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Name:Age: Height: BodyweightCurrent amountDate
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***Sport/Motivation
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How to read the program
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Short range/Long range Terminology
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Your form is Crucial in the highlighted exercises
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ExerciseRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Monday - Lower Session 1
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Warm Up: ROKP5 Mins StraightSmooth100% BW
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A1. Tibialis Raise 1-3x2021X1100 in 5 Mins or 25% BW x 20
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A2. Bent Knee Calf Raises1-3x2022X125%BW
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A3. Patrick Step Ups1-3x25e21X150% BW
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B. ATG Split Squat10D332X1Flat Ground
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Tuesday - Upper Body & NeckRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Warm Up: Banded Pullaparts2011X2100% BW
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A1. Trap 3 Raises3x1031X110% Each Hand
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A2. Pullovers3x1031X125% BW
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B1 Full Range Chin Ups or Ring Rows10D(3-5)31X112 Chins in a row
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B2. Full Range Dips or Deficit Push Ups10D(3-5)31X112 Chins in row
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C. Neck Bridge Progression3x3 Reps of 8 Second Holds11X8Bench
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Wednesday - Mobility DayRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Warm Up: Sled Pull5 Mins StraightSmooth100% BW
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A1. Jefferson Curl2-3x106241Wrists Below Toes With 25%BW Max
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A2. Couch Stretch2-3x60 Seconds EachShoulders to Wall
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A3. Loaded Butterfly2-3x2021X1Knees to floor with 25% BW
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A4. Pancake2-3x10Head to Floor
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A5. Piriformis Push Ups2-3x12e
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Thursday - Shoulders & CoreRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Warm Up: Sled Push/Pull5 Mins StraightSmooth100% BW
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A1. External Rotations3x10e41X110% BW x 8
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A2. Seated Good Morning3x2041X150% BW x 10
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B1. L-Sit or Reverse Squat3x60 Seconds Alternating or (3x20)11X150% BW x 20
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B2. ATG OH Press3x1041X125% Each Hand x 8
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Friday - Lower Session 3RepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Warm Up: Sled Pull5 Mins StraightSmooth100% BW
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A1. Tibialis Raise 1-3x2021X1100 in 5 Mins or 25% BW x 20
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A2. Elephant Walks1-3x20e21X1Palms on Flat Ground
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A3. Patrick Step Ups1-3x25e21X150% BW
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B. VMO Squats10D(5-10)42X125% BW x 20
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Saturday - Posterior ChainRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Warm Up: Vinyasa Flow x 8 & Superman Raises x 15
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A1. Back Extensions
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A2. Cable or banded hip flexor raises
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B1. QL Extensions
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B2. Machine or Banded Hamstring Curls
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Sunday - Active RecoveryRepsTempoTarget weightStarting StrengthWeek 1Week 2Week 3Notes
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Preferred
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30 Minute Walk/Hike/Picnic/ SPEND TIME OUTDOORS! Or Practice breathwork from archives
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Optional Wrist/Elbow Protocol - Take two of each exercise and add to the end of each day in your routine
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Radial Flexion/Extension 3x20e20 Reps With 2.5% BW
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Ulnar Flexion/Extension 3x20e20 Reps With 2.5% BW
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Wrist Pronation 3x10e20 Reps With 2.5% BW
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Wrist Supination 3x10e20 Reps With 2.5% BW
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Wrist Extension 3x20e20 Reps With 20% BW
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Wrist Flexion 3x20e20 Reps With 10% BW
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Grip Crusher 3x20e1 Rep 100% BW
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Finger Extensors 3x20e20 Reps
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