Week 4

Day 1

Back Squat 8-8-8-8-8

Vested Jumping Lunge - 4x20

Single Leg Dumbbell DL - 3x12

Leg Extensions - 3x15

Traverses Lunge - 3x8

Weighted Planks - 5x60s

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Day 2

wall-walks - accumulate 10 - after 2 reps, hold a 10-20s L-Sit

two dumbbell overhead walking lunge - 5x20 (10 each leg) - full, strong lock out

pull-ups - 5 sets x 5 reps - 5-6 second decent with a 5-6s hold over the bar - rest 2-3 minutes between sets

pendlay row - 3x12 (pause at chest - don’t bounce off floor)

standing preacher curls - 2x20 - immediately perform 10 pronated ring rows after each set

band pull-aparts or cross-over symmetry - if doing band pull-aparts - accumulate 100 reps

scap pull-ups - 3x10

hollow rocks - 5x20

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Day 3

  • Banded Good Mornings - 3x20 - Slow and controlled

  • Deadlift - 5x5 @75%

  • Supinated elevated ring rows - 3x10

  • Flat Dumbbell Bench - 3x18 - max push-ups after each set

  • Banded Cable Flys - 3x18

  • Strict Leg Raises - 5x10

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