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HLM

Strength Phase

11/22 or 23

exercise-SETS X REPS X RESISTANCE
  • A1 Bb Squat warmup 3x5x60,85, 115
  • A2 Birddog Warmup 3x6e
  • B1 Squat 4x5x135
  • B2 Bench Warmup 3x5ex45, 60, 70
  • C1 Bench 4x5x80
  • C2 Db BOR 5x8x 25s
  • C3 Leg Sweep 4x3e
  • D1 Hollow Hold V1 3x25s Each (FEET HIGH)

HLM

Strength Phase

11/16

exercise-SETS X REPS X RESISTANCE
  • A1 Bb Squat warmup 3x5x55,80, 105
  • A2 Birddog Warmup 3x6e
  • B1 Squat 5x5x125
  • B2 Press Warmup 2x5ex45, 55
  • C1 Press 5x5x65
  • C2 Squat Chins 5x8x BW
  • C3 Hydrant Circles 5x10e Clockwise and Counter Clockwise Each
  • D1 Deadlift 4x5x 75, 105, 140, 165

HLM

Strength

11/14

exercise-SETS X REPS X RESISTANCE
  • A1 Bb Squat warmup 3x5x60,85, 125
  • A2 Birddog Warmup 3x6e
  • B1 Squat 5x5x145
  • B2 Bench Warmup 3x5ex45, 60, 75
  • C1 Bench 5x5x85-87.5
  • C2 Db BOR 5x8x 25s
  • C3 Lateral Wall Sit 5x20s Each
  • D1 Hollow Hold V1 3x25s Each (FEET HIGH)

Strength

PHASE

11/?

exercise-SETS X REPS X RESISTANCE
  • A1 Pushup Leg Raise 3x6e
  • A2 Figure 4 GB 3x6e
  • A3 Birddog Warmup 3x6e
  • B1 Split Squat 3x5e
  • B2 Child's Needle 3x4e
  • C1 Pike Pushup 3x4
  • C2 Alt Superman 3x20total
  • C3 Donkey Kick 3x8e
  • D1 Hollow Hold V1 3x15s Each (FEET HIGH)

Strength

PHASE

8/17

exercise-SETS X REPS X RESISTANCE
  • A1 Pushup Leg Raise 3x6e
  • A3 Birddog Warmup 3x5-Second holds
  • B1 Goblet Squat 3x5
  • B2 Child's Needle 3x5
  • C1 SA Press 3x8x8-20
  • C2 Alternating Superman 3x16 Total
  • C3 Figure 4 Glute Bridge 3x5e
  • D1 Bear Plank 3x20s HOLD
  • D2 Hydrant Circles 3x10e
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Certified Strength & Conditioning Specialist

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