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)