Month 4 – Workout
Goals: Unilateral Muscular Hypertrophy, Health
Day 1
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BLOCK 1: Hang Power Clean 5×3 SL Box Jump 5×3 each Rest 2 minutes |
Block 2: Step Back Lunge 4×8 each (Barbell or DB) Deadbug 3×12 each Lateral Band Walk 3×10 each |
Block 3: ½ Kneeling Shoulder Press 4×8 each Single Arm DB Row 4×8 each Offset Farmer’s Carry 4×25 steps each arm |
Day 1
|
Block 1: Hang Power Clean 5×3 SL Box Jump 5×3 each Rest 2 minutes |
Block 2: Step Back Lunge 4×8 each (Barbell or DB) Deadbug 3×12 each Lateral Band Walk 3×10 each |
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Block 3: ½ Kneeling Shoulder Press 4×8 each Single Arm DB Row 4×8 each Offset Farmer’s Carry 4×25 steps each arm |
Day 2
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Block 1: Single Leg RDL 4×8 each Pull Up 3×8 High Plank Pull Through 3×10 each |
Block 2: Alternating Incline DB Bench Press 4×10 each Bent Over Y’s 3×5 Standing Band Anti-Rotation 3×30 seconds each |
Block 3: Stair Run 3×3-5 flights Burpee 3×10 Crunches 3×20 |
Day 2
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Block 1: Single Leg RDL 4×8 each Pull Up 3×8 High Plank Pull Through 3×10 each |
Block 2: Alternating Incline DB Bench Press 4×10 each Bent Over Y’s 3×5 Standing Band Anti-Rotation 3×30 seconds each |
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Block 3: Stair Run 3×3-5 flights Burpee 3×10 Crunches 3×20 |
Day 3
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Block 1: Single Leg Step Down 4×8 each Lateral Lunge 4×8 each KB Swing 4×8 |
Block 2: Barbell Bent Over Row 4×8 Push Up 4×8 Flutter Kick 4×30 s. |
Block 3: DB Biceps Curl 3×12 Skull Crushers 3×12 DB Front to Lateral Raise 3×10 each |
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Block 4: (Circuit: 8 Minutes As Many Rounds as Possible) Jump Rope 100 Squat Jump 10 Mountain Climbers 20 each Glute Bridge 30 |
Day 3
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Block 1: Single Leg Step Down 4×8 each Lateral Lunge 4×8 each KB Swing 4×8 |
Block 2: Barbell Bent Over Row 4×8 Push Up 4×8 Flutter Kick 4×30 s. |
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Block 3: DB Biceps Curl 3×12 Skull Crushers 3×12 DB Front to Lateral Raise 3×10 each |
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Block 4:(Circuit: 8 Minutes As Many Rounds as Possible) Jump Rope 100 Squat Jump 10 Mountain Climbers 20 each Glute Bridge 30 |