Updated: Jan 9, 2019

Summer Swole > Weeks 4-6


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

Speed-Squat (Tight-Stance) x8-10

Set 1: 8-10 @ 55%

Set 2: 8-10 @ 65%

Set 3: 8-10 @ 70-75%

Barbell Hip Thrust x3-5

Incline Iso-Lunge SL Calf Raise x12-15/e

ROUND 2 (3x):

*superset the following exercises

Vertical-Touch (Continuous) x(:09)

Band Partner HK-Run x(15-Yards)

MB Partner Core-Stability x(:15)

ROUND 3 (3x):

*superset the following exercises

Barbell Hang-Clean Clusters x(3-3-3)

Set 1: (3-3-3) @ 50% (of Power Clean)

Set 2: (3-3-3) @ 60%

Set 3: (3-3-3) @ 65-70%

Band Crossover Step Up x6/e

Plate-Loaded Seated Calf Raise x15-20

ROUND 4 (3x):

*superset the following exercises Band KB Hip Swings x12

SL-To-Dbl Leg Broad Jump x3/e

Arc/Treadmill Run (High Intensity) x(:15)

ROUND 5 (3x):

*superset the following exercises

Lying Hamstring Curl (3-Ct. Ecc.) x12-15

Machine Standing Calf Raise Drop-Set x(8-5)

Machine Quad Ext. (SL-Ecc.) x8/e

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