STRAIGHT POWER V.28

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

BACK SQUATS Week 1: Sumo ; 3 second descent, pause 1 second and back up Max

Week 2: Conventional ; regular 5 second pause Max Week 3: Regular Sumo rep + Regular rep Max Week 4: Sumo regular rep MAX  

5 SETS EACH Barbell Lunges on Back: 8 reps EACH LEG Leg Curls: 15 reps (squeeze each rep) Back Extensions: 15 reps

 

GPP WORK — 4-5 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps

 

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

FLAT BENCH PRESS Week 1: Wide grip 2 Stop Max (halfway down & on chest)

Week 2: Regular grip 2 Stop Max (halfway down & on chest)

Week 3: Narrow grip 2 Stop Max (halfway down & on chest)

Week 4: Regular grip, regular rep MAX

 

5 SET SUPERSET Incline DB Press: 10 reps *STRAIGHT INTO* Flat DB Press: 10 reps

5 SET TRI-SET Ring or Regular Dips: 15-20 reps Incline DB Chest Fly: 15-20 reps HEAVY DB Pullovers: 15-20 reps

 

GPP WORK — 4-5 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps

 

NO LUNGES OR SLED

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

50 REPS OF EACH DB Lateral Raises DB Front Raises BB Forehead Curls Cable Curls EZ Bar Skullcrushers V-Bar Tricep Pushdowns *Rest 3 minutes and REPEAT

 

GPP WORK — 4-5 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps

 

WALKING LUNGES 400m (Weighted if possible)

SLED WALKS (FACE AWAY) 400m HEAVY

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

DEADLIFTS Week 1: Conventional DEFICIT ; MAX Week 2: Sumo DEFICIT ; MAX Week 3: Conventional MAX Week 4: Sumo MAX

 

5 SETS EACH Barbell RDLs: 10-12 reps HEAVY DB Step-ups: 10 reps each leg

 

GPP WORK — 4-5 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps

 

NO SLED OR LUNGES

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

5 SET TRI-SET Neutral grip pulldowns: 15 reps Chest supported rows: 15 reps Chin-ups: 10-15 reps

5 SET SUPERSET 1 Arm DB Rows: 10 reps EACH ARM Wide Grip Pull-ups or Pulldowns: 10-15 reps

 

BARBELL SHRUGS 4x25

 

GPP WORK — 4-5 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps

 

WALKING LUNGES 400m (Weighted if possible)

WARMUP: 1X THROUGH Walking Lunges: 5 minutes Plank (regular, right, left): 1 minute each Band Good Mornings: 30 reps

 

5 SET SUPERSET Seated Box Jumps: 5 reps Banded Eye-Level Kettlebell Swings: 10 reps Ball Slams: 15 reps Deficit Push-ups: 20 reps *Low Rest*

 

SLED PUSHES 6 sets of 100ft. HEAVY *Rest 1-2 minutes between*

 

GPP WORK — 3 SETS EACH Glute Ham Raises: 10-15 reps (weighted if needed) Ab Pulldowns w/ pause: 15 reps HEAVY Weighted Crunches: 25 reps