STRAIGHT POWER V.35

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

LOW BAR BACK SQUAT Week 1: Work up to a 5 Rep MAX Week 2: Work up to a 3 Rep MAX Week 3:Work up to a 1 Rep MAX with Pause Week 4: Work up to a 1 Rep MAX *Through Bands if you have them *No Bands = 65-70% of your 1RM

5 SET TRI-SET Hamstring Curls: 15 reps Stationary DB Lunge: 8 reps each Leg Glute Ham Raises (weighted if possible): 10-12 reps

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

FIRST TWO WEEKS: FLAT BENCH Week 1: Work up to a 2 Rep MAX with pauses Week 2: 1 Paused Rep + 1 Regular Rep to a MAX

SECOND TWO WEEKS: INCLINE BENCH Week 3: Work up to a heavy set of 5 reps Week 4: Work up to a heavy set of 3 reps *Use at least 5 sets to get to that heavy set

5 SET SUPERSET Incline DB Bench Press: 8 reps heavy Flat DB Bench Press: 20 reps moderate

5 SET TRI-SET DB Pullovers: 15 reps Ring Push-ups or Feet Elevated: 15 reps Bent Over Rows: 15 reps

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

5 SET SUPERSET 5 Rep Progression: Lateral Raises/Front Raises DB Arnold Press: 8 reps heavy

5 SET SUPERSET Underhand Grip Pull-ups or Pulldowns: 10-15 reps One Arm Rows: 8 reps each arm heavy

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

NO WALKING LUNGES

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

SUMO DEADLIFTS Week 1: 3 Rep MAX, pausing at the knee for 3 seconds each rep

Week 2: 2 Rep MAX pausing at the knee for 3 seconds each rep

Week 3: 1 Rep MAX, first rep pause, second rep regular

Week 4: 1 Rep MAX ; regular regular rep

5 SET SUPERSET Barbell Lunges: 10 reps each leg Leg Press: 20 reps

5 SET SUPERSET Hamstring Curls: 15-20 reps reps Barbell Good Mornings: 10 reps

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

5 SET TRI-SET Overhead Rope Tricep Extensions: 20 reps Arnold Cheat Curls: 15 reps DB Rollbacks: 20 reps

5 SET TRI-SET Alternating DB Curls: 10 reps each arm Straight Bar Pushdowns (wide & close): 15 reps each Overhand Grip Barbell Curls: 15 reps

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400-800m

WARMUP Walking Lunges: 2-3 minutes Band Good Mornings: 3 sets of 20 reps Face Pulls: 3 sets of 20 reps

1 Minute Each x 5 Rounds Dumbbell Step-ups Arnold Press Air Squats Push-ups

ACCESSORY — 5 SETS EACH High Rep Back Extensions: 15-20 reps Ab Pulldowns: 10 reps heavy

WALKING LUNGES 400m