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WARMUP:
3 Sets:
30sec Forearm Plank
10 Side Plank Rotations/side
10 Jefferson Curls 3030 Tempo
(Encouraged to use only an empty bar or dowel if you are brand new to this exercise – This is a
mobility focused drill – NOT a strength movement.)
Rest as needed between sets
A) BACK SQUAT
3331; 6,6,6; rest 2-3mins
*In the weeks that follow there will be opportunities to increase load. For this week, focus on
moderate level weights so you can perfect the tempo and quality of the movement.
Tempo refresher: 3331 is 3 seconds down, hold for 3 at the bottom, 3 seconds up, pause 1
second before the next rep. Honor the tempo and use a metronome app or a friend to help
count if you need it.
Perform 3 sets of 6 reps, resting for 2-3 minutes in between each set.
*Use assistance as needed to ensure you hit the exact tempo prescribed
*For bodyweight exercises like the Strict Pull Up it is always assumed that if you have no issue
performing the required reps at the specified tempo, you will add load by hanging weights from
your waist or between your legs. Other example movements you can add weight to include dips
and push ups.
*Resting as needed between exercises and sets – if you feel good you can move through this
without rest between sets.
Week 1 Day 2
WARMUP:
3 Sets
6-8 Half Kneeling Single Arm Landmine Press @ 2111 tempo
12 Banded Monster Walks (forward and backward)
30sec Side Plank/side
rest as needed between sets
Week 1 Day 3
WARMUP:
3 Sets
30sec Bent Hollow Hold
30sec Sorenson or Feet Elevated Hamstring Plank
12 Scapular Push Ups on Elbows
rest as needed
* If you hit the rep range and tempo perfectly you can place a light DB in your hands and hold it
in front of your chest to load this. Also, if you don’t have a GHD, see the program information
page for suggestions on how to rig one up or sub with Supine Straight Leg Hip Extensions.
A) BACK SQUAT
3331; 5,5,5; rest 2-3mins (Build a little from week 1)
*If you require a scaling option here, attempt to perform pull up negatives. Jump to the top of the
rep and lower under control. Also attempt to lean back as the movement depicts. If both options
are too advanced then please move to a Body Row.
Week 2 DAY 3
WARMUP:
3 Sets
30sec Hollow Body Flutter Kicks
30sec Sorenson (plate loaded in front of chest) or Feet Elevated Hamstring Plank
10 Single Leg Glute Bridge/leg (bodyweight or use a light band)
rest as needed
WEEK 3 DAY 1
WARMUP:
3 Sets
10 Ring Body Saw
20 Russian Twists
10 Barbell Good Mornings light 2010
Rest as needed between movements
A) BACK SQUAT
3331; 4,4,4; rest 2-3mins (build from last week)
WEEK 3 Day 2
WARMUP:
3 Sets
6/arm Half Kneeling Arnold Press
12 Goblet Loaded Lateral Band Walks/side
12 Side Plank Rotations/arm
rest as needed between sets
A1) BARBELL Z PRESS
30X1; 6,5,4; rest 90sec (build from last week’s loads)
WEEK 3 Day3
WARMUP:
3 Sets
30sec Bent Hollow Rock
30sec Good Morning Hold
10 Single Leg Bodyweight Hip Thrust/leg 10X1 Tempo
rest as needed
A1) KANG SQUAT
3131; 3,3,3; rest 60sec x 3
WEEK 4 DAY 1
WARMUP:
3 Sets
30sec Weighted Hollow Body Hold (plate in hands)
10 Half Kneeling Landmine Twists/side (1010 tempo)
15 Banded Good Mornings 2010 tempo
Rest as needed between sets
A) BACK SQUAT
2221; 3,3,3 rest 2-3mins (build from last week)
*tempo is shorter this week with fewer reps. keep your quality very high and challenge yourself
*Continue to use assistance as needed in order to hold proper tempo and rep ranges. Add load
if this tempo is manageable for you at these reps.
WEEK 4 DAY 2
WARMUP:
3 Sets
10 Dumbbell Floor Press 20X1
5m Tall Plank Lateral Theraband Walk/side
10 Dumbbell Side Plank Rotation/arm
rest as needed between sets
A1) BARBELL Z PRESS
21X1; 5,4,3 rest 90sec (build from last week’s loads)
WEEK 4 DAY 3
WARMUP:
3 Sets
10 Single Arm Dumbbell Powell Raise/arm 30X0
10 Side Planks Clamshell/side (pause 1sec a top of each)
20 Frog Pumps
rest as needed
A1) BARBELL GOOD MORNING
3111; 6-8reps rest 60sec
WEEK 5 DAY 1
WARMUP:
3 Sets
30sec Superman hold
10 Tall Kneeling Landmine Twist/side
5/leg Split Stance Dumbbell RDL 3010
Rest as needed between sets
A) BACK SQUAT
31X1; 2.2.2; (3 sets of 2 with 15sec break between each with bar on rack for total of 6); rest 2-
3mins x 3 sets
*This form of set prescription is called a cluster set. The cluster of 2’s yields a total of 6 reps per
set.
*Do not lean to one side. Attempt to stay vertical and control your steps.
*Use assistance as needed and hold the pause this week longer at the top
WEEK 5 DAY 2
WARMUP:
3 Sets
10 Glute Bridge Dumbbell Floor Press 20X1
10m Quadruped Crawl forward and backward
30sec KB Side Plank
rest as needed between sets
WEEK 5 DAY 3
WARMUP:
3 Sets
30 Seated Banded Hip Abductions
30sec Band Resisted Deadbug
8 Banded Face Pulls
rest as needed
*If you are struggling to get into a comfortable position on the floor you can elevate your hips
onto a 2-4″ plate to get better position
A) BACK SQUAT
21X1; 2.4.6; (drop set – 2 reps, strip some weight, 4 reps, strip some weight, 6 reps = 12 reps
per set); rest 2mins x 3 sets
*The time you rest between 2 and 4, 4 and 6 is the time it takes you to rack the bar, strip the
weight, and pull the bar back off the rack.
B1) MIXED RACK SUITCASE FRONT FOOT ELEVATED SPLIT SQUAT
2-4″ step; 30X1; 3-5/leg; rest 60sec x 3 sets
*Continue performing pull ups at the prescribed tempo consecutively until you reach failure or
cannot control this tempo any longer. Record total reps.
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 6 DAY 2
WARMUP:
3 Sets
6 Tall Kneeling KB Press
6 Tall Kneeling KB Push Press
15m DB Bear crawl Slow and deliberate
20sec KB star plank/side
rest as needed
WEEK 6 DAY 3
WARMUP:
3 Sets
10 Clamshell Side Planks/side (hit top position and down)
6 Single Arm DB Muscle Snatch/arm
5 Single Leg Bodyweight Hip Thrust R
5 Single Leg Bodyweight Hip Thrust L
10 Bodyweight Hip Thrust Double Leg
rest as needed
A) BACK SQUAT
20X1; 2.3.4; (drop set – 2 reps, strip some weight, 3 reps, strip some weight, 4 reps = 9 reps per
set); rest 2mins x 3 sets
*Similar to last week in that you rest as long as it takes to strip load
B1) DB SUITCASE REAR FOOT ELEVATED SPLIT SQUAT
6-12″ box or plates stacked behind you; 21X1; 6-8reps/leg; rest 60sec x 3 sets
*This week perform as many reps as you can in the allotted 40sec time span – NO TEMPO
required
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 7 DAY 2
WARMUP:
3 Sets
12 Alternating Tall Kneeling KB Push Press
12m Reverse Quadruped Crawl
45sec Side Plank/side (elevated feet on 6″ plates or box)
rest as needed
WEEK 7 DAY 3
WARMUP:
3 Sets
10m KB Rack Lateral Band Walk per side
10 Curtsy Squats/leg (20X0)
10 Cross Body DB Muscle Snatch
rest as needed
WEEK 8 DAY 1
WARMUP:
3 Sets
10 Barbell Glute Bridge 20X1 Tempo
10 Barbell Ab Roll Outs 2010 Tempo
6-8 Low Band Single Leg RDL/side 30X0 Tempo
Rest as needed between sets
A) BACK SQUAT
20X1; 1.1.1.1; (4 reps total, 15sec break between each single); rest 2mins x 3 sets
*If you are moving well and have the time you can complete an extra 4th set.
WEEK 8 DAY 2
WARMUP:
3 Sets
8 Glute Bridge Dumbbell Bench Press 30X0
3 Wall Walks slow and steady
10 Star Plank Rotations
rest as needed
WEEK 8 DAY 3
WARMUP:
3 Sets
Lateral Band Walks x 20 reps (10/side)
Monster Band Walks x 20 reps (10 for/10 back)
30sec – KB Front Rack 90 Degree Squat Hold
Bent Hollow Hold 30sec
rest as needed