Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**The Single-Leg Glute Bridge and Wall Hip Flexor Mobilization exercises are going to be done during the 2 minute break between Deadlift sets.
** Farmer's Walk distance is going to be 30 yards and back per repetition.
| Exercise | |
|---|---|
|
3 sets, 5 reps
|
|
3 sets, 8 reps
|
|
3 sets, 8 reps, 02:00 rest
|
|
3 sets, 8 reps
|
|
3 sets, 10 reps, 01:00 rest
|
|
3 sets, 12 reps
|
|
3 sets, 6 reps, 01:00 rest
|
|
3 sets, 00:15:00
|
|
3 sets, 12 reps, 01:30 rest
|
This is an example of a private workout plan for premium groups.
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Seated Cable Row: Use a pronated grip.
**Hand Switches with Push-Ups are listed as total number of repetitions.
| Exercise | |
|---|---|
|
3 sets, 5 reps
|
|
3 sets, 10 reps, 02:00 rest
|
|
4 sets, 10 reps
|
|
3 sets, 8 reps, 01:00 rest
|
|
3 sets, 10 reps
|
|
3 sets, 10 reps, 01:00 rest
|
|
3 sets, 10 reps
|
|
2 sets, 10 reps, 01:00 rest
|
This is an example of a private workout plan for premium groups.
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Offset Dumbbell Reverse Lunge: You are going to hold the DB in the same has as moving leg.
| Exercise | |
|---|---|
|
4 sets, 8 reps
|
|
4 sets, 5 reps
|
|
|
4 sets, 8 reps, 02:00 rest
|
|
4 sets, 5 reps
|
|
3 sets, 10 reps, 01:30 rest
|
|
3 sets, 8 reps
|
|
2 sets, 10 reps, 01:30 rest
|
|
3 sets, 12 reps
|
|
3 sets, 00:00:20, 01:30 rest
|
This is an example of a private workout plan for premium groups.
Repetitions are listed per side, leg, or arm for all exercises that rotate or alternate between sides, legs, or arms.
**Goblet Squats use a light weight (use 12-15 rep max as a weight).
** For the Alternating Hammer Curl and Resistance Band Tricep Pushdown superset, you are going to go for 10 minutes straight and you are going to rotate back and forth between the two exercises for the entire time.
| Exercise | |
|---|---|
|
--
|
|
--
|
|
--
|
|
--
|
|
|
--
|
|
--
|
|
--
|
|
--
|
|
--
|
This is an example of a private workout plan for premium groups.
