LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. 45 DEGREE HIP EXTENSION hip width stance and as full of ROM as you can take on the negatives. pull to full hip extension, and not lumbar hyperextensio...
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...
PUSH SESSION SHOULDERS | UPPER CHEST LONG HEAD TRICEPS ANTERIOR NECK ———————————– SESSION : 1. STANDING DB SCAPULAR LATERAL RAISE (C/S) BENT ARM DB SHOULDER EXTENSION lateral raise where lats flare out and pinky si...
PULL SESSION LATS | SHORT HEAD BICEPS | TRAPS | POSTERIOR NECK —————————————————- SESSION : 1. STANDING BB SHRUG (S/S) SIDE SUPPORTED NECK RAISE 1.5x shoulder width pronated grip with straps | side...
RESTORATION, ACTIVATION, AND SUPERIOR DEVELOPMENT ——————————————————————- FREQUENTLY ASKED QUESTIONS : EACH HIGHLIGHTED HEADING IS ONE TRAINING SESSION, MEANING THERE A...
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. 45 DEGREE HIP EXTEN...
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...
PUSH SESSION MID & LOWER CHEST | DELTS LATERAL & MEDIAL TRIS FRONT & SIDE NECK ————————————– SESSION : 1. SEATED CABLE CROSSOVER PULLBACK RAISE TO 90/90 POSITION seated and centered on cable trainer with...
LEG SESSION QUADS | HAMS | GLUTES ADDUCTORS ————————————– — SESSION — 1. LYING DB LEG CURL ( C/S ) COPENHAGEN ADDUCTION lying position with foam roller under hips and db held in feet| side plank hip int...
PULL SESSION UPPER BACK | REAR DELTS | TRAPS LONG HEAD BICEPS | ROTATIONAL NECK ————————————– —– SESSION —– 1. CHEST SUPPORTED DB 90/90 SHOULDER EXT ROTATION chest supported on high flat bench ( ca...