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
Mini-Band Iso-Squat SL Pulse x15/e
Mini-Band Side Plank Clamshell x8/e
Mini-Band Glute Kickback x12/e
DB Step-Back Lunge x5/e
FOAM ROLL:
Hip Flexor, IT Band, Hamstring, Glutes
ROUND 1 (3x):
*superset the following exercises
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
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%
ROUND 4 (3x):
*superset the following exercises KB SL Bulgarian Split-Squat x6-8/e
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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