STRAIGHT POWER V.27

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

BACK SQUATS Week 1: Sumo Stance, Box Squat 3RM Week 2: Conventional Stance, Box Squat 3RM Week 3: Sumo Stance, 1RM Regular Rep Week 4: Conventional Stance, 1RM Regular Rep **WEEKS 1 & 2 ADD RED MINI BANDS** **CHOICE OF BELT**

5 SETS EACH DB Split Squats (back foot elevated): 10 reps each leg Leg Extensions: 15 reps Leg Curls: 15 reps

POSTERIOR — 5 SETS EACH Weighted Back Extensions: 10-15 reps heavy DB Step-ups: 10 reps each leg *20" Box

ABZ — 5 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps

WALKING LUNGES 400-800m Weighted if possible

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

BENCH PRESS Week 1: Incline Bench, Work to a Heavy 5RM Week 2: Incline Bench, Work to a Heavy 2RM w/ Pauses Week 3: Flat Bench, 1 Pause Rep + 1 Regular Rep Max Week 4: 1RM w/ Pause *GRIP IS YOUR CHOICE*

5 SET SUPERSET VOLUME WORK DB Floor Press: 20 reps Ring Push-ups: 20 reps

5 SET TRI-SET Cable Crossovers: 15 reps DB Pullovers: 15 reps Bench or Regular Dips: 15 reps

POSTERIOR — 5 SETS EACH Weighted Back Extensions: 10-15 reps heavy Barbell Good Mornings: 10 reps

ABZ — 5 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps

SLED DRAG/PULL COMBO 400-800m continuously... switch every :30 (face sled, then face away from sled)

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

4 SET TRI-SET EZ Bar Drag Curls (keep against body): 15 reps DB Front Raises: 15 reps V-Bar Pushdowns: 15 reps

4 SET TRI-SET EZ Bar Preacher Curls: 15 reps Rear Delt Fly: 15 reps Incline DB Rollbacks heavy: 15 reps

4 SET TRI-SET Cable Curls: 20 reps Seated Arnold Press: 20 reps Band Pushdowns: 20 reps

POSTERIOR — 5 SETS EACH Weighted Back Extensions: 10-15 reps heavy DB Step-ups: 10 reps each leg *20" Box

ABZ — 5 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps

NO SLED OR LUNGES

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

DEADLIFTS Week 1: Conventional, thru bands 2RM (reset each rep) Week 2: Snatch Grip (wide), 3RM Week 3: Conventional, thru bands, 1RM pausing at the knee for 1 second Week 4: Conventional Regular Rep from Ground

5 SET SUPERSET Leg Presses: 20 reps 1 Leg RDLs with DB/KB: 12 reps each leg

POSTERIOR — 5 SETS EACH Weighted Back Extensions: 10-15 reps heavy Barbell Good Mornings: 10 reps

ABZ — 5 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps

WALKING LUNGES 400-800m Weighted if possible

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

3X THROUGH Weighted Pull-ups: 5 reps Seated Row (wide handle): 15 reps Weighted Chin-ups (palms facing): 5 reps 1 Arm DB Rows: 15 reps each arm

DB SHRUGS: 1X100 *You can rest, but not put the DB down*

POSTERIOR — 5 SETS EACH Weighted Back Extensions: 10-15 reps heavy DB Step-ups: 10 reps each leg *20" Box

ABZ — 5 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps

SLED DRAG/PULL COMBO 400-800m continuously... switch every :30 (face sled, then face away from sled)

WARMUP: 2 SETS Walking Lunges: 2-3 minutes Bodyweight Back Extensions: 15-20 reps Push-ups: 3 sets of 15-20 reps

5 SETS EACH DB Weighted Box Jumps: 5 reps Stiff Leg Deadlifts: 10 reps Eye-Level Kettlebell Swings: 15 reps

5 ROUNDS DB Front Squats: 10 reps DB Stationary Lunge: 10 reps each leg DB Push Press: 10 reps *Keep rest as low as you can

POSTERIOR — 3-4 SETS EACH Glute Ham Raises: 10-15 reps heavy Leg Curls on Machine: 15 reps

ABZ — 3-4 SETS EACH Ab Wheels: 15-20 reps Weighted Crunches: 20 reps