WEEK 1: FOCUS: CORE

RECTUS ABDOMINIS + OBLIQUE + TRANSVERSE + SERRATUS

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DAY 1

PUSHING

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

WARM UP: PUSH UPS

BARBELL BENCH PRESS

CABLE PUSHDOWN

LATERAL RAISES

AB ROLLOUT

SPIDER PLANKS

PLANK POP UPS

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DAY 2

HIIT

PERFORM AS ONE GIANT CIRCUIT FOR 3 ROUNDS

ASSAULT BIKE INTERVALS

SLAM BALL

HANGING LEG RAISE

BANDED BOSU BALL CRUNCHES

MOUNTAIN CLIMBERS

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DAY 3

PULLING

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

BARBELL CONVENTIONAL DEADLIFT

KETTLEBELL SWING

EZ BAR CURLS

LAT PULLDOWN

TRX ROW

TRX BICEP CURL

RUSSIAN TWIST

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DAY 4

LOWER BODY

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

HIGH KNEES 2x :25 SECONDS

POWER SQUAT 3 X 12

DUMBBELL LUNGES 3 X 12

WALL SIT 3 X :60 SECONDS

FEET SUPPORTED SIT UP 3 X 20

MOUNTAIN CLIMBERS 3 X :30 SECONDS

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DAY 5

UPPER BODY

PERFORM 3 SETS OF 12 REPETITIONS FOR ALL EXERCISES.

(unless noted)

CABLE SKULLCRUSHER

CABLE LAT PULLOVER

ALT DUMBBELL BICEP CURL TO OVH PRESS

TRICEP KICKBACK

PLANK

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