04
25
2024
SESSION ONE | GLUTE & QUAD DOMINANT
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
04
25
2024
4.25.24 | UTILITY DAY
UTILITY DAY RANGE OF STRENGTH FOREARMS | ABS | GASTROCS TIBIALIS ————————————– RANGE OF STRENGTH MOBILITY & RESILIENCY ( 15 min to do all ROS work ) BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION loaded wall stre...
04
24
2024
4.24.24 | PUSH SESSION | MID & LOWER CHEST * DELTS * LATERAL & MEDIAL TRIS * POSTERIOR NECK
PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS POSTERIOR NECK ————————————– SESSION : 1. STANDING DB LATERAL RAISE raise off the hips out to wide y position. raise your shoulders, not lift the...
04
22
2024
4.23.24 | LEG SESSION | QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. LYING LEG CURL ( C/S ) SEATED MACHINE ADDUCTION hip width stance | slightly hinged fwd position 3 sets : 20-12-10 | 25-20-15 *pro...
04
21
2024
WEEK 6 MESO : 4.22.24 | PULL SESSION : UPPER BACK * REAR DELTS * TRAPS * LONG HEAD BICEPS * ROTATIONAL NECK
PULL SESSION UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS | ROTATIONAL NECK ————————————– —– SESSION —– 1. SINGLE ARM SEATED SIDEWAYS REAR DELT FLY this will create a much better stretch positio...
04
19
2024
SESSION TWO | GLUTE & HAM DOMINANT
SESSION TWO GLUTE & HAM DOMINANT ——————————————- PRIMARY SESSION LIFTS (PL) : *ONLY TRAIN THESE IF YOU DON’T DO THE FULL LEG DAYS ON DAILY TRAINER OR YOUR OWN LEG DAYS PL1. HAMSTRING RAZOR CUR...
04
19
2024
4.19.24 | UTILITY DAY
UTILITY DAY RANGE OF STRENGTH | SOLEUS TIBS | ROTATIONAL ABS | HIIT ——————————– RANGE OF STRENGTH MOBILITY & RESILIENCY : ( 15 min to do all ROS work ) CALF SMASH WITH LACROSSE BALL ball goes on calf and smashed to hamstri...
04
17
2024
4.18.24 | ARMS | BICEPS * TRICEPS * FOREARMS
ARMS BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ELBOW FLEXION 6 WEEK PROGRESSION PRE EXHAUST/BLOOD WORK : STANDING BB CURL do one set outside shoulder width and one inside shoulder width grip. 2 sets : 15-10 1. STA...
04
16
2024
4.17.24 | LEG SESSION : HAMS * GLUTES * QUADS * ABDUCTORS
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. HAMSTRING RAZOR CURL done from ghr with a front to back motion, and knee flexion, which is leg curl. this is similar to a ghr but with a different pla...
04
15
2024
4.15.24 | PUSH SESSION | SHOULDERS * UPPER CHEST * LONG HEAD TRICEPS * ANTERIOR NECK
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. SEATED CABLE CROSSOVER PULLBACK TO Y (C/S) INCLINE BACK SUPPORTED PLATE FRONT RAISE TO OVERHEAD POSITION cables crossed...