FULL APRIL 2018 TRAINING PROGRAM

DAY 1 FOCUS:
• Start: Standard bench or Top Banded Bench for getting a stronger lockout. See-Saw Row for back strength and core stability
• Option 1: Brutal chest work, focus on lower chest, body weight pull and shoulder stability work
• Option 2: Mix of strength and explosive power development
• Option 3: Conditioning with a focus on upper body and core stability
• Finish Option 1: Core work focusing on the whole of the oblique and six pack muscles (rectus abdominis)
• Finish Option 2: Arm, chest, and triceps finisher

DAY 2 FOCUS:
• Start: Squats for Strength or Yoke Bar Squat for core and back strength and stability. Kettle bell swing
for speed and power generation
• Option 1: Split squats and glute hamstrings for those tight strong legs and strong butt
• Option 2: Deads or Hip Raises
• Finish Option 1: MAX EFFORT conditioning, two rounds of glory
• Finish Option 2: Repeat of Day 1 core, for the EMPIRE!

Day 3 FOCUS:
• Start Option 1: Swiss or straight bar Overhead Press, body weight pull, and advanced pushups
• Option 1: Shoulder strength and burnout work
• Option 2: A bunch of body weight volume. Get to work.
• Finish 1: Arm and chest work

This bundle includes the following instructional videos:

$30.00