********DE-LOAD WEEK******** This week we will be dropping back on the intensity and volume, you should still feel challenged, but back...

********DE-LOAD WEEK******** This week we will be dropping back on the intensity and volume, you should still feel challenged, but back...

PREHAB 3 rounds of: 10 Banded External Rotations (each arm) 8 Prone Banded Sots Press (use a light band) 6 Single Arm Dumbbell Shoulder...

PREHAB 3 rounds of: 6 Banded Squats (slow and deep) 8 Scapular Pull ups 10 Banded Pull Aparts STRENGTH Back Squat 1@80% 1@83% 1@85% 1@87%...

PREHAB 2 minute lacrosse ball roll on Glute/Piriformis Then, 3 sets of: 3-5 Banded Wall Climbers (3 each arm up, 3 each arm down). 10...

PREHAB 10 Banded Monster Walks - L 10 Banded Monster Walks - R 10 Banded Pull aparts 10 Pass Throughs STRENGTH Back Squat 2@77% 2@80%...

PREHAB 3 rounds of: 6 Single Leg Romanian Deadlifts 8 Scapular Pull ups :30 second Banded Lat Stretch (each arm) STRENGTH Deadlifts 2@77%...

PREHAB 3 rounds of: 8 Hand Release Push ups 8 PVC pass throughs 16 Banded Pull Aparts STRENGTH Bench Press 2@77% 2@80% 2@83% 2@85% Max...

PREHAB STRENGTH Deadlifts 3@75% 3@77% 3@80% 3@83% Max Reps @83% Shoulder Press 3@75% 3@77% 3@80% 3@83% Max Rep @83% SUPERSET 5 sets...

PREHAB 3 sets of: 6 Banded Squats (3 seconds down, 3 seconds up) 10 Scapula Pull ups Then, 2 minutes foam rolling Quads STRENGTH Back...

PREHAB 3 sets of: 5 Kettle Bell Bottom up Press (each arm) 5 Dumbbell Flyes (Keep wight light and pause for 2 seconds at stretch point of...

PREHAB 3 sets of: 6 Banded Squats - 2 seconds DOWN, 2 second PAUSE, 2 seconds UP. 15 Banded Pull aparts Then: 2 minutes Foam Rolling...

PREHAB 3 sets of: 8 Monster walks (each way) 8 Back Extensions with 2 second pause at the top of each rep (GHD machine) 8 Scapular Pull...

PREHAB 3 sets of: 10 Banded External Rotations (each arm) :30 second Pec Stretch (each arm) 10 Push ups Plus STRENGTH Bench Press 4@73%...

STRENGTH Deadlifts 5@70% 5@73% 5@75% 5@77% STRENGTH Shoulder Press 5@70% 5@73% 5@75% 5@77% SUPERSET 4 sets of: 12 Dumbbell Side Raises...

PREHAB 3 sets of: 8 Banded Squats :20 seconds of Scapular Pull ups STRENGTH Back Squat 5@70% 5@73% 5@75% 5@77% *Make sure you warm your...

PREHAB 3 rounds of: 10 Banded Pull aparts 8 Push up plus 6 Dumbbell Flyes (3 second pause at stretch) STRENGTH Bench Press 5@70% 5@73%...

PREHAB 3 sets of: 10 Banded Squats 15 Banded Pull aparts Then: 2 minutes Foam Rolling your T-Spine STRENGTH Back Squat - Build to your 1...

PREHAB 3 sets of: 10 Banded Good Mornings 10 Kettle Bell Swings STRENGTH Deadlift - Build to your 1 Rep Max *Use Trap Bar if preferred...

Big week this week guys, bring your A-game and make sure the numbers you are hitting on the strength sections are the best you have. You...