Weeks 2-4

Day A) Chest, Legs, Triceps, and Core

Perform each exercise consecutively. 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).

Perform a 10 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 12 repetitions.

Foundation: 1 set | Enhance: 2 sets | Peak: 3 sets

1. Chest Compression

2. Side Chest Compression

3. Chest Reverse Grip

4. Tricep Cable Pushdown

4. Lunges

5. Hip Abductions

6. Hip Adductions

7. Resisted Crunch Front

8. Resisted Crunch Right

9. Resisted Crunch Left

10. Dead Bugs

Weeks 2-4

Day B) Back, Shoulders, and Biceps

1. Lat Pulldown

2. Cable Spread

3. Back Rows

4. Reverse Fly

5. Shoulder Press

6. Bicep Curl

7. Lateral Raise

8. Hammer Curl