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Strength

PHASE

Workout A

exercise-SETS X REPS X RESISTANCE
  • A1 Pushup Leg Raise 3x6e
  • A2 Figure 4 GB 3x6e
  • A3 Birddog Warmup 3x6e
  • B1 BW Squat 3x15
  • B2 Child's Needle 3x4
  • C1 Incline Pushup 3x8-10x on a counter top/bench/Couch or anything on an incline
  • C2 Alt Superman 3x20total
  • C3 Lateral Wall Sit 3x30s seconds Each
  • D1 Stationary Bike 3x20total
  • D2 Deadbugs 3x12e

Strength

PHASE

Workout b

exercise-SETS X REPS X RESISTANCE
  • A1 Pushup Leg Raise 3x6e
  • A2 Figure 4 GB 3x6e
  • A3 Birddog Warmup 3x6e
  • B1 RFE Split Squat 3x5e
  • B2 Child's Needle 3x4
  • C1 Pike Pushup 3x4
  • C2 Alt Superman 3x20total
  • C3 GB Walkout 3x5
  • D1 Side Plank V2 3x15s Each
  • D2 Deadbugs 3x12e
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Certified Strength & Conditioning Specialist

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