The Essentials Program 2x

2x/week
the
essentials
program
Intense and efficient 45-min workouts
jeff nippard
E34@7530;1
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TABLE OF CONTENTS
1 Disclaimer
3 About Me
5 About This Program
9 FAQ
13 Warm up
16 Exercise Substitutions
18 Essentials Program
19 Program Explained
20 Key Terms
21 Anatomy
37 Exercise Video Demonstrations
39 Comments From Jeff
40 References
ABOUT ME
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Exercise Video
Demonstrations

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ROMANIAN DEADLIFT
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DB ROMANIAN DEADLIFT

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The Essentials Program 2x

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The Essentials Program 2x

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2x/week

5 About This Program

37 Exercise Video Demonstrations

39 Comments From Jeff

the essentials program 3

'(%$*5- %1-!%1/%'*7%$1-5%*7%1%5-*5* (%' $(1$' %/1%'17(%'-%1"! %

"%5 %)1-)'*"%($(*(")(+%-%!1(%31!5(%'*'%*"("7* %-$$1-)'%-!517%

#  & # $   & #  #&# #

$&  # # $#&$

#  $  &"&& 

#  X& '`$ !# #  !#"&& !# 

 '# # "$#  & #&# #   &&

&## K $# # # $  ' 8& # #" 

 "# $&# # $&#  $&&# #  #&

&$&   >#&# $& $&# $ c &# & # $&`

#&# # $ $& $& "&&# # $ $& 

:< &` $&&%$  $

the essentials program 8

2&&;+>+8296&@&+>05%&+>+9>2825&+%18%8 82+/>56+82@+5+-&6&+8@+2>+ 5&@8>2+-+

-+8+/>5+92 +'&6>6%+-&+>68820+&1&698@&+/>5+@->50;+>+38-+5@858>2+ '8>2+4+76@+2;+-&2+

5@858>2+ '8>2+:+8+/>5+92 +'&6>6%+ '8>2+4

<6+)36&04+ 630.6+63<<#)050#<0<6+)!4063%+773)30+0!+03*3640-+6:+03#2360#)0-6##)0 .6#)0

#)#*#!<&0; 0!<0+07<%!30#)0.3607+)20#<063<+)!30  ; 0!<0+07<%!30#)30#)04+606<0

+06+2!40?;0!<0+07<%!30#)0.3607+)20 9; 0!<0+07<%!30#)30#)04+60<3%+)0436$0"+60

,>6(9C@1G:<0B@>E9C66@50@D>06@7:>@)0@)E@5E(GC)6C@G56%@:*@5E >G7.@8*@7:>GC@B)F5E1@)@5 (>90@05,C@1C005E1@

6C665:E.@:>G@<)G,>D@6B:>9E0@0)%C@)E7@9:E1CG@0B)E@ ==@,5E>0C6.@80@56@5,D:G0)E0@0:@60)7@5E >G7

)2 & ,3"3:(&939,:;,*336,,*336,&9,;:3,#&63#5,,3 ,,23,9:3 2,+::399& ,(:!3,

7&2& ,3(2,,*336,#(6,3"3:(&939,:3,63+,( 9 ,,3 9:3,2,+::399& ,5,& ,!#;3,

& (:3;3 ##5,,2393,9+3(&%(,;!3;3 9', ,;93:5,,3"3:(&93,:;, ,3(2 &83.

,2!3,23,+& ,,: & ,(6,2:2,23,9;3,+::;,& ,:, 23:, ,*3369,:5& ,

, 3,,23,23:,:& & ,9+#&9,!&##3, ,;5,*39&3,:,5,(#,;!3, ,, ,3 &:3#5, 3*,

+::;,$33#,:33,,( (,;5,((2& ,3;,&,5,*#,#&63,9;3,939& 9,:,& (3,

72,:3,23,# 6,"39,& ,23,;&#3,,3(2,+::;,:

235,:3,:,5,,:(6,5:,*3&29,3(2,*336,3 #& ,5,,(9, ,9:3 2,+::399& ,

,( ,+:& ,,23,+::;,&93#,+3 (&#,& ,5:,#&9,& ,, 36,:,93,,:(6& ,++,

33+& ,+,*&2,2&9,2&,,:(6& ,&9,& ,,3, ,3":3;3#5,&;+: ,+:,,5:,9((399,

23,;& ,+& ,,(:&,:;,,5&#& ,9 +& ,&9,,(:33,:,& (:393,,(#:&(,3%(&,:,

,#99,4,*#,:3(;;3 ,+:&:&& & ,23,3%(&,:;,5:,&3,%:9,:23:,2 ,:3#5& ,23!&#5, ,

9,,3 3:#,:#3,4,:3(;;3 ,633+& ,(:&,, ,33(&!3,;& &;;, ,2&9,+::;,4,5,*&92,

,,(:&,,(2&3!3,5:,,#99,#9,:,:,3 3:#,23#2, ,% 399,:5,,633+,&,,,

;"&;;,,:,#*,& 3 9&5,9399& 9,+3:,*336,: , ,;& 39,& ,:& ,&2,& 3 9&5,

(:&,92#,3,93,;:3,9+:& #5,+,, (3,:,*&(3,*336#5,,5:,* ,&9(:3& 

the essentials program 13

!&%!44! "3$+-$"+&%47!/"%!474&-!" "" 74"-+4-+"4$*$&"2/7"$!2%/"!!4&+!"*74"-74!"7*"

!&%!44!""*"+!"%7+"+"+&!")$!"*7"3(!"% "*74"-74!"7*"!&%!44!"+/""+/"273!/ ""+"

+-4!/!/"$47$7"$!"*" $!4!"/!!&/"7"!""/3!!"/%7"74"-74!"7*"!&%!44! "/7"7+"06"

!-72* "34&0%/"/!4!"/""3*"7"+-4!/!"&/-2!"-++7" 7+"*&+-"34&0%/"!.!4-+/!/""

/2* "7&"4722+"$/"!!"/$73"7"4!-!" "!2*!"7/!"&/-2!"/74!!//,""14+!"7&"4722+"

NJMILHKM èMæK ðMïKíîHéM õôæMK

+!t +!"!" 3+

4&" 3+/   3+"*74"4&/"7"7"$!"/+!/

p7&"722+ p7&"4722"24!"&/-2!"47%/ "

x) ) 2  !2 !) ÷

x) ) 2  !2 !)  ÷ L!  ")! ) 2 !2  !)  ÷

G22& )2  ! ")!"))")2!)  )!2 = !!)"1&2!

the essentials program 16

            

          

        3 

   >

7#) 1 & æ )%  W  7%!      µ |)% ÷ )    µ

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>h) )  )# b x x ¹v²º ¹v· ®x h 

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