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Training Philosophy
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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 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