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NIGHTWING
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Ph a s e A | General Preparation

Warm Up

5 MINUTES MODERATE INTENSITY CARDIO

WORLDS GREATEST STRETCH X 10 REPS /SIDE
DOWN DOG INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS

day 1 day 3

1A. KETTLEBELL FRONT RACK 3 SETS OF 12 REPS
BOX STEP UPS PER SIDE
1B. PULL UPS 3 SETS OF 15 REPS
2A. DUMBBELL ROMANIAN 3 SETS OF 15 REPS
DEADLIFTS
2B. STANDING DUMBBELL 3 SETS OF 10 REPS
OVERHEAD PRESS
3A. SKIPPING 4 SETS OF 50 JUMPS
3B. BEAR CRAWL 4 SETS OF 30 SECS
4A. CABLE EXTERNAL 3 SETS OF 15 REPS
ROTATIONS
4B. SINGLE LEG TAP DOWNS 3 SETS OF 12 REPS
PER SIDE
1A. BARBELL BACK SQUATS 3 SETS OF 12 REPS
1B. PULL UPS 3 SETS OF 15 REPS
2A. DUMBBELL ROMANIAN 3 SETS OF 15 REPS
DEADLIFTS
2B. SINGLE ARM STANDING 3 SETS OF 10 REPS
DUMBBELL OVERHEAD PRESS PER SIDE
3A. SKIPPING 4 SETS OF 50 JUMPS
3B. BEAR CRAWL 4 SETS OF 30 SECS
4A. CABLE EXTERNAL ROTATIONS 3 SETS OF 15 REPS
4B. SINGLE LEG TAP DOWNS 3 SETS OF 12 REPS
PER SIDE

day 2

1A. KETTLEBELL FRONT RACK 3 SETS OF 10 REPS

LATERAL LUNGES PER SIDE
1B. KETTLEBELL BENT OVER ROWS 3 SETS OF 12 REPS

2A. BARBELL HIP THRUSTS 3 SETS OF 10 REPS

2B. PUSH UPS 3 SETS OF 15 REPS

3A. FULL SIT UPS 4 SETS OF 20 REPS

3B. LIGHT KETTLEBELL SWINGS 4 SETS OF 20 REPS

4A. BOTTOMS UP 3 SETS OF 45 SECS

KETTLEBELL CARRY PER SIDE
4B. LATERAL WALK WITH 3 SETS OF 60 SECS
BAND ABOVE KNEES ALTERNATING
DIRECTIONS

key uSE code ‘DEMERS’

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train like
NIGHTWING
w o r k o u t p l a n

Ph a s e B | Max Strength

Warm Up

5 MINUTES MODERATE INTENSITY CARDIO

WORLDS GREATEST STRETCH X 10 REPS PER SIDE
DOWN DOG INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS

day 1

1 BARBELL SQUATS 4 SETS OF 3 REPS

2. BARBELL OVERHEAD PRESS 4 SETS OF 6 REPS

3. BARBELL ROMANIAN DEADLIFTS 3 SETS OF 8 REPS

4. HEAVY PULL UPS 3 SETS OF 8 REPS

5. FARMERS CARRY 4 SETS OF 45 SECS

day 2

1. TRAPBAR DEADLIFTS 4 SETS OF 6 REPS

2. DUMBBELL BENCH PRESS 4 SETS OF 5 REPS

3. BULGARIAN SPLIT SQUATS 3 SETS OF 8 REPS

PER SIDE

4. CABLE ROWS 3 SETS OF 10 REPS

5. SINGLE ARM CARRY 4 SET OF 30 SECS

PER SIDE

day 3

1. BARBELL SQUATS 4 SETS OF 3 REPS

2. BARBELL OVERHEAD PRESS 4 SETS OF 6 REPS

3. BARBELL ROMANIAN DEADLIFTS 3 SETS OF 8 REPS

4. HEAVY PULL UPS 3 SETS OF 8 REPS

5. FARMERS CARRY 4 SETS OF 45 SECS

uSE code ‘DEMERS’

AT CHECKOUT FOR 20% OFF YOUR FIRST ORDER WITH US.

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train like
NIGHTWING
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Ph a s e C | Max Power And Speed

Warm Up

5 MINUTES MODERATE INTENSITY CARDIO

WORLDS GREATEST STRETCH X 10 REPS PER SIDE
DOWN DOG INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS

day 1

1. LATERAL MED BALL THROW 4 SET OF 6 REPS

PER SIDE

2. HEAVY KETTLE BELL SWINGS 4 SETS OF 8 REPS

3. SPRINT
ON FOOT 8 10-SECOND MAX EFFORTS
SPRINTS WITH 90 SECONDS REST INBETWEEN

day 2

1. BARBELL SQUAT JUMPS 4 SETS OF 5 REPS

2. MED BALL BROAD TOSS 4 SETS OF 6 REPS

3. SINGLE ARM KETTLEBELL 4 SET OF 5 REPS

SNATCHES PER SIDE

4. SPRINT
ON FOOT 8 10 SECOND MAX EFFORTS
SPRINTS WITH 90 SECONDS REST INBETWEEN

day 3

1. BOX JUMP 4 SETS OF 5 REPS

2. LATERAL MED BALL THROW 4 SETS OF 6 REPS

PER SIDE

3. HEAVY KETTLE BELL SWINGS 4 SETS OF 8 REPS

4. SPRINT
ON FOOT 8 10 SECOND MAX EFFORTS
SPRINTS WITH 90 SECONDS REST INBETWEEN

uSE code ‘DEMERS’

AT CHECKOUT FOR 20% OFF YOUR FIRST ORDER WITH US.

www.superx.co