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 

3 x 9

Week 3 

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 

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 

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 

3 x 9 

Coach's notes here 

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