INTRODUCTORY PHASE

WORKOUT A

DB Russian Step Ups

Hand On Medicine Ball Offset Push Ups - Get A Deep Stretch

Front Foot Elevated Split Squat On Bosu (Or) Inflatable Balance Disc + 1Sec Pause

One Arm DB Row

Plank

One Arm Elbow On Knee DB External Rotation

WORKOUT B

BB Upright Rows

Bulgarian Split Squat With 4Sec Isometric Hold At The Bottom Of Every Rep

Weighted Side Plank

BB Cuban Press

Band Pull Aparts

One Arm DB Flat Chest Press

WORKOUT C

Front Squats With 4 Sec Eccentrics On Every Rep

Incline Guillotine BB Bench Press With 4Sec Eccentrics On Every Rep

Weighted Wide Grip Pronated Pull Ups (With 3 Sec Eccentrics On Every Rep)

Poliquin Step Ups

BB Snatch Grip 45 Degree Low Back Extension With 4Sec Pause At The Top

Rope Face Pull With External Rotation

BLOOD FLOW WORKOUT #1

Reverse Hyper Extension

Incline DB Bench Press

X-Band Walks

Two Arm Bent Over DB Row

Hanging Leg Raise

Overhead Rope Triceps Extension

Walking DB Lunges

Zottman Curls

Single Leg Hip Thrust On Bench (*Like This But Upper Back On A Bench)

Dumbbell L-Lateral Raises With External Rotation

BLOOD FLOW WORKOUT #2

Seated Rope Face Pulls (*Like This But Seated And Using A Low Cable)

Rope Pull-Throughs (With Glute Emphasis)

Close Grip Push Ups

Dumbbell Russian Step-Ups

DB Cobra

Stability Ball Alphabets (Just Go Until Your Close To Failure On Both Rounds)

BB Pendlay Row

Banded Hip Thrust (BB Is Ok If You Don’t Have Bands)

Cable Wood Chops (Use Cable Here, Not Band As Shown)

Standing EZ Bar French Press

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