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BLOCK 1 Movement Prep (the warm-up)
perform these movements at the start of every training session
Standing Opposing Shoulder Flex:Ext.
8 reps
Coach's notes here
"Porn" Superman
1 second iso x 10 reps
Coach's notes here
Gorilla Squat
8 reps
Coach's notes here
Pushup Plank, Scapular Retr./Prostr
10 reps
Coach's notes here
Overhead Squat with Dowel
8 reps
Coach's notes here
BLOCK 1 Stimulus (the workout)
Choose the day of the week:
Wednesday/Thursday
Friday/Saturday
Monday/Tuesday Movements
B1) Kettlebell Goblet Squat
Week 1
​
3 x 7
Week 2
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3 x 9
Week 3
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4 x 7
Week 4
​
3 x 9
Coach's notes here
B2) Medicine Ball Scoop
Week 1
​
3 x 10
Week 2
​
3 x 10
Week 3
​
4 x 10
Week 4
​
3 x 10
Coach's notes here
B3) Lateral Mini Bound, Single Leg Absorptive
Week 1
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3 x 7ea
Week 2
​
3 x 9ea
Week 3
​
4 x 7ea
Week 4
​
3 x 9ea
Coach's notes here
C1) DB California Press 4s ecc
Week 1
​
3 x 7
Week 2
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3 x 9
Week 3
​
4 x 7
Week 4
​
3 x 9
Coach's notes here
C2) TRX Row, Inverted 3s ecc
Week 1
​
3 x 10
Week 2
​
3 x 10
Week 3
​
4 x 10
Week 4
​
3 x 10
Coach's notes here
C3) MB Russian Twist
Week 1
​
3 x 7
Week 2
​
3 x 9
Week 3
​
4 x 7
Week 4
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3 x 9
Coach's notes here
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