Modern Total Body 1
Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes) How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…
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Movement Prep Myofascial Rolling (5-10 Minutes) Warmup (10-15 Minutes) How to Read Workouts Some blocks may include a few options for an exercise. Choose only one. These are generally a default, a progression, and a modification based on the equipment or skillset required. A category is listed (i.e., squat, push, pull, core) so you…
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F3 Total Body 1
F2 Total Body 2
F2 Total Body 1
P11 Upper Body 1
Block A TRX Push Up *MB Side Throw (mobility as needed) Block B DB Bent Over Row DB Alternating Bicep Curl (mobility as needed) Block C DB Seated Z Press Half Side Plank Hip Raise Straight Leg Setup with Reach Block D TRX Row TRX Bicep Curl TRX Tricep Extension Core Finisher 15 Time-Based: 3×20:10…
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Warmup 10 Block A BB Hang Clean 3×5 / 3×5 / 3×4 / 3×3 Body Saw 3×8 / 3×10 / 3×12 / 3×10 Block B BB Deadlift 5×5 / 5-5-4-4-3 / 4-3-3-2-2 / 1rm Band Assisted Pull Up 3×8 / 4×6 / 4×5 / 4×4 Block C BB Front Split Squat 3×8 / 3×6 /…
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MA1 Upper Body 2
Warmup 8 Block A KB Overhead Press 3×8 / 3×10 / 3×12/ 3×10 Valslide or Slide-Board Rollouts 3×8 / 3×10 / 3×12/ 3×15 Shoulder Mobility 3x30s Block B DB Bent Over Row 3×8 / 3×10 / 3×12/ 3×10 Machine Chest Press 3×8 / 3×10 / 3×12/ 3×10 Hip Mobility 3x30s Block C DB Incline Press 3×8…
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