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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