Updated: Jan 9, 2019

Summer Swole > Weeks 1-3

WARMUP (1x):

Side Plank Incline Adduction Hold x(:20)

Box SL Depth Squat x8/e

Goblet 1-1/4 Squat x5-6

Arc/Elliptical Run (Low Intensity) x(2:00)

Physio-Ball Knees-To-Chest x15

Band-X Lateral Walk x10/e

SL RDL W/ Balance Pad x6/e

Mini-Band Iso-Squat SL Pulse x15/e

Mini-Band Side Plank Clamshell x8/e

Mini-Band Glute Kickback x12/e

Machine Adduction x15

DB Step-Back Lunge x5/e


Hip Flexor, IT Band, Hamstring, Glutes

ROUND 1 (3x):

*superset the following exercises

Band Barbell Back Squat x3-5

Set 1: 3-5 @ 65% (+Band)

Set 2: 3-5 @ 75% (+Band)

Set 3: 3-5 @ 80-85% (+Band)

Band Torso-Wrap Lunge-To-HK x6/e

KB SL Standing Calf Raise x10/e

ROUND 2 (3x):

*superset the following exercises

Rebound Box Jump x3

Band Stationary HK-Run x(:12)

MB SL Iso-Lateral Throwback x5/e

ROUND 3 (3x):

*superset the following exercises

Power Clean x3-5

Set 1: 3-5 @ 65%

Set 1: 3-5 @ 75%

Set 1: 3-5 @ 80-85%

Barbell Incline Hip-Thrust x8

Machine Seated Calf Raise x15

ROUND 4 (3x):

*superset the following exercises KB SL Bulgarian Split-Squat x6-8/e

Vert-To-Broad Jump x3

Arc/Treadmill Run (High Intensity) x(:09)

ROUND 5 (3x):

*superset the following exercises

Standing SL Ham Curl (5-Rep Clusters) x(5-5-5)

Machine Quad Extension (5-Ct. Ecc.) x8

Machine Standing Calf Raise x20

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