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...
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...
ARMS BICEPS | TRICEPS | FOREARMS ——————————– MEAT AND POTATOES LIFT ELBOW FLEXION 6 WEEK PROGRESSION 1. STANDING BB CURL supinated grip position shoulder width 3 sets : 10-10- ( 20 rep cluster using same weight as 2nd set ) *prog over...
LEG SESSION HAMS | GLUTES | QUADS ABDUCTORS ————————————— SESSION : 1. LYING LEG CURL hip width stance 3 sets : 20-15-10 *prog overload each set in succession NORDIC LEG CURL open chain leg curl done from kneeling...