DAY 1 FOCUS: Simple hard work, to build muscle, burn fat, and increase training skill. Ramping up the muscle growth and fat burn for summer.

• Primary Option 1:
• Start: Bench, Chin-Up, or Deadlifts. FOCUS ON BAR SPEED AND NUMBERS.

• Secondary Option 1: Strength and muscle gain option
Dumbbell Clean and Press for power and strength. Feel free to Push-Press the Dumbbell. Renegade rows for core and back strength, Weighted Push-Ups for that chest.

Secondary Option 2: Conditioning and fat loss option
Full body burn, The harder the client goes, the more efficient it is. Dumbbell Clean to Press can be a Push Press as well. The rest is simple scale-able motions. Increase weight, intensity, or complexity.
Core Finish 1:
Ab Wheel and Pallof Rotations

Upper Body Finish 2:
High Volume upper body finisher, hits the back, arms, and shoulders.

• Primary Option 1:
Squats, cluster or Lower percentages for the more burned out population. Hollow body holds or Rocks for a core challenge.

Secondary Option 1: Get Strong and Resilient
Hip raises for glute and hamstring strength and muscle gain, OR Trapbar Deadlifts for back, core, grip, and legs. Step-Ups for bracing, back strength, and single leg strength, helps with transfer of force. Hollow Body presses for overloading the core muscles.

• Secondary Option 2: Conditioning and Athletic Fitness
Heavy Ballistic hip hinge in the form of a Sandbag or Kettle Bell Swing, a moderatly heavy sled pull for conditioning and strength development.

Finish 1:
Beat those obliques.
Finish 2:
100m Farmers walk.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Push 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 OR Heavy Lunge, and Floor Press or bench press. Remember you can mix and match according to goals, make sure one upper body and one lower body movement is used.

• Secondary Option 1:
1-Arm DB Bench Press for shoulder control and stability, pre-loads the pecs, heavy row, Dumbbell Floor Press to overload the pecs (strength and hypertrophy)

• Finisher:
Mid to High repetition upper body and core finish.


This bundle includes the following instructional videos: