Pointers

*Try to finish the workout in about 45 minutes, excluding your warm up and abs
*On the Max Effort exercise, your 7th set should be your heaviest attempt
*On Dynamic days velocity of the barbell is important, if it feels too slow/heavy, remove weight but
keep the band tension the same

Week 1 - Day 1 - Max Effort

Main:  Conventional deadlift + mini bands 1 RM
Accessories: 
1.    Snatch grip pin 3 pulls 3 x 5
2.    Cable pull throughs 4 x 12
3.    Seated band push apart 3 x 15 (sit on a low box, hook band slightly below your knees and position
your feet in frog stance width)
4.    Reverse hyper 4 x 20
5.    GHD abs, face upwards, extend body and hold position for 3 x 1 min

Week 1 - Day 2 - Dynamic Effort

Main:   
Straight bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band tension
Conventional deadlift 5 x 5 50% barweight + 30% band tension

Accessories: 
1.    SSB neutral stance goodmornings 4 x 10
2.    GHD 4 x 8 
3.    Single leg reverse hyper, glue emphasis 3 x 30
4.    Reverse hypers 4 x 40
5.    Cable crunch 4 x 20

Week 2 - Day 1 - Max Effort

Main:  Pin 3 rack pull 1 RM
Accessories: 
1.    Pin 3 rack pull 3 x 3
2.    Sumo straight leg deadlift 3 x 8
3.    Hip thrust 4 x 12 (squeeze at the top)
4.    Dumbbell side bends 3 x 10

Week 2 - Day 2 - Dynamic Effort

Main: 
Straight bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band tension
Conventional deadlift 5 x 5 50% barweight + 30% band tension

Accessories: 
1.    GHD 4 x 10
2.    Dimel deadlift convetional 5 x 50
3.    Kettlebell swings 4 x 15 
4.    Leg raises 4 x 20

Week 3 - Day 1 - Max Effort

Main:  Sumo deadlift + mini bands 1 RM
Accessories: 
1.    Ulta wide sumo deadlifts 5 x 5
2.    Barbell row 3 x 8
3.    Banded good mornings 4 x 8 
4.    Seated band push apart 3 x 30
5.    Pallof press 3 x 10 per side

Week 3 - Day 2 - Dynamic Effort

Main:   
Straight bar box squat, sumo stance (slightly below parallel) 10 x 2 60% barweight 25% band tension
Conventional deadlift 5 x 5 50% barweight + 30% band tension
Accessories: 
1.    Inverse curl 4 x 12
2.    Back extension with med ball, focus on glutes 4 x 20
4.    Reverse hyper 4 x 50 (emphasis on glutes)
5.    Hanging knee raises 4 x 25 

Week 4 - Day 1 - Max Effort

Main:  Pin 1 rack pull conventional + mini bands 1 RMs
Accessories: 
1.    Belt squat static glute lockout holds 3 x 60 seconds
2.    Dimel deadlift sumo 3 x 20
3.    T- bar row 4 x 10 
4.    Banded kettlebell swing 4 x 10
5.    45 degree hyper hold facing upwards, band across chest 3 x 1 min

Week 4 - Day 2 - Dynamic Effort

Main: 
Safety squat bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band
tension
Pin 3 rack pulls conventional 5 x 5 50% barweight + 30% band tension
Accessories: 
1.    Suspended banded good morning with camberd bar 4 x 10
2.    Barbell hip thrust 4 x 15
3.    Reverse hypers 6 x 30 (glute emphasis)
4.    Lying band curls 3 x 50
5.    Cable cunch 3 x 30

Week 5 - Day 1 - Max Effort

Main:  Pin 1 sumo pull + mini band 1 RM
Accessories: 
1.    Pin 1 sumo pull + mini band 3 x 5
2.    Dumbbell lunges, extend forward leg more than normal lunge 3 x 8
3.    One leg reverse hyper, focus on glutes 4 x 25
4.    Bent pendulum reverse hyper 4 x 30
5.    Kettlebell side bends 4 x 8 

Week 5 - Day 2 - Dynamic Effort

Main:   
Safety squat bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band
tension
Pin 3 rack pulls conventional 5 x 5 50% barweight + 30% band tension

Accessories: 
1.    Barbell RDL, snatch grip 4 x 12
2.    Sumo straight leg deadlift 3 x 15
3.    Reverse hypers 4 x 50
4.    Lying band curls 4 x 50
5.    Standing banded crunch 3 x 30

Week 6 - Day 1 - Max Effort

Main:  Cambered bar good morning frog stance 3 RM
Accessories: 
1.    Cambered bar good morning frog stance 3 x 5
2.    Inverse curl 5 x 3 
3.    Reverse hyper 4 x 30 
3.    Seated band push apart, toes inward 4 x 20
4.    Side bends on GHD with dumbbell 3 x 12

Week 6 - Day 2 - Dynamic Effort

Main: 

Safety squat bar box squat, sumo stance (slightly below parallel) 12 x 2 60% barweight 25% band
tension
Pin 3 rack pulls conventional 5 x 5 50% barweight + 30%

Accessories: 
1.    Back extension with med ball + band around neck, focus on glutes 4 x 25
2.    Bent pendulum reverse hyper 4 x 40 
3.    Dimel deadlift 4 x 60
4.    Barbell row 4 x 10

Week 7 - Day 1 - Max Effort

Main:  Conventional deadlift + mini bands 1 RM
Accessories: 
1.    GHD 3 x 3
2.    Hipthrust 4 x 6
3.    Bent pendulum reverse hyper 3 x 20
4.    Strap reverse hyper 2 x 40

Week 7 - Day 2 - Dynamic Effort

Main:   
Bow bar box squat, sumo stance (slightly below parallel) 12 x 2 50% barweight 25% band tension
Sumo deadlift 5 x 5 50% barweight + 30% band tension

Accessories: 
1.    Ultra wide sumo deadlift 4 x 15 
2.    Inverse curl 4 x 12
3.    Reverse hypers 4 x 30
4.    Cable crunch 4 x 20
Week 8 - Day 1 - Max Effort
Main:  Pin 3 rack pull conventional + mini band 1 RM
Accessories: 
1.    Pin 3 rack pull conventional + mini band 3 x 4
2.    Sumo straight leg deadlift 3 x 6
3.    Banded goodmorning 4 x 40
4.    Seated band push apart, toes inward 5 x 25
5.    Cable crunch, 5 count eccentric part 3 x 8

Week 8 - Day 2 - Dynamic Effort

Main:   
Bow bar box squat, sumo stance (slightly below parallel) 12 x 2 55% barweight 25% band tension
Sumo deadlift 5 x 5 50% barweight + 30% band tension

Accessories: 
1.    Cambered bar goodmornings frog stance with bands 4 x 12
2.    Dumbbell reverse lunges, extend forward leg more than normal lunge 4 x10
3.    Hipthrust 4 x 20
4.    Bent pendulum reverse hyper 4 x 40
5.    Leg raises 3 x 15 -ss- dumbbell side bends 3 x 20