STRAIGHT POWER V.49

WARMUP - 2X THROUGH

Bodyweight Back Extensions: 25 reps Glute Bridges w/ pause: 25 reps DB Shrugs: 25 reps Plank Shoulder Taps: 25 reps per side

BENCH PRESS

Week 1: Flat Bench | 3 Rep Max 3 seconds down, 3 second pause on chest on all reps THROUGH BANDS

Week 2: Flat Bench | 2 Rep Max 3 seconds down, 3 second pause on chest on all reps THROUGH BANDS

Week 3: Flat Bench | 1 Rep Max 1 second pause on chest THROUGH BANDS

Week 4: Incline Bench Volume 5 sets of 15 reps Superset each set with 25 Cable Pullovers

5 SET TRI-SET

Incline DB Fly w/ pause: 15 reps Weighted Ring or Regular Dips: 10 reps Weighted Wide-grip Pull-ups: 5-8 reps as heavy as possible

4 SET TRI-SET

Underhand Pulldowns: 15 reps w/ pause on chest Double Band Chest Crossovers: 30 reps T-Bar Rows (switch grips each time): 15 reps heavy

GPP — 5 SETS EACH

Single Leg KB or DB RDL: 8 reps per leg 5 second descent, 1 second pause @ bottom

Back Extensions: 10 reps weighted

Deficit or Regular Ab Wheels: 15-20 reps

WALKING LUNGES

400m weighted

WARMUP - 2X THROUGH

Bodyweight Back Extensions: 25 reps Glute Bridges w/ pause: 25 reps DB Shrugs: 25 reps Plank Shoulder Taps: 25 reps per side

DEADLIFTS - BEST STANCE

Week 1: Rack Pull off 3 Mats to a 3 Rep Max Reset between reps THROUGH BANDS

Week 2: Rack Pull off 2 Mats to a 2 Rep Max Reset between reps THROUGH BANDS

Week 3: Rack Pull off 1 Mat to a 1 Rep Max Reset between reps THROUGH BANDS

Week 4: Regular Deadlift Off Ground Work up to a 1 Rep Max

4 SET SUPERSET

Stiff Leg Barbell Deadlift: 10 reps (5 second descent on each rep) Glute Ham Raises: 8 reps (add weight if needed)

3 SET SUPERSET

Banded or Regular KB Swings: 15 reps Single Arm DB Front Rack Carry: 50m per arm

GPP — 5 SETS EACH

Single Leg KB or DB RDL: 8 reps per leg 5 second descent, 1 second pause @ bottom

Back Extensions: 10 reps weighted

Deficit or Regular Ab Wheels: 15-20 reps

WALKING LUNGES

400m weighted

DB OR KB FARMER'S CARRY

200m for max weight

WARMUP - 2X THROUGH

Bodyweight Back Extensions: 25 reps Glute Bridges w/ pause: 25 reps DB Shrugs: 25 reps Plank Shoulder Taps: 25 reps per side

5 SET SUPERSET

DB Weighted Step-ups: 6 reps per leg Hold DB’s in Front

Seated Box Jumps: 5 reps for height

DB Walking Lunges: 8 reps per leg as heavy as possible

5 SET CIRCUIT

Chest-supported One Arm ISO Rows: 8 reps each arm Keep grip neutral

Barbell Shrugs w/ Pause: 15 reps

Lat Pulldowns: 10 reps at each grip Close, medium, wide

GPP — 5 SETS EACH

Single Leg KB or DB RDL: 8 reps per leg 5 second descent, 1 second pause @ bottom

Back Extensions: 10 reps weighted

Deficit or Regular Ab Wheels: 15-20 reps

WALKING LUNGES

400m no weight

WARMUP - 2X THROUGH

Bodyweight Back Extensions: 25 reps Glute Bridges w/ pause: 25 reps DB Shrugs: 25 reps Plank Shoulder Taps: 25 reps per side

BACK SQUAT

WORK TO A MAX ALL WEEKS Choice of High or Low Bar

Week 1: Box Squat Through Bands Work up to a 3 Rep Max

Week 2: Box Squat Through Bands Work up to a 1 Rep Max

Week 3: Back Squat Through Bands Work up to a 3 Rep Max

Week 4: Back Squat Through Bands Work up to a 1 Rep Max

HAMS ON HAMS: 5 SETS

DB Stiff Leg Deadlifts: 10 reps

DB Bulgarian Split Squats 5 reps each leg 5 count down, 2 count pause in bottom on each rep GO HEAVY

EXTRA HAM: 5 SETS

Hamstring Leg Curls: 15 reps

GPP — 5 SETS EACH

Single Leg KB or DB RDL: 8 reps per leg 5 second descent, 1 second pause @ bottom

Back Extensions: 10 reps weighted

Deficit or Regular Ab Wheels: 15-20 reps

WALKING LUNGES

400m weighted

DB OR KB FARMER'S CARRY

200m for max weight

WARMUP - 2X THROUGH

Bodyweight Back Extensions: 25 reps Glute Bridges w/ pause: 25 reps DB Shrugs: 25 reps Plank Shoulder Taps: 25 reps per side

DB ARNOLD PRESS PYRAMID

15-12-10-8-6-4 Try to increase weight each set

15 Seated Rows between each set

5 SET CIRCUIT

DB Frontal Raise: 10 reps DB Full Frontal Raises: 10 reps Band Pull Aparts (vary grips): 50 reps DB Lateral Raise: 10 reps DB Full Lateral Raise: 10 reps

5 SET CIRCUIT

Underhand Tricep Pushdowns: 20 reps Deficit Push-ups: 20 reps Incline DB Curls: 20 reps Underhand Cable Rows: 20 reps

GPP — 5 SETS EACH

Single Leg KB or DB RDL: 8 reps per leg 5 second descent, 1 second pause @ bottom

Back Extensions: 10 reps weighted

Deficit or Regular Ab Wheels: 15-20 reps

WALKING LUNGES

400m weighted

WALKING LUNGES

400-800m

WALKING LUNGES

400-800m