DAY 1 FOCUS: Building the foundations for ballistic power and higher body control. Starting the hypertrophy and fatburn for summer.

• Primary Option 1:
• Start: Bench, Pullups, or Deadlifts. FOCUS ON BAR SPEED. If your lifts are feeling slow, this is likely why. Make that nervous system work for you.

• Secondary Option 1: Strength and muscle gain option

Dumbbell Clean and Press for power, upper and lower body coordination. This is going to be a stable movement for the next 4 months. Take the time to get the technique. Cable Rows and Ring Push-ups. A Burnout 4th set to induce more muscle growth.
Secondary Option 2: Conditioning and fat loss option
Full body burn, The harder the client goes, the more efficient it is. The Clean and Press is still a skill movement, so let them take their time on that, the metabolic effect will still be strong.
Core Finish 1:
Weighted ab wheel this month. This is what the last two programs were building towards. Lateral Leg Raises. They will be back next program, just harder.

Upper Body Finish 2:
Dips, Curls and shoulders.

• Primary Option 1:
Squats, cluster or Lower percentages for the more burned out population. Lateral Band Walks to balance out the abductor work from last month and really make those hips and legs track well together.

Primary Option 2:
Lateral Band Walks first to get the hips activated and ready to fire off the box. Paused Box Squats for any client that is having trouble lifting from the bottom of the squat, or who lacks control or speed.

• Secondary Option 1: Gain that Ass ladies and gents
Cat Slide, or Trx leg Hamstring Curls for muscle activation, hip raise or Deadlift to tear those muscles down, and steps ups to finish the job. The Step Ups help the thighs and single leg power development as well as beating up the hamstrings.
Secondary Option 2: Conditioning, and muscle gain OR Strongman
Go fast and lighter, it is conditioning. Go heavy and take longer breaks, it is strongman. Sleds and carries, simple, effective.

Finish 1:
This is posterior chain burnout. Kill those glutes and spinal erectors. Made for people with a bit of experience.
Finish 2:
Core stabilization and muscle gain. Thigh Tap Planks for stabilization, a weight on the back or narrow feet make them harder. V-Situp, weight this if needed, and the high rep Hollow Body Bent Knee Raise for full burnout and hip control.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and STRICT Shoulder Press. Keep most lifters on the shoulder pressing primary, If you have people doing more than 3x a week, or someone with crunchy shoulders, you can give them the floor press.

• Primary Option 2:
Front Squat and Floor Press.

• Secondary Option 1: One sided lifting.
Good for body control, Muscle gain, and fat loss (if the intensity is high enough). Right side of the body does A,B and C, then the left side does A, B, and C. Then you take a break.
Dumbbell Cleans (no press). These are a chance to work the skill, and go heavier for a challenge. One Arm Row, and One Arm Floor Press (keep a solid ab brace here) .
Core Finish 1:
Structured carry made to challenge the body and force core and back engagement.

• Upper Body Finish 2:
Chest burn out push-ups (High Tension), Hammer Curls, and Face Pulls