STRAIGHT POWER V.29

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

BACK SQUAT Week 1: Best stance, 5 seconds down, explode up, to a MAX Week 2: Best stance, 3 seconds down, explode up, to a MAX Week 3: Best stance, pause 3 seconds in bottom, to a MAX Week 4: Best stance, Regular rep to a MAX

POSTERIOR ACCESSORY WORK: 4-5 SETS EACH DB Elevated Split Squats: 8 reps as HEAVY AS POSSIBLE Hamstring Curls or Glute Ham Raises: 10-15 reps DB Weighted Lunges: 5 each leg HEAVY *You do not have to superset if you don't want to*

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps

SLED WALK (FACE AWAY) 400m (Weighted)

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

BENCH PREP Band Pull Aparts: 2x50 reps

BENCH PRESS Week 1: Flat Bench 5 REP MAX Week 2: Incline Bench, 5x10 reps Week 3: Flat Bench 3 REP MAX Week 4: Incline Bench, 5x5 reps

5 SET SUPERSET Deficit Push-ups (bumper plates): 15 reps DB Fly: 15 reps (5 count eccentric)

5 SET TRI-SET Cable Crossovers: 15-20 reps (squeeze each rep) Bench or Regular Dips: 15-20 reps (weighted if possible)

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps

WALKING LUNGES 400m (Weighted if needed)

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

5 SET SUPERSET Seated Military BB Press: 10 in front, 10 behind head reps Chin-ups: 10-15 reps

5 SET SUPERSET DB Arnold Press: 8-10 reps HEAVY Wide Grip Pulldowns or Pulldowns: 15-20 reps

5 SET QUAD-SET DB Lateral Raises (all the way overhead): 15 reps DB Front Raises (all the way overhead): 15 reps Seated Rows: 15 reps (pause each rep at chest): 15 reps Neutral Grip Pulldowns: 15 reps

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps

SLED DRAG (FACE SLED) 400m (Weighted)

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

DEADLIFTS Week 1: 1 Conventional + 1 Sumo ; to a MAX thru Bands Week 2:1 Conventional + 1 Sumo ; to a MAX, No Bands Week 3: Best stance, pause at knee for 1 sec, to a MAX Week 4: Best stance to a MAX

5 SET SUPERSET DB or KB RDLs: 10 reps each leg Stiff Leg Deadlifts: 10-15 reps (go lighter)

STEP-UPS 5x10 reps each leg

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps

WALKING LUNGES 400m (Weighted if needed)

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

5 SET SUPERSET DB Regular/Hammer Curl: 5 Rep Progression Rope Tricep Pushdown (straight down & out): 5 Rep Progression (1-1, 2-2, 3-3, 4-4, 5-5)

EMPTY BARBELL CURLS 1x100 reps (as few sets as possible)

V-BAR TRICEP PUSHDOWNS 1x100 reps (as few sets as possible)

5 SET SUPERSET Drag Curls (keep bar touching body): 12 reps DB Rollbacks (lying down): 15 reps

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps

SLED PUSHES 4x100 feet AS HEAVY AS POSSIBLE

WARMUP: 3 SETS LOW REST Split Squats: 10 reps each leg Push-ups: 10 reps Bodyweight Squats: 10 reps

AS MANY ROUNDS AS POSSIBLE IN 15 MINUTES Eye Level Kettlebell Swings: 15 reps Push-ups: 15 reps Squats holding a KB or DB in Front: 15 reps Dumbbell Push Press: 15 reps

PLANKS Accumulate 4 minutes in as few sets as possible

DAILY WORK — 4-5 SETS EACH Weighted Back Extensions: 10-12 reps HEAVY Ab Wheels (1 wheel if possible): 15 reps