04
12
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
11
2024
4.12.24 | 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
10
2024
4.11.24 | PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK
PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK ————————————– SESSION : 1. INCLINE CHEST SUPPORTED CABLE CROSSOVER LATERAL RAISE bench set to 60 degrees and centered out in...
04
10
2024
4.10.24 | LEG SESSION : QUADS * HAMS * GLUTES * ADDUCTORS
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. STANDING LEG CURL ( C/S ) SEATED MACHINE ABDUCTION single leg standing/kneeling position | emphasis on opening the hips as much a...
04
08
2024
4.9.24 | 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. SEATED HIGH TO LOW CABLE REAR DELT FLY seated and centered in cable crossover trainer w...
04
07
2024
4.7.24 | 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
06
2024
4.6.24 | 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 to 20 1....
04
05
2024
4.5.24 | LEG SESSION : HAMS | GLUTES | QUADS ABDUCTORS
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. GLUTE HAM RAISE 3 sets : 0-1 RIR *prog overload each set in succession MEAT AND POTATOES LIFT HIP EXTENSION 6 WEEK PROGRESSION PRE EXHAU...
04
04
2024
4.4.24 | RECOVERY DAY
RECOVERY DAY MOBILITY | MYOFASCIAL RELEASE | PASSIVE THERAPY ————————————— 1. 15 MINUTES MOBILITY WORK 2. 15 MINUTES MYOFASCIAL RELEASE 3. 30+ MIN STEADY LISS CARDIO ( LOW INTENSITY STEADY STATE ) 4. THERAPY ( SAUNA...
04
03
2024
4.3.24 | PUSH SESSION | SHOULDERS * UPPER CHEST * LONG HEAD TRICEPS * ANTERIOR NECK
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. STANDING DB SCAPULAR LATERAL RAISE (C/S) STANDING LONG BAND THUMBS BACK FACE PULL lateral raise where lats flare out an...