INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold - Do 30 sec each position
Round:

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 3 no rating needed no rating needed
other light training program)

Day 4
1. Broad Jumps - Do 3
Strength & Power
Circuit
2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3
in 30 sec (on each leg, with good form)
min in between.

3. Chin-Ups - Do as many as you can in 30 sec while not

Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 5 1. Superset 1: Inverted Press - Do 30 sec

Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
Round: 1. Superset 2: Hollow Body Hold -Do 30 sec each position

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec

After the supersets… Jump Rope - 1 min on. 1 min off. Total of 3 rounds (3 min) no rating needed no rating needed

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts