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Training Philosophy
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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 4x5
x135
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 5x5
x145
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