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 BASED ON WEEK OF TRAINING.
WEEKLY PROGRESSION
WEEK 1- LEARN IT: Perform 1 cycle and figure out your loads
WEEK 2- OWN IT: Perform 1 cycle again but beat your performance from previous week
WEEK 3- PUSH IT: Perform 2 cycles and maintain your loads
WEEK 4- KILL IT: Perform 2 cycles again but beat your performance from previous week
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 ...
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