LEVEL 3

FRONT SQUAT

5 sets of 1 rep Work up to a heavy single

Week 1: Orange bands Week 2: Red bands Week 3: Black bands Week 4: Up to a Max, No bands

CONJUGATE DYNAMIC DEADLIFT

Everything is off 1 thick mat 8 sets of 2 (the bar has to have speed on it!)

Week 1: No bands Week 2: Orange bands Week 3: Red bands Week 4: No bands, increase from week 1

5 SET TRI-SET

Pull-ups: 5-10 reps 1 Arm Rows: 12 reps Banded Arrows: 15 reps

5 SET TRI-SET

V-bar Pull-ups: 5-10 reps T-bar or Chest-supported Rows: 12 reps Dumbbell or Barbell Shrugs: 15 reps

3 SETS

Alternate Hammer Curls: 12 reps Wrist Curls: 15 reps

ABS & LOW BACK: 3 SETS

Straight Leg Raises: 10 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist w/ Kettlebell: 20 reps

ISO LOW BACK HOLD

3 minutes

STRETCH

6 minutes

LEVEL 2

FRONT SQUAT

5 sets of 1 rep Work up to a heavy single

CONJUGATE DYNAMIC DEADLIFT

Everything is off 1 thick mat 8 sets of 2 (the bar has to have speed on it!)

4 SET TRI-SET

Pull-ups: 5-8 reps 1 Arm Rows: 10 reps Banded Arrows: 10 reps

4 SET TRI-SET

V-bar Pull-ups: 5-8 reps T-bar or Chest-supported Rows: 10 reps Dumbbell or Barbell Shrugs: 12 reps

2-3 SETS

Alternate Hammer Curls: 10 reps Wrist Curls: 12 reps

ABS & LOW BACK: 2-3 SETS

Straight Leg Raises: 8 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist w/ Kettlebell: 15 reps

ISO LOW BACK HOLD

2 minutes

STRETCH

6 minutes

LEVEL 1

3 SET TRI-SET

Pull-ups: 5-6 reps 1 Arm Rows: 8 reps Banded Arrows: 8 reps

3 SET TRI-SET

V-bar Pull-ups: 5-6 reps T-bar or Chest-supported Rows: 8 reps Dumbbell or Barbell Shrugs: 10 reps

2-3 SETS

Alternate Hammer Curls: 8 reps Wrist Curls: 10 reps

ABS & LOW BACK: 2 SETS

Straight Leg Raises: 8 reps Plank: 30-45 seconds Low Back Extensions: 10 reps Russian Twist w/ Kettlebell: 10-15 reps

ISO LOW BACK HOLD

1 minute

STRETCH

6 minutes

LEVEL 3

WARMUP TRI-SET: 2 SETS

Push-ups: 50 reps Banded Arrows: 50 reps

BENCH CHART

Goes off your max Week 4-8 ( or starts where you came back into program) Band Rotator Cuffs: 10 reps

6 SET SUPERSET

Incline Barbell Bench Press: 12 reps Push-ups: 12 reps

5 SET SUPERSET

Flat Flys: 12 reps Dips (regular or bench): 10-15 reps

4 SET SUPERSET

Straight Bar Pushdowns: 20 regular reps, 20 1/4 reps Band Pushdowns: 20 reps

ABS & LOW BACK: 3 SETS

Straight Leg Raises: 10 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist w/ Kettlebell: 20 reps

ISO LOW BACK HOLD

3 minutes

STRETCH

6 minutes

LEVEL 2

WARMUP TRI-SET: 2 SETS

Push-ups: 40 reps Banded Arrows: 40 reps

BENCH CHART

Goes off your max Week 4-8 ( or starts where you came back into program) Band Rotator Cuffs: 10 reps

5 SET SUPERSET

Incline Barbell Bench Press: 10 reps Push-ups: 10 reps

4 SET SUPERSET

Flat Flys: 10 reps Dips (regular or bench): 10-12 reps

3-4 SET SUPERSET

Straight Bar Pushdowns: 15 regular reps, 15 1/4 reps Band Pushdowns: 15 reps

ABS & LOW BACK: 2-3 SETS

Straight Leg Raises: 8 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist w/ Kettlebell: 15 reps

ISO LOW BACK HOLD

2 minutes

STRETCH

6 minutes

LEVEL 1

WARMUP TRI-SET: 2 SETS

Push-ups: 30 reps Banded Arrows: 30 reps

BENCH CHART

Goes off your max Week 4-8 ( or starts where you came back into program) Band Rotator Cuffs: 10 reps

4 SET SUPERSET

Incline Barbell Bench Press: 8 reps Push-ups: 8 reps

3-4 SET SUPERSET

Flat Flys: 8-10 reps Dips (regular or bench): 8-10 reps

3 SET SUPERSET

Straight Bar Pushdowns: 12 regular reps, 12 1/4 reps Band Pushdowns: 15 reps

ABS & LOW BACK: 2-3 SETS

Straight Leg Raises: 6-8 reps Plank: 30-45 seconds Low Back Extensions: 10 reps Russian Twist w/ Kettlebell: 12 reps

ISO LOW BACK HOLD

1 minute

STRETCH

6 minutes

LEVEL 3

BACK SQUAT

8 sets of 1 reps for speed NOT a max bar has to move fast

Week 1: Orange bands Week 2: Red bands Week 3: Red + Orange bands Week 4: No bands

CLEANS

Week 1: 8x1 from the hang Week 2: 8x2 from the floor Week 3: 8x3 your pick Week 4: To a max

JUMPS

Week 1: Kneeling jump to feet to a 20 depth to max Week 2: Kneeling jump to feet to a 22 depth to max Week 3: Kneeling jump to feet to a 24 depth to max Week 4: Kneeling Jump to a box max

QUAD PUMP: 1 SET

Heels-up Kettlebell Somersault Squat: 5x12-15 reps

ISO Split & Hip Work: 2 minutes

ISO Lunge: 2 minutes each side

Side Plank on Knee Opposite Knee Up ISO: 1:30 minute each side

Slant Squat: 2 minutes

STRETCHING

6 minutes

LEVEL 2

BACK SQUAT

8 sets of 1 reps for speed NOT a max bar has to move fast

CLEANS

Week 1: 8x1 from the hang Week 2: 8x2 from the floor Week 3: 8x3 your pick Week 4: To a max

JUMPS

Week 1: Kneeling jump to feet to a 20 depth to max Week 2: Kneeling jump to feet to a 22 depth to max Week 3: Kneeling jump to feet to a 24 depth to max Week 4: Kneeling Jump to a box max

QUAD PUMP: 1 SET

Heels-up Kettlebell Somersault Squat: 4x12-15 reps

ISO Split & Hip Work: 1-2 minutes

ISO Lunge: 1-2 minutes each side

Side Plank on Knee Opposite Knee Up ISO: 1:00 minute each side

Slant Squat: 1-2 minutes

STRETCHING

5 minutes

LEVEL 1

CLEANS

Week 1: 8x1 from the hang Week 2: 8x2 from the floor Week 3: 8x3 your pick Week 4: To a max

JUMPS

Week 1: Kneeling jump to feet to a 20 depth to max Week 2: Kneeling jump to feet to a 22 depth to max Week 3: Kneeling jump to feet to a 24 depth to max Week 4: Kneeling Jump to a box max

QUAD PUMP: 1 SET

Heels-up Kettlebell Somersault Squat: 3-4x12-15 reps

ISO Split & Hip Work: 90 seconds

ISO Lunge: 90 seconds

Side Plank on Knee Opposite Knee Up ISO: 45 seconds each side

Slant Squat: 90 seconds

STRETCHING

4 minutes

LEVEL 3

CLOSE-GRIP BENCH

Week 1: 5x15 Week 2: 5x10 Week 3: 5x8 Week 4: 5x5

GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET

AMRAP: 40 minutes *AMRAP: As Many Rounds & Reps As Possible

Dumbbell Hammer Curls: 15 reps Wrist Curls: 15 reps Incline Curls: 15 reps Dumbbell Rollbacks: 20 reps Band Pushdowns: 20 reps Bench Dips: 20 reps Lateral Raises: 15 reps Banded Arrows: 15 reps Barbell Shrugs: 15 reps

ABS & LOW BACK: 3 SETS

Knee-ups: 15 reps Plank: 1 minute Low Back Extensions: 15 reps Russian Twist Kettlebell: 20 reps

LOW BACK ISO

3 minutes

STRETCHING

6 minutes

LEVEL 2

CLOSE-GRIP BENCH

Week 1: 5x15 Week 2: 5x10 Week 3: 5x8 Week 4: 5x5

GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET

AMRAP: 30 minutes *AMRAP: As Many Rounds & Reps As Possible

Dumbbell Hammer Curls: 12 reps Wrist Curls: 12 reps Incline Curls: 12 reps Dumbbell Rollbacks: 15 reps Band Pushdowns: 15 reps Bench Dips: 15 reps Lateral Raises: 12 reps Banded Arrows: 12 reps Barbell Shrugs: 12 reps

ABS & LOW BACK: 2-3 SETS

Knee-ups: 12 reps Plank: 45 seconds Low Back Extensions: 12 reps Russian Twist Kettlebell: 15 reps

LOW BACK ISO

2 minutes

STRETCHING

5 minutes

LEVEL 1

CLOSE-GRIP BENCH

Week 1: 5x15 Week 2: 5x10 Week 3: 5x8 Week 4: 5x5

GAUNTLET: THE DUMBBELL & BAND ARM GAUNTLET

AMRAP: 20 minutes *AMRAP: As Many Rounds & Reps As Possible

Dumbbell Hammer Curls: 10 reps Wrist Curls: 10 reps Incline Curls: 10 reps Dumbbell Rollbacks: 12 reps Band Pushdowns: 12 reps Bench Dips: 12 reps Lateral Raises: 10 reps Banded Arrows: 10 reps Barbell Shrugs: 10 reps

ABS & LOW BACK: 2 SETS

Knee-ups: 10 reps Plank: 30 seconds Low Back Extensions: 10 reps Russian Twist Kettlebell: 12 reps

LOW BACK ISO

1 minute

STRETCHING

4 minutes