Saturday 10.30.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 3x14, 2x13

- KB Tibialis Raises: 35x 3x14, 2x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 0x13, 25x12, 50x11, 75x10, 100x9, 125x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (2:30):

- ATG Split Squats: 45x 3x10

Friday 10.29.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Ring Face Pulls: 0x 5x10

- DB Y Raises: 20's x 5x10

- DB Shrugs: 75's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 35's x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 67x 1x10, 66x 4x10

- Incline DB Triceps Extensions: 40's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 4x7, 6x6 (64 reps total)

- Push Ups: 4x7, 6x6 (64 reps total)

Thursday 10.28.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 2x14, 3x13

- KB Tibialis Raises: 35x 2x14, 3x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 242x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 79x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 2x12, 45x 1x12

Wednesday 10.27.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 5x10

- DB Y Raises Raises: 20's x 5x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Barbell Row: 106x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Curls: 76x 5x10

- Lying DB Triceps Extensions: 45's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 3x5, 7x4 (42 reps total)

- Dips: 3x5, 7x4 (42 reps total)

Tuesday 10.26.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 2x14, 3x13

- KB Tibialis Raises: 35x 2x14, 3x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 70x13, 90x12, 110x11, 130x10, 150x9, 152x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 3x12

Monday 10.25.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 5x10

- DB Y Raises: 20's x 5x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 5x10

- Rear Delt Swings: 35's x 5x10

- Seated Lateral Raises: 30's x 5x10

Arms (15:00):

- Barbell Spider Curls: 66x 5x10

- Incline DB Triceps Extensions: 40's x 5x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 3x7, 7x6 (63 reps total)

- Push Ups: 3x7, 7x6 (63 reps total)

Sunday 10.24.21

 Rest day.

Saturday 10.23.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 3x8, 45x 2x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 3x8, 45x 2x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 3x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 10.22.21

Strength Training (Leg Day B):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 1x14, 4x13

- KB Tibialis Raises: 35x 1x14, 4x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 45x13, 95x12, 135x11, 185x10, 225x9, 241x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 14, 13, 12, 11 (superset with set 6-9 of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 78x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 46x 1x12, 45x 2x12

Thursday 10.21.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 4x10, 19.5 x 1x10

- DB Y Raises Raises: 15's x 1x10, 20's x 4x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 4x10, Orange x 1x10

- Rear Delt Barbell Row: 106x 4x10, 105 x 1x10

- Seated Lateral Raises: 30's x 4x10, 25's x 1x10

Arms (15:00):

- Barbell Curls: 76x 4x10, 75 x 1x10

- Lying DB Triceps Extensions: 45's x 4x10, 40's x 1x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 2x5, 8x4 (42 reps total)

- Dips: 2x5, 8x4 (42 reps total)

Wednesday 10.20.21

 Rest day.

Tuesday 10.19.21

Strength Training (Leg Day A):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 1x14, 4x13

- KB Tibialis Raises: 35x 1x14, 4x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 71x12, 91x11, 111x10, 131x9, 151x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 2x12, 1x11

Monday 10.18.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 4x10, 19.5x 1x10

- DB Y Raises: 15's x 1x10, 20's x 4x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 4x10, Orange x 1x10

- Rear Delt Swings: 35's x 4x10, 30's x 1x10

- Seated Lateral Raises: 30's x 4x10, 25's x 1x10

Arms (15:00):

- Barbell Spider Curls: 66x 4x10, 65 x 1x10

- Incline DB Triceps Extensions: 40's x 4x10, 35's x 1x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 2x7, 8x6 (62 reps total)

- Push Ups: 2x7, 8x6 (62 reps total)

Sunday 10.17.21

 Rest day.

Saturday 10.16.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 2x8, 45x 3x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 2x8, 45x 3x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 2x10, 85x 1x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 2x12, 85x 1x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternate arms, minimal rest)

Friday 10.15.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 5x13

- KB Tibialis Raises: 35x 5x13

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Safety Bar Squats: 60x12, 80x11, 100x10, 120x9, 140x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 1x12, 2x11

Thursday 10.14.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 3x10, 19.5 x 2x10

- Barbell Wide Grip Front Raises: 46x 3x10, 45 x 2x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 3x10, Orange x 2x10

- Rear Delt Barbell Row: 106x 3x10, 105 x 2x10

- Seated Lateral Raises: 30's x 3x10, 25's x 2x10

Arms (15:00):

- Barbell Curls: 76x 3x10, 75 x 2x10

- Lying DB Triceps Extensions: 45's x 3x10, 40's x 2x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 1x5, 9x4 (41 reps total)

- Dips: 1x5, 9x4 (41 reps total)

Wednesday 10.13.21

 Rest day.

Tuesday 10.12.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 5x13

- KB Tibialis Raises: 35x 5x13

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 60x12, 110x11, 150x10, 200x9, 240x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 77x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 3x12

Monday 10.11.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Band Face Pulls: Green Band x 5x10

- DB Y Raises: 15's x 2x10, 20's x 3x10

- DB Shrugs: 75's x 5x10 (4-second holds)

Shoulders (15:00):

- Band Pull Aparts: Red x 3x10, Orange x 2x10

- Rear Delt Swings: 35's x 3x10, 30's x 2x10

- Seated Lateral Raises: 30's x 3x10, 25's x 2x10

Arms (15:00):

- Barbell Spider Curls: 66x 3x10, 65 x 2x10

- Incline DB Triceps Extensions: 40's x 3x10, 35's x 2x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 1x7, 9x6 (61 reps total)

- Push Ups: 1x7, 9x6 (61 reps total)

Sunday 10.10.21

 Rest day.

Saturday 10.09.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orange x 12, 11, 10, 9, 5x8

- Landmine Press: 0x12, 15x11, 30x10, 40x9, 46x 1x8, 45x 4x8

- Landmine High Pull: 0x12, 15x11, 30x10, 40x9, 46x 1x8, 45x 4x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 75x11, 86x 1x10, 85x 2x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 86x 1x12, 85x 2x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday 10.08.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 4x13, 1x12

- KB Tibialis Raises: 35x 4x13, 1x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 13x12, 38x11, 63x10, 88x9, 113x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 3x11

Thursday 10.07.21

Strength Training (Upper Body B):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 2x10, 19.5 x 3x10

- Barbell Wide Grip Front Raises: 46x 2x10, 45 x 3x10

- Seated KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 2x10, Orange x 3x10

- Rear Delt Barbell Row: 106x 2x10, 105 x 3x10

- Seated Lateral Raises: 30's x 2x10, 25's x 3x10

Arms (15:00):

- Barbell Curls: 76x 2x10, 75 x 3x10

- Lying DB Triceps Extensions: 45's x 2x10, 40's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Assisted Pull Ups: 10x4 (40 reps total)

- Dips: 10x4 (40 reps total)

Wednesday 10.06.21

 Rest day.

Tuesday 10.05.21

Strength Training (Leg Day A):

Lower Leg/ Ankle and Core (3:30):

- Standing Calf Raises: 65x 4x13, 1x12

- KB Tibialis Raises: 35x 4x13, 1x12

- Vacuum Trunk Twists: 5x20

Heavy Hinge Movement and Core (2:30):

- Extended Range Romanian Deadlifts: 59x12, 109x11, 149x10, 199x9, 239x 5x8

- Vacuum Trunk Twists: 5x20 (superset with first 5 sets of RDL's)

- Slant Board Air Squats: 0x 13, 12, 11 (superset with last few sets of RDL's)

Moderate Squat Movement (2:30):

- Slant Board Landmine Squats: 76x 4x10

Single-Leg Hamstring (2:30):

- Landmine RDL's: 45x 2x12, 44x 1x12

Monday 10.04.21

Strength Training (Upper Body A):

Traps and Upper Back (15:00):

- Cable Face Pulls: 21x 2x10, 19.5 x 3x10

- DB Y Raises: 15's x 3x10, 20's x 2x10

- KB Shrugs: 80's x 5x10

Shoulders (15:00):

- Band Pull Aparts: Red x 2x10, Orange x 3x10

- Rear Delt Swings: 35's x 2x10, 30's x 3x10

- Seated Lateral Raises: 30's x 2x10, 25's x 3x10

Arms (15:00):

- Barbell Spider Curls: 66x 2x10, 65 x 3x10

- Incline DB Triceps Extensions: 40's x 2x10, 35's x 3x10

Pull/ Push (15:00):

On the 1:30 for 15:00:

- Inverted Rows: 10x6 (60 reps total)

- Push Ups: 10x6 (60 reps total)

Sunday 10.03.21

 Rest day.

Saturday 10.02.21

Strength Training (Upper Body C):

Shoulders (3:30):

- Band Pull Aparts: Orang x 12, 11, 10, 9, 5x8

- Landmine Press: 5x12, 15x11, 25x10, 35x9, 45x 5x8

- Landmine High Pull: 5x12, 15x11, 25x10, 35x9, 45x 5x8

Arms Superset (3:00):

- Overhead Triceps Extensions: 45x12, 65x11, 85x 3x10

- Single Arm DB Curls: 30x12, 35x11, 40x 3x10 

Arms Superset #2 (3:00):

- Barbell Skull Crushers: 85x 3x12

- Single Arm DB Hammer Curls: 40x 3x12

Finisher:

- Single Arm Crossbody Cable Pushdowns:  Blue CS Cords x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (alternating between arms)

Friday 10.01.21

Strength Training (Leg Day B):

Lower Leg/ Ankle Superset (3:30):

- Standing Calf Raises: 65x 3x13, 2x12

- KB Tibialis Raises: 35x 3x13, 2x12

- Vacuum Trunk Twists: 5x20

Heavy Squat Movement (2:30):

- Slant Board Landmine Squats: 12x12, 37x11, 62x10, 87x9, 112x 5x8

- Vacuum Trunk Twists: 5x20 (between the first 5 sets of squats)

Hamstrings (2:30):

- Hanging Leg Curls: 0x 4x10

Single-Leg Quads (3:00):

- ATG Split Squats: 40x 2x11, 1x10