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 Rev Lunge 3x6e
• B2 Child's Needle 3x4e
• C1 Pushup 3x8
• C2 Db BOR 3x8ex25s
• C3 Donkey Kick 3x8e
• D1 Hollow Hold V1 3x30s Each (FEET HIGH)

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 Split Squat 3x5e
• B2 Child's Needle 3x4e
• C1 Pike Pushup 3x5
• C2 Alt Superman 3x20total
• C3 Donkey Kick 3x8e
• D1 Hollow Hold V1 3x15s Each (FEET HIGH)

Strength

PHASE

Workout C

exercise-SETS X REPS X RESISTANCE

• A1 Pushup Leg Raise 3x6e
• A3 Birddog Warmup 3x5-Second holds
• B1 Goblet Squat 3x5x Heavy as Possible
• B2 Child's Needle 3x5
• C1 SA Press 3x8x?
• C2 Alternating Superman 3x16 Total
• C3 Figure 4 Glute Bridge 3x5e
• D1 Bear Plank 3x20s HOLD
• D2 Hydrant Circles 3x10e