Phase: Base 2

Exercises

Tue

Tue

Tue

Tue

Exercises

Fri

Fri

Fri

Fri

Exercises

Sun

Sun

Sun

Sun

Date

Date

Date

Dynamic warm up

Dynamic warm up

Dynamic warm up

Notes: Be sure to squat prior to any other leg exercise. Perform Super 8 Shoulder Series after all other upper body exercises.

Notes: Perform leg press or reverse lunges first, but always follow the same order each workout. Perform the Rear/Lateral/Front Raises after all other upper body exercises.

Notes: Add warm up to Bench Press if necessary. Perform Super 8 Shoulder Series after all other upper body exercises.

Rest 1 -1.5 minutes between sets

Rest 1 -1.5 minutes between sets

Rest 1 -1.5 minutes between sets

Bar or DB Squats

^8

Leg Press Photo 1: Start Position Photo 2: Extension

^10

Walking Lunges Photo 1: Start Position Photo 2: Extension Photo 3: End Position

^8

focus on body position and ROM

^8

^10

^8

^8

^10

^8

Dumbell Alt Bench

^10

^8

Bench or Bar Dips

^10

DB or Bar Bench Press pair with/Plate Hol crunch 2x20

^10

keep one arm extended at all times

^10

^8

^10

^10

Dumbell Step Ups Photo 1: Start Position Photo 2: End Position

^8

Dumbell Reverse Lunge

^8

Romanian Deadlift pair with V-ups 2x15

^8

^10

down, controlled, no heel touch

^8

^8

^8

^10

Back Exercise (lat pull down)

^CGR Lat

^CGR Lat

^DB Rows

^Lat Pull

Back Exercise (pair w/Phy Ball Crunch 2x20)

^DB Rows

^DB Rows

^Bar Row

^Bar Row

DB Pullovers (elbows in) pair w/1-2-3 toss 2x10 Position Photo Position Photo

pair w/Phy Ball Crunch 2x20

^10

^10

^8

^10

^10

^10

^8

^10

Hip Flexion Photo 1: Start Position Photo 2: End Position

^10

Triple Threat

^8,8,8

Hip Flexion - pair w/Leg Twisters 2x10 Photo 1: Start Position Photo 2: End Position

pair w/basket hangs 2x15

^10

pair w/leg Raises 2x20

^8,8,8

Shoulder Exercise (military press) Photo 1: Start Position Photo 2: End Position

^upright row

^upright row

^rear raise

^rear raise

Shoulder Shrugs Position Photo

^to toe raise

^to toe raise

^1x10

pair w/torso exercise of your choice

^10

pair w/ Ball routine 2x40

^10

Super 8 Shoulder Series Photo Part 1 Photo Part 2

order of exercises is important

^10

^10

^1x10

ROM Calf Exercise

^10

Partner Dorsal Flexion Position Photo