ROUND 1- 3 Minutes:
CORRECTIVE CORE CORE & SHOULDER COMPLEX
MINUTE 1: 15/5 x 3 Level-Change Eccentric-Isometric Hammer-Grip Hangs @ 1 minute work
MINUTE 2: Eccentric-Isometric Bear Crawl Pushups @ 1 minute work
MINUTE 3: Light Bottoms-Up Plate Hammer Curl to Presses @ 1 minute work
REST A MINUTE
ROUND 2- 3 Minutes:
BACK, BICEPS & FOREARMS STACK
MINUTE 1: Eccentric-Isometric E-Z Curl Baby-Hinge Biceps Curls @ 1 minute work
MINUTE 2: 90/90 Chinups Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work
MINUTE 3: Plate 1-Leg L/R Biceps Curls @ 10 seconds rest, 50 seconds work
REST A MINUTE
ROUND 3- 3 Minutes:
CHEST, TRICEPS & SHOULDERS STACK
MINUTE 1: Eccentric-Isometric Barbell Floor Hover Presses @ 1 minute work
MINUTE 2: 90-90 Dips Bodyweight Drop-Set @ 20 seconds rest, 40 seconds work
MINUTE 3: Plate 1-Leg L/R Triceps Kickbacks @ 10 seconds rest, 50 seconds work
REST A MINUTE
ROUND 4- 3 Minutes:
BACK & TRAPS STACK
MINUTE 1: Band/Cable Cross-Over Low-Trap Raises @ 1 minute work
MINUTE 2: Eccentric-Accentuated Barbell/Trap Bar Rack Pulls or T-Bell Sumo Deads @ 15 seconds rest, 45 seconds work
MINUTE 3: DB Suitcase Carries @ 15 seconds rest, 45 seconds work
REST A M...
ROUND 5- 3 Minutes:
SHOULDERS STACK
MINUTE 1: Plate Bent-Over Reverse Flys @ max quality reps in a minute
MINUTE 2: Plate Lateral Raises @ max quality reps in a minute
MINUTE 3: 30/30 High/Low Band Pull-Apart @ max quality reps in a minute
REST A MINUTE. THAT’S 1 CYCLE. PERFORM 1-2 CYCLES BA...
ROUND 1- 3 Minutes:
CALVES COMPLEX- LEFT/WEAK SIDE
MINUTE 1: CONCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 2: ECCENTRIC-ONLY Manual-Resistance 1-Leg Standing Calf Raises @ 1 minute work
MINUTE 3: ECCENTRIC-CONCENTRIC Manual-Resistance 1-Leg Standing Calf Rai...
ROUND 3- 3 Minutes:
CORRECTIVE HIP COMPLEX & PEACH-PLUMPER
Eccentric-Isometric 1-Leg Hip-Thrusts- Left/Weak Side @ 90 seconds work
Eccentric-Isometric 1-Leg Hip-Thrusts- Right/Strong Side @ 90 seconds work
REST A MINUTE
ROUND 4- 3 Minutes:
SINGLE-LEG STACK- LEFT/WEAK SIDE
MINUTE 1: Eccentric-Accentuated Bulgarian Deadlift or Rack Pulls @ 1 minute work
MINUTE 2: DB/KB Front-Loaded PAUSED Bulgarian Split Squats (BSS) @ 20 seconds rest, 40 seconds work
MINUTE 3: Bodyweight Stick-Assisted Constant Tension BSS @ 10 ...
