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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
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Certified Strength & Conditioning Specialist

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