Weeks 2 – 4 Power Pack Routine

Weeks 2 - 4 Bow Classic Routine

Weeks 2-4 Power Pack Routine Day A

Weeks 2-4 Power Pack Routine Day B

ROUTINE DAY A – CHEST, Legs, TRICEPS & CORE

  • 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.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Chest Compression

2: Side Chest Compression

3: RG Chest Compression

4: Tricep Cable Pushdown

5: Lunges

6: Hip Abductions

7: Hip Adductions

8: Resisted Crunch Front

9: Resisted Crunch Right

10: Resisted Crunch Left

11: Dead Bugs

Routine Day B – Back, shoulders & biceps

  • 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.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Cable Spread

3: Back Rows

4: Reverse Fly

35 Shoulder Press

6: Bicep Curl

7: Lateral Raise

7: Hammer Curl