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WEEK 2: FOCUS: MEDIAL DELTOID

RECTUS ABDOMINIS + OBLIQUE + TRANSVERSE + SERRATUS

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DAY 1

LOWER BODY

PERFORM 6 SETS OF 10 REPETITIONS FOR EACH EXERCISE.

*For lunges that means 10 on each side, not 10 all together

TIRE FLIPS OR CLEAN + PRESS

TRAVEL LUNGES WITH OVERHEAD PRESS

SIDE LUNGE WITH ALT LATERAL RAISE

KETTLEBELL DEADLIFT TO UPRIGHT ROW

JUMP LUNGES

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DAY 2

LOWER BODY

PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS

ASSAULT BIKE 3 X :20 SECONDS

JUMPING LUNGES  3 X 12 EACH SIDE

SKIIERS 3 X 12 EACH SIDE

BANDED SPEED PUSH DOWNS  3 X 21

LYING LEG CURL 3 X 12

CALF RAISES  3 X 12

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DAY 3

CHEST W/ TRICEP

VARIATIONS

PERFORM 3 SETS OF 10 -12 REPEATIONS

CLOSE GRIP PUSHUPS

FLAT BARBELL BENCH PRESS

JM PRESS

DUMBBELL FLY

CABLE SCOOP LOW TO HIGH

DUMBBELL SKULLCRUSHER

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DAY 4

SHOULDERS/LEG PLYO

 

 

PERFORM 3 SETS OF 13 REPEATIONS

DUMBBELL SEATED OVERHEAD PRESS RPE 50%

WALL BALLS

LATERAL RAISES

BOX JUMPS

Z PRESS

SLAM BALL

LATERAL JUMPS

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DAY 5

BACK/TRICEPS

PERFORM 3 SETS OF 13 REPEATIONS

BARBELL BENT OVER SUPINATED ROW RPE 50%

INCHWORM TO PLANK TO CLOSE PUSH UP

DB TRICEP KICKBACKS alt DB ROW

DIPS

LYING DB SKULL CRUSHER

ASSISTED PULL UPS

ABDOMINAL EXERCISE OPTIONS FOR THE WEEK:

1.Double Crunch with a Cross

2.Bicycle Crunches

3.Lateral Medicine Ball Blast on Decline Bench

4.Medicine Ball Knee Raise with Drop

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