LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. SEATED LEG CURL use stance cues as follows : set 1 : feet together with ankles dorsiflexed set 2 : hip width with hips turned out...
PULL SESSION UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS | ROTATIONAL NECK ————————————– —– SESSION —– 1. HIGH TO LOW CABLE REAR DELT FLY (C/S ) OVERHEAD PLATE RAISE shoulder width pronated gri...
UTILITY DAY CALVES | ROTATIONAL ABS RANGE OF STRENGTH | HIIT ——————————– RANGE OF STRENGTH MOBILITY & RESILIENCY : STANDING COUCH STRETCH WITH INTERNAL & EXTERNAL HIP ROTATION use an adj. bench with knee on seat and le...
ARMS BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ” ELBOW FLEXION “ 1. DB 90 DEGREE PREACHER CURL shoulder neutral meaning not internally or externally rotated and using the 90 degree side of preacher ben...
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. SEATED LEG CURL use these stance cues as follows : set 1 : hip width with toes out set 2 : hip width with toes inward set 3 : hip width with ankles p...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. REVERSE PEC DECK FLY (C/S ) SEATED SHOULDERS INT. ROTATED DB LATERAL RAISE set seat height for handles just below shou...
PULL SESSION MID BACK | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- SESSION : 1. SEATED DANTE CABLE ROW neutral d grip just inside shoulder width. on the negs focus on pulli...
UTILITY DAY RANGE OF STRENGTH FOREARMS | ABS FLEXION | CALVES ————————————– RANGE OF STRENGTH MOBILITY & RESILIENCY BLOCKED UP HIP FLEXOR WALL STRETCH IN SPLIT POSITION loaded wall stretch with back knee on yoga blocks...
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
SESSION TWO ——————————————- PRIMARY SESSION LIFTS (PL) : PL1. SEATED LEG CURL use these stance cues as follows : set 1 : hip width with toes out set 2 : hip width with toes inward set 3 : hip width with ankle...