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: Arhcers
6: RG Chest Compression
7: Bicep Curl
8: Tricep Cable Pushdown
Routine Day B – Lower body & Core
- 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: Leg Press
2: Calf Extensions
3: Leg Extensions
4: Hip Abductions
5: Hip Adductions
6: Dead Bugs
7: Resisted Crunch
8: Resisted Crunch Right
9: Resisted Crunch Left
