DAY 1 FOCUS: Building on the foundations set last month, increaseing power and control. Ramping up the muscle growth and fat burn for summer.

• Primary Option 1:
• Start: Bench or Bottom Banded Bench, Single Arm Row, or Deadlifts. FOCUS ON BAR SPEED. If your lifts are feeling slow, this is likely why. Make that nervous system work for you. Bottom banded bench helps you push through mid to top sticking points in your/clients bench. Great for tightening up a loose bench press as well.

• Secondary Option 1: Strength and muscle gain option

Dumbbell Clean for power, add more weight now. Chin ups to build those arms and back, floor press to get that chest up.
Secondary Option 2: Conditioning and fat loss option
Full body burn, The harder the client goes, the more efficient it is. The Clean and is still a skill movement for newbies. let them take their time on that, the metabolic effect will still be strong. Experienced clients can crush this aggressively. Reverse lunge, add weight if needed, recline rows for the back, and Reverse cork screw for the abs. Regress the Cork Screw by eliminating the twist at the top.
Core Finish 1:
Hanging Lateral leg raise and paused Gymnast abs.

Upper Body Finish 2:
Dips or close grip pushup, for chest, shoulders, and triceps. Bicep curl with 3 second eccentric, BPA for shoulders, and Tricep Push-Downs as a burnout.

• Primary Option 1:
Squats, cluster or Lower percentages for the more burned out population. Knee tap planks for core stability and bracing. Keep the chest over the hands. Add weight for more challenge

Primary Option 2:
Knee tap planks for core stability and bracing. Keep the chest over the hands. Add weight for more challenge. Top Banded Squats to help push trough sticking points, and to acclimate your lifters to heavier weights.

Secondary Option 1: Get Strong and Resilient
Hip raises for glute and hamstring power and development, OR Farmers walks for back, core, grip, and legs. Rack reverse lunges for bracing, back strength, and leg strength, helps with transfer of force. Hanging leg raise to force even more core work.

• Secondary Option 2: Conditioning and Athletic Fitness
Chest or overhead carry, to 30m of sled pushing. 5 rounds. Minimal rest. As fun and efficient as it sounds.

Finish 1:
Beat those obliques and core stability. HEAVY Pallof presses with overhead extensions to rotational Pallof press .
Finish 2:
Pike ups and Jackknifes. Feels as good as it sounds.

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 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: Push-Ups, Chin-Ups and 1-arm overhead presses. Sounds simple, done with solid temp and weights makes it brutal.

• Secondary Option 2:
Landmine Shoulder Press with a drop set, and KB Pendlay Row with a drop set.
Core Finish 1:
Excellent core stability and coordination work. Tears up those Abs.

• Upper Body Finish 2:
Upper body burnout. Good for the body, good for the ego.

This bundle includes the following instructional videos: