Here is the final week of phase 1 for semester 1. Click the link to view the program. There have been additions made to the program as we move into the final week of this phase. Please view the program as additions will bridge phase 1 and phase 2.
Phase 1 with additions link
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Day 1
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Exercise
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Sets x Reps
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Tempo
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Notes
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a. Incline
Bench Press
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4 x 6
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3,1,x,1
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Bar contacts
clavicles
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a2 Chin Ups
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4 x 6
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3,1,x,1
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Supinated
Grip/Shoulder width
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b. Behind the Neck
Press
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4 x 8-10
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3,1,x,1
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Wide Grip Light Weight. Focus on position
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b2 Barbell Curls
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4 x 8-10
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2,1,2,1
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c. Cuban Press
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4 x 8
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Light weight – focus
on movement
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c2. Reverse Curl
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4 x 6 - 8
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d. Banded Reverse Hyper
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3 x 20-25
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Core & Condition
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a. 2 min max calories on
Assault Bike
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b. Max
Time Hanging L-sit hold 20 sec. min (use bent knee if needed)
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Day 2
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Exercise
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Sets x Reps
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Tempo
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Notes
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a. Good Morning
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4 x 6
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3,1,2,1
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Squat stance
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b. Peterson Step-ups
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5 x 8 - 10
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Heal stays in front
of line of toe
10” box for
starters. Keep knee out
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b2. Single Leg DBell
Deadlift
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5 x 10
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3,1,3,1
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5 reps same arm same
leg/5 reps opposite arm opposite leg
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c. 24" Step Up
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4 x 6
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3,1,3,1
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Shorter individuals
use a 20” box – Step should have leg flexed beyond 90 degrees
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d. Glute Ham Raise
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4 x 12 - 15
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Use GHD bench or
partner
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Core & Condition
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a. 500 m row
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b. Hollow Rock - 3 min
total time to accumulate as much active time as possible
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Day 3 – Rest Day
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Day 4
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Exercise
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Sets x Reps
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Tempo
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Notes
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a. Overhead Press
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4 x 8 - 10
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2,1,2,1
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No Leg drive!!!
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b. Int/Ext Cable Rotator
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4 x 8
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Seated or standing
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c. Close Grip (14" grip) Bench
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4 x 6 - 8
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3,1,2,1
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d1. Back Hyperextension
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3 x 20 - 25
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d2. Cable Pull Throughs
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3 x 25
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Core & Condition
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a. 2 min skipping (doubles
if you have them singles if you don’t)
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b. 30 sec. max rep box
jumps (20/14)
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Day 5
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Exercise
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Sets x Reps
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Tempo
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Notes
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a. Squat
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5 x 10 - 12
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5,1,5,1
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Olympic High Bar
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b. Stiff Deads w/Dbell
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6 x 6
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3,1,3,1
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Ensure Dbells stay
tight and posture neutral
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b2 Foam
Roller Leg Curl
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6 x 12
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3,1,3,1
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Do single leg if
need additional difficulty
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c. Pull Ups
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4 x 6
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Ensure elbows are
flared and full ROM
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d.
Banded Reverse Hyper
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4 x 12 - 15
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Core & Condition
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a.
20 min steady state cardio row/run/bike choice
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b.
Frog sit ups 2 x fail
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