x12s, 20s, 30s
• C1 Db Press 3x5x35s
• C2 UH Lat Pull 3x8x95
• C3 Clam Shell 3x12exBlue
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout a 2/6

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x60, 85, 110, 1x1x125
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x130
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 60, 70, 1x1x77.5
• C1 Bb Press 3x5x82.5
• C2 UH Lat pull 3x8x92.5
• C3 Tib raises 3x10x 5
• D1 DL 4x5x70, 100 130, 155

Strength Linear Progression

PHASE 1

Workout c 2/3

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x70, 90, 105, 1x2x115
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x125
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 65, 85
• C1 Bb Bench 3x5x110
• C2 Cable Row 3x8x100
• C3 Clam Plank 3x8ex Green
• D1 Farmers Carry 3x35sx D/b

Strength Linear Progression

PHASE 1

Workout b 2/1

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x30, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x60
• B2 Barbell Mobility 3x8
• B3 Db Press warmup 3x5x12s, 20s, 30s
• C1 Db Press 3x5x35s
• C2 UH Lat Pull 3x8x95
• C3 Clam Shell 3x12exBlue
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout A 1/30

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x65, 85, 100, 1x2x110
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x120
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 65, 85
• C1 Bb Bench 3x5x105
• C2 Cable Row 3x8x100
• C3 Lying Adduction 3x12e
• D1 DL 4x5x65, 95, 125, 150

Strength Linear Progression

PHASE 1

Workout c 1/27

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x55, 75, 95, 105
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x115
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 60, 70
• C1 Bb Press 3x5x80
• C2 UH Lat pull 3x8x90
• C3 Tib raises 3x10x 5
• D1 Plank 3x35s

Strength Linear Progression

PHASE 1

Workout b 1/25

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Front Squat Warmup 3x5x20, 30, 40
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Front Squat 3x5x50
• B2 Barbell Mobility 3x8
• B3 Db Bench warmup 3x5x20s, 30s, 35s
• C1 Db Bench 3x5x45s
• C2 Db BOR 3x8x45s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x30s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout A 1/23

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat 3x5x 25, 35, 55
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x30s
• C2 Underhand Lat Pull 3x8x85
• C3 Clam Shell 3x14xGreen
• D1 DL 3x5x100, 125, 145

Strength Linear Progression

PHASE 1

Workout c 1/19

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x60, 80, 100
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x120
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 65, 85
• C1 Bb Bench 3x5x100
• C2 BOR 3x8x45s (Drop Reps)
• C3 X Walk 3x10e
• D1 Plank 3x30s

Strength Linear Progression

PHASE 1

Workout b 1/18

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5x 25, 35, 55
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x30s
• C2 Underhand Lat Pull 3x8x85
• C3 Clam Shell 3x14xGreen
• D1 Hollow Hold 3x30s 30s Rest

Strength Linear Progression

PHASE 1

Workout c 1/16

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x60, 80, 100
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x115
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 65, 85
• C1 Bb Bench 3x5x95
• C2 Cable Row 3x8x95
• C3 Lying Adduction 3x12e
• D1 DL 3x5x95, 120, 140

Strength Linear Progression

PHASE 1

Workout b 1/13

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x55, 75, 95
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x110
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 55, 60
• C1 Bb Press 3x5x80
• C2 UH Lat pull 3x8x90
• C3 Tib raises 3x10x 5
• D1 Plank 3x20s

Strength Linear Progression

PHASE 1

Workout a 1/11

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat Warmup 3x5x25, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x40s
• C2 Db BOR 3x8x40s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x25s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout c 1/9

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 85
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x105
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 55, 65
• C1 Bb Press 3x5x75
• C2 UH Lat pull 3x8x85
• C3 Calf Raises 3x10
• D1 DL 3x5x95, 115, 130

Strength Linear Progression

PHASE 1

Workout B 1/6

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 85
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x100
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 55, 65
• C1 Bb Press 3x5x70
• C2 UH Lat pull 3x8x80
• C3 Hip Airplanes 3x8e
• D2 Hollow Hold v2 3x25s

Strength Linear Progression

PHASE 1

Workout A 1/4

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat Warmup 3x5x25, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x40s
• C2 Db BOR 3x8x40s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x25s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout c 1/2

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 85
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x95
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 65, 75
• C1 Bb Bench 3x5x85
• C2 Cable Row 3x8x90
• C3 Lying Adduction 3x12e
• D1 DL 3x5x85, 105, 120

Strength Linear Progression

PHASE 1

Workout b 12/30

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 75
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x90
• B2 Roller press 3x8
• B3 Press Warmup 3x5x45, 55, 55
• C1 Bb Press 3x5x65
• C2 UH Lat pull 3x8x75
• C3 Hip Airplanes 3x8e
• D2 Hollow Hold v2 3x20s

Strength Linear Progression

PHASE 1

Workout A 12/28

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat Warmup 3x5x25, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x40s
• C2 Db BOR 3x8x40s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x25s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout c 12/26

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 75
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x85
• B2 Barbell Mobility 3x8
• B3 Roller press 3x8
• C1 Bb Press 3x5x60
• C2 UH Lat pull 3x8x70
• C3 Cowboy Walk 3x12e
• D2 Hollow Hold 3x30s

Strength Linear Progression

PHASE 1

Workout b 12/23

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 75
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x80
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 60, 70
• C1 Bb Bench 3x5x80
• C2 Cable Row 3x8x85
• C3 Lying Adduction 3x12e
• D1 DL 3x5x75, 95, 110

Strength Linear Progression

PHASE 1

Workout a 12/21

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 55, 65
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x75
• B2 Barbell Mobility 3x8
• B3 Bench Warmup 3x5x45, 60, 70
• B3 Bench Warmup 3x5x45, 60, 70
• C1 Bb Press 3x5x55
• C2 UH Lat pull 3x8x65
• C3 Cowboy Walk 3x12e
• D2 Hollow Hold 3x30s

Strength Linear Progression

PHASE 1

Workout c 12/16

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 85
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x95
• B2 Barbell Mobility 3x8
• C1 Bb Press 3x5x65
• C2 UH Lat Pull 3x8x80
• C3 Lying Adduction 3x12e
• D1 DL 3x5x75, 95, 110

Strength Linear Progression

PHASE 1

Workout b 12/14

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat Warmup 3x5x25, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x40s
• C2 Db BOR 3x8x40s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x25s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout a 12/12

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 75
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x90
• B2 Barbell Mobility 3x8
• C1 Bb Press 3x5x60
• C2 UH Lat pull 3x8x75
• C3 Cowboy Walk 3x12e
• D2 Hollow Hold 3x30s

Strength Linear Progression

PHASE 1

Workout c 12/9

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 65, 75,
• A2 Face Pull 3x8
• A3 Bb Mob 3x8
• B1 Bb Squat 3x5x85
• B2 Rev Bench 3x8
• B2 Rev Bench 3x8
• B3 Bench Warmup 3x5x45, 60, 70
• C1 Bb Bench 3x5x 80
• C2 Cable Row 3x8x85
• C3 Calf Raises 3x10
• D1 Deadlift 3x65, 85, 100

Strength Linear Progression

PHASE 1

Workout b 12/7

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5x 25, 35, 55
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x65
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x25s
• C2 Underhand Lat Pull 3x8x80-85
• C3 Clam Shell 3x14xGreen
• D1 Hollow Hold 3x25s 30s Rest

Strength Linear Progression

PHASE 1

Workout A 12/5

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 55, 75
• A2 Face Pull 3x8
• A3 Bb Mob 3x8
• B1 Bb Squat 3x5x85
• B2 Rev Bench 3x8
• B3 Bench Warmup 3x5x45, 55, 65
• C1 Bb Bench 3x5x 75
• C2 Db BOR 3x8x45s
• C3 X-walks 3x12e
• D1 Side Plank 3x20s e

Strength Linear Progression

PHASE 1

Workout c 12/2

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Bb Squat Warmup 3x5x45, 55, 65
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Bb Squat 3x5x75
• B2 Barbell Mobility 3x8
• C1 Bb Press 3x5x55
• C2 Squat Chins 3x8xBW
• C3 Lying Adduction 3x12e
• D1 DL 3x5x65
• D2 Hollow Hold 3x25s

Strength Linear Progression

PHASE 1

Workout b 11/30

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 Gob Squat Warmup 3x5x25, 40, 50
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x60
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x40s
• C2 Db BOR 3x8x40s
• C3 Clam Shell 3x16xGreen
• D1 Side Plank 3x20s each 30s Rest (Top foot in front)

Strength Linear Progression

PHASE 1

Workout A 11/28

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW, 25, 45
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x55
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x20s
• C2 Underhand Lat Pull 3x8x75
• C3 Lying Adduction 3x12e
• D1 Side Plank 3x15s e (30s Rest)

Strength Linear Progression

PHASE 1

Workout c 11/25

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x50
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x35s
• C2 Db BOR 3x8x35s
• C3 Clam Shell 3x14xGreen
• D1 Db RDL 3x8x25s (50 total) 60s Rest

Strength Linear Progression

PHASE 1

Workout B 11/23

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x45
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x17.5s
• C2 Underhand Lat Pull 3x8x65
• C3 Clam Shell 3x14xGreen
• D1 Hollow Hold 3x25s 30s Rest

Strength Linear Progression

PHASE 1

Workout A 11/21

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x45
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x30s
• C2 Db BOR 3x8x30s
• C3 Clam Shell 3x14xGreen
• D1 Db RDL 3x8x20s (40 total) 60s RestD1 Hollow Hold 3x25s 30s Rest

Strength Linear Progression

PHASE 1

Workout c 11/18

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x40 VALSALVA!!
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x15s VALSALVER!!!!
• C2 Underhand Lat Pull 3x8x65...................... StIlL VaSaLvA
• C3 Clam Shell 3x14xGreen
• D1 Db RDL 3x8x20s (40 total) 60s Rest

Strength Linear Progression

PHASE 1

Workout B 11/16

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x35
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x25s
• C2 Db BOR 3x8x25s
• C3 Clam Shell 3x14xGreen
• D1 Hollow Hold 3x20s 30s Rest

Strength Linear Progression

PHASE 1

Workout A

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x15
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x15s
• C2 Db BOR 3x8x15s
• C3 Clam Shell 3x8xGreen
• D1 Hollow Hold v1 3x15s 30s Rest

Strength Linear Progression

PHASE 1

Workout b

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x20 14" box
  
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x10s
• C2 Underhand Lat Pull 3x8x50
• C3 Clam Shell 3x10xGreen
• D1 Hollow Hold 3x15s 30s Rest

Strength Linear Progression

PHASE 1

Workout c

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x25
• B2 Barbell Mobility 3x8
• C1 Db Bench 3x5x20s
• C2 Db BOR 3x8x20s
• C3 Clam Shell 3x10xGreen
• D1 Db RDL 3x8x15s 60s Rest

Strength Linear Progression

PHASE 1

Workout A 11/11

Circuit--exercise--SETS X REPS X RESISTANCE

• A1 BW Squat 3x5xBW
• A2 Hollow Hold Warmup 3x5/5s Holds
• B1 Goblet Squat 3x5x30 14" box
• B2 Barbell Mobility 3x8
• C1 Db Press 3x5x12s
• C2 Underhand Lat Pull 3x8x60
• C3 Clam Shell 3x12xGreen
• D1 Hollow Hold 3x20s 30s Rest