Day 1

A1 Barbell Sumo Deadlift

Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 5 5
2 5 5
3 5 5
4 5 5
A2 Push Up with 5sec Holds with Slow Eccentric
Week Sets Reps/Tempo Set 1 Set 2 Set 3 Set 4
1 4 6(3sec)
2 4 6(3sec)
3 4 8(3sec)
4 4 8(3sec)

B1 Landmine Reverse Lunge

Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 3 8/side
2 3 8/side
3 4 6/side
4 4 6/side
B2 Bird Dog Row with Pause at Top and Bottom
Week Sets Reps/Tempo Set 1 Set 2 Set 3 Set 4
1 4 10/side(3sec)
2 4 10/side(3sec)
3 4 8/side(3sec)
4 4 8/side(3sec)

C1 Side Plank Row (Slow Eccentric)

Week Sets Reps/Tempo Set 1 Set 2 Set 3
1 3 6/side(5sec)
2 3 6/side(5sec)
3 3 6/side(5sec)
4 3 6/side(5sec)
C2 Walking Lunge with Over Head Reach
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 d/b 15yds
2 4 d/b 15yds
3 4 d/b 15yds
4 4 d/b 15yds
 Day 2
A1 Chin Up with 3sec Pause at Top
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 Total 16
2 4 Total 16
3 4 Total 20
4 4 Total 20
A2 Front Plank Hold with Roll Out on Ball
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 5
2 4 5
3 4 8
4 4 8

B1 Barbell Front Rack Reverse Lunge

Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 5 5/side
2 5 5/side
3 5 5/side
4 5 3/side
B2 Half Kneeling KB Over Head Press
Week Sets Reps Set 1 Set 2 Set 3 Set 4 Set 5
1 5 8/side
2 5 8/side
3 5 8/side
4 5 8/side

C1 Farmers Walk (Down/Back = 1 Set)

Week Sets Reps/Distance Set 1 Set 2 Set 3 Set 4
1 4 d/b 20yds
2 4 d/b 20yds
3 4 d/b 20yds
4 4 d/b 20yds
C2 Downward Dog Toe Touch with 3sec Toe Touch
Week Sets Reps Set 1 Set 2 Set 3
1 3 12/side
2 3 12/side
3 3 12/side
4 3 12/side
 Day 3
A1 Landmine Squat with 5sec Pause at Bottom
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 5/side
2 4 5/side
3 4 5/side
4 4 5/side
A2 Push Up with Rotation (Slow Eccentric)
Week Sets Reps/Tempo Set 1 Set 2 Set 3 Set 4
1 4 10/side(3sec)
2 4 10/side(3sec)
3 4 10/side(5sec)
4 4 10/side(5sec)

B1 Inverted Row with Slow Eccentric

Week Sets Reps/Tempo Set 1 Set 2 Set 3 Set 4
1 3 10(5sec)
2 3 10(5sec)
3 4 12(5sec)
4 4 12(5sec)
B2 2 DB Split Squat with 3sec Pause at Bottom
Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 5/side
2 4 5/side
3 4 5/side
4 4 5/side

C1 Single Leg Hip Thruster 3sec Pause at Top

Week Sets Reps Set 1 Set 2 Set 3 Set 4
1 4 8/side
2 4 8/side
3 4 10/side
4 4 10/side
C2 Starfish Side Plank
Week Sets Time Set 1 Set 2 Set 3
1 3 40-45sec/side
2 3 40-45sec/side
3 3 40-45sec/side
4 3 40-45sec/side