STRAIGHT POWER V.22

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

BACK SQUAT WEEK 1: Thru Bands | 1 Rep Max WEEK 2: No Bands | 1 Rep Max with 3 second pause WEEK 3: No Bands | 1 Rep Max with 1 second pause WEEK 4: Regular Rep 1 Rep Max

5 SET SUPERSET Glute Ham Raises: 15 reps Weighted DB Split Squats: 15 reps each leg

SLED PUSHES 6 sets of 100 ft. HEAVY

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

BENCH PRESS Week 1: Thru Bands | 2 Rep Max Week 2: Thru Bands | 1 Rep Max with Pause on Chest Week 3: No Bands | 2 Rep Max Week 4: No Bands 1 Rep Max with Pause on Chest

CHEST WORK

5 SET SUPERSET Incline DB Press: 15 reps DB Chest Fly: 15 reps deep

5 SET SUPERSET Deficit Push-ups: 20 reps Dumbbell Pullovers: 15 reps

WALKING LUNGES *400m (Weighted if needed)

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

5 SET SUPERSET Barbell Reverse Lunges: 10 reps each leg 1 Leg RDLs: 12 reps each leg

5 SET SUPERSET Seated Rows: 15 reps Chest Supported Rows: 15 reps

5 SETS EACH: Farmer's Carry: 100 ft. Walking Lunges: 200m (Weighted if possible)

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

DEFICIT DEADLIFT Week 1: 2 Plates | 2 Rep Max Week 2: 2 Plate | 1 Rep Max Week 3: 1 Plate | 2 Rep Max Week 4: 1 Plate | 1 Rep Max **1 Plate = 2" | 2 Plate = 4"**

5 SET SUPERSET Leg Press: 15 reps Eye-Level Kettlebell Swings: 15 reps

NO SLED OR LUNGES

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

SHOULDERS + ARMS

4 SET TRI-SET Behind the Neck Press: 15 reps Forehead Curls: 15 reps Rope Pushdowns: 15 reps

4 SET TRI-SET Preacher Curls: 15 reps Lying Side Lateral Raises: 15 reps Dumbbell Rollbacks: 15 reps

WALKING LUNGES *400-800m (Weighted if possible)

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep

WARMUP — 3 SETS EACH Band Good Mornings: 10-15 reps Split Squats: 10 reps each leg Push-ups: 10 reps

5 SET CIRCUIT Box Jumps: 10 reps Pull-ups: 10 reps Push-ups: 15 reps Bodyweight Squats: 20 reps

WALKING LUNGES *800m No Weight

GPP — 5 SETS EACH Barbell Good Mornings: 10-12 reps Light Reverse Hyper/Back Extensions: 15 reps Ab Wheels: 15 reps Heavy Ab Pulldowns: 15 rep