Weeks 5 – 7 Power Pack Routine

Weeks 11 - 12 Bow Classic Routine

Power Pack Weeks 5 - 7 Day A

Power Pack Weeks 5 - 7 Day B

Routine Day A – Upper body

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
  • Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
  • Perform each exercise consecutively.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Exercises

1: Lat Pulldown

2: Chest Compression

3: Cable Spread

4: Side Chest Compression

5: Back Rows

6: RG Chest Compression

7: Shoulder Press

8: Bicep Curl

9: Tricep Cable Pushdown

10: Resisted Crunch Front

11: Resisted Crunch Right

12: Resisted Crunch Left

Routine Day B – Lower body

  • 4 Days total, alternate between Day A and Day B (A and B will be each be done twice).
  • Perform a 7 second isometric hold for each exercise using 60% – 80% of your maximum effort. Follow with 8 repetitions (Higher resistance). Slow release of 3 seconds each rep.
  • Perform each exercise consecutively.
  • Number of sets:Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Exercises

1: Double Leg Press

2: Seated Deadlifts

3: Calf Extensions

4: Calf Extensions (inner)

5: Calf Extensions (outer)

6: Hip Abductions

7: Hip Adductions

8. Deadbugs