Fat Don't Fly- Phase 3

Week 2, Day 1 - Lower Body Power/Strength (A) + Multiple Zone Cardio

Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 3 Day 1 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Sprint Drills 1 1 10.00 yds 0 sec
Resisted Sprint 4 15.00 yds 1:00 min
Velocity Squat + Penultimate Contrast 4 5-2 1:30 min Perform each side
Posterior Lateral Lunge 3 6 1:00 min Perform each side
Hip Thrust 3 10 --:-- min
Long Duration Jump 2 00:00:25 1:00 min
Sprint 10s/Jog 20s/Walk 40s 1 15 0 sec
Optional Static Stretch 1 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

Velocity Squat + Penultimate Contrast :

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.

Posterior Lateral Lunge:

Perform Each Side

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 3
Week 2, Day 2 - Core/Upper Body (A)
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 3 Day 2 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Barbell Rollout 3 8 0 sec
Superset
Wall Side T Spine Band Rotations 3 8 0 sec
Side Plank/Modified Side Plank 3 00:00:30 0 sec
Superset
Hamstring Floss 3 10 30 sec
Dumbbell Bench Press 4 6 30 sec
Superset
DB Split Stance Row 4 6 1:00 min
Arnold Press 3 8 30 sec
Superset
Vertical Pull Down 3 6 1:00 min
Superset Shrugs (Optional) 3 15 --:-- min
21 Curls (Optional) 3 7-7-7 --:-- min
Tricep Dropset (Optional) 3 6 --:-- min
Zone 2 Workout Low Impact Zone 2 60-70% (Low Impact) 1 00:35:00 0 sec
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 3
Week 2, Day 3 - Lower Body Strength/Power (B)
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 3 Day 3 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Sprint Accelerations 4 15.00 yds 40 sec
Contrast Step Ups 4 4-4 1:30 min Perform each side
1/4 Squats or 1/4 Leg Press 4 4 1:30 min
RDL or Cable Pullthrough 3 6 1:00 min
Zone 5 Workout 1 13 00:00:20 40 sec
Optional Static Stretch 1 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

Contrast Step Ups:

We're doing 4 reps on the weighted step up AND 4 reps on the bodyweight step-up jump.
Perform Each Side

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 3
Week 2, Day 4 - Core/Upper Body (B)
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Dynamic Warm Up 2 1 1 --:-- min
Dragon Flag Level 2 Eccentric 3 7 --:-- min
Superset
Hip Flexor Tilt 3 4 --:-- min
Da Vinci Plank 3 00:00:20 --:-- min
Superset
Hamstring Floss 3 10 0 sec
Incline Bench Press 3 12 45 sec
Superset
Rotational Row 3 8 1:00 min
Vertical Pull Down 3 10 45:00 min
Superset
Yoga Pushup 3 12 1:00 min
Crazy 8 Curls (Optional) 3 24 --:-- min
Superset
Single Arm Tricep Extension (Optional) 3 12 --:-- min
Zone 2 60-70% (Low Impact) 1 00:35:00 0 sec
Zone 2 Workout Low Impact
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 3
Week 2, Day 5 - Lower Body Power/Strength (A) + Multiple Zone Cardio
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 3 Day 1 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Sprint Drills 1 1 10.00 yds 0 sec
Resisted Sprint 4 15.00 yds 1:00 min
Velocity Squat + Penultimate Contrast 4 5-2 1:30 min Perform each side
Posterior Lateral Lunge 3 6 1:00 min Perform each side
Hip Thrust 3 10 --:-- min
Long Duration Jump 2 00:00:25 1:00 min
Sprint 10s/Jog 20s/Walk 40s 1 15 0 sec
Optional Static Stretch 1 --:-- min
7/11 Breathing 1 00:03:00 --:-- min
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

Velocity Squat + Penultimate Contrast :

We're doing 5 reps on the Velocity Squat, then 2 reps each side (4 total) on the penultimate. That completes 1 set. Rest and repeat for 4 total sets.

Posterior Lateral Lunge:

Perform Each Side

© Copyright 2022 PJF Performance

Fat Don't Fly- Phase 3
Week 2, Day 6 - Core/Upper Body (A)
Workout Date: ________________ Total Workout Time: ________________

Plan Recommendations

For phase 3 you'll notice that we now have 4 weeks of the same program. This means that we're progressively overloading NOT by adding in different exercises
over the 4 weeks, but instead by increasing intensity (amount of weight used week to week) or by increasing volume (cardio reps are increased week to week).

On most exercises we are decreasing our rep range, which will allow us to use heavier weights in order to optimize strength and power.

Beginners, obese people or anyone with joint pain may need to modify a lot of the cardio and strength training to the safest option while still pushing yourself a
bit.

Remember, we have to train according to our own limitations and always perform each exercise with good form or ask a personal trainer for guidance if you're
unsure on your exercise form. If an exercise causes any joint pain or you aren't 100% confident on the form, skip the exercise and substitute another exercise
that you're comfortable with.

Exercise Sets Reps Weight Distance Time Rest Notes

Daily Overview: Phase 3 Day 2 1 1 --:-- min
Dynamic Warm Up 2 1 1 --:-- min
Barbell Rollout 3 8 0 sec
Superset
Wall Side T Spine Band Rotations 3 8 0 sec
Side Plank/Modified Side Plank 3 00:00:30 0 sec
Superset
Hamstring Floss 3 10 30 sec
Dumbbell Bench Press 4 6 30 sec
Superset
DB Split Stance Row 4 6 1:00 min
Arnold Press 3 8 30 sec
Superset
Vertical Pull Down 3 6 1:00 min
Superset Shrugs (Optional) 3 15 --:-- min
21 Curls (Optional) 3 7-7-7 --:-- min
Tricep Dropset (Optional) 3 6 --:-- min
Zone 2 Workout Low Impact Zone 2 60-70% (Low Impact) 1 00:35:00 0 sec
Staff Member Notes:
Dynamic Warm Up 2:

Skips 1x30 seconds

Seal Jacks 1x30 seconds
Post tilt hip bridge 1x10 reps
T Spine side lying opener 1x7 reps each side
1/2 Kneel hip flexor stretch 1x10 each side
Hamstring crossover touches 1x7 each side
Knee hug lateral lunge 1x4 each side
Hip flip forward 1x10 yards total
Hip flip backwards 1x10 yards total

© Copyright 2022 PJF Performance