BLOCK 1
2 Weeks
Add weight on all exercises on week 2
**Full program posted on the Patreon App in July 2023**
DAY 1
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
DEADLIFT
3x10 reps
DUMBBELL RDL
4x15 reps
ELEVATED REAR FOOT SPLIT SQUAT W/ SAFETY SQUAT BAR
2x15 reps each side
3 SET SUPERSET
Cable Pull Throughs: 12 reps
Glute Kickbacks: 20 reps
2 SET SUPERSET
Band Leg Curls: 50 reps
Rotational Abs: 25 reps
REVERSE HYPERS
1x25 reps
DAY 2
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
BENCH (BAR OF CHOICE)
4x10 reps
3 SET SUPERSET
Incline DB Bench Press: 12 reps
Pec Deck: 20 reps
4 SET SUPERSET
Tricep Pushdown (change attachment weekly): 15 reps
Push-up on Bench: 20 reps
2 SET SUPERSET
Overhead Band Tricep: 30 reps
Side Bend: 30 reps
DAY 3
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
CIRCUIT DAY
Sled: start w/ 10 minutes of sled if at home. If you are at the gym, do 15 minutes of incline treadmill
**PICK A CIRCUIT**
3 TIMES THROUGH
Band Pull Aparts: 20 reps
Band Leg Curls: 20 reps
DB Curl 20 reps
Standing Band Abs: 20 reps
OR
3 TIMES THROUGH
Goblet Squats: 20 reps
Band Face Pulls: 20 reps
Glute Bridge: 20 reps
OR
3 TIMES THROUGH
Kettlebell Swings: 20 reps
Side Lunge: 10 reps
Single Arm Band Pushdown: 15 reps
DAY 4
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
SQUAT (BAR OF CHOICE)
4x10 reps
LEG PRESS
20, 15, 12, 10, 25 reps
LEG EXTENSIONS
3x20 reps
STATIONARY LUNGE
3x12 reps
PLANKS
3x1 minute
DAY 5
WARMUP
Dead bugs: 5 reps
Hip Flexor Stretch: 2x30 seconds
Then choice of Clam Shells for 2x5 reps w/ 3 second holds OR Glute Bridge for 2x10 reps w/ 3 second hold or both
OVERHEAD PRESS (BAR OF CHOICE)
4x10 reps
3 SET SUPERSET
Seated DB Overhead Press (no back): 15 reps
Seated DB Rear Delt: 20 reps
3 SET SUPERSET
Wide Lat Pulldown: 15 reps
Face Pulls: 15 reps
3 SET SUPERSET
Standing Side Raise: 15 reps
Standing Two-Arm Bent Over DB Row: 20 reps
*Do both with either light-ish KB's or 10-lb. plates
ELBOW TO KNEE AB (ROCKYS)
2x20 reps
