Standard Upper Body 6
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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F2 Upper 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 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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Warmup 7 Block A BB Bench Press 8-8-6-6 / 5×5 / 4-4-4-3-3 / 1RM Side Plank Row 3×8 / 3×10 / 3×12 / 3×10 Shoulder Mobility 3x30s Block B Pull Up 3xMax Cable Single Arm Seated Row 3×15 / 3×20 / 3×12 / 3×10 Hip Mobility 3x30s Block C TRX Row 3×8 / 3×10 / 3×12…
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Warmup 1 Block A Elevated Push Up 2-3×8 / 2-3×10 / 3×12 / 3×10 Low Plank Elevated 2-3x15s / 2-3x20s / 3x25s / 3x30s Bent Over T, W, Y’s (Thumbs Up) 2-3x5e Block B TRX 60 Degree Row 2-3×8 / 2-3×10 / 3×12 / 3×10 Tricep Pushdown 2-3×8 / 2-3×10 / 3×12 / 3×10 Toe…
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Warmup 1 Block A DB Floor Press 2-3x8e / 3x10e / 3x12e / 3x10e Quarter Getup 2-3x5e Floor Slides 2-3x30s Block B Reverse Grip Lat Pulldown 2-3x8e / 2-3x10e / 3x12e / 3x10e Reverse Curl 2-3x8e / 2-3x10e / 3x12e / 3x10e Band Assisted Straight Leg Stretch 2-3x30s/e Block C Seated Row 2-3x8e / 2-3x10e…
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Warmup 2 Block A BB Overhead Press 3×8 Cable/Band Tall Kneeling Anti-Rotation Press 3x8e Block B BB Row 3×8 DB Single Arm Overhead Tricep Extension 3x15e Block C DB Bench Press 3×8 Cable Straight Arm Pulldown 3×15 Cable Bicep Curl 3×15 Block D Cable Tricep Pushdown with Rope 3×15 Cable Face Pull with Rope 3×15 Cable Hammer Curl…
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