DAY 1 FOCUS: Fall Descends, dark encroaches, your body is the shield against the night. Light that back up.

• Primary Option 1:
• Start: Bench Or Block bench for middle sticking points, Tempo Row, or Deadlifts. Chins if the rows are too much for your clients.

• Secondary Option 1:
Back-titties Bonanza
Floor press, Kroc Rows, 20 rep Kroc rows. More weight for more reps...lovely. Negative band pull parts to blow that back up more.
Finish 1: Core time. Weighted Sit-Ups, and Heel Touches.
Upper Body Finish 2: Boulder Shoulders
Light weight and a ton of control and tension.

• Primary Option 1:
Squats, cluster or Lower percentages for those feeling the burnout. Gymnast Abs for core control and building athletic strength, Ab wheel for overloading the core, or making the movement approachable for all populations.

Secondary Option 1: Srsly, do more posterior:
Double KB Squat, Heavy Farmers Walks, and Back Extensions. Pounds the core, beats up the legs and back.

• Secondary Option 2: For real, it is all posterior focused
1-Leg Hip Raise, Farmers Walk, Alternating Jackknives. Hips, Hamstrings, glutes, and core, awww yeah.

Finish 1:
High rep Squat and RDL burnout. Gets the conditioning and volume job done.

DAY 3 FOCUS: Full body

• Primary Option 1:
Deadlift and Strict 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 Back 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: ZYDRYÙNAS
Shoulders and back, then more shoulders and back. Built to force awesome form, hard work, hypertrophy, and anger.

• Finisher: Here's your curls, you vain fuck:
Negative Curls with burnout sets, Dips with burnout sets, Triceps with burnout sets. Make them count


This bundle includes the following instructional videos: