Phase: Build 1

Phase: Build 1
External resistance exercises moderae to high reps (5-8)
Introduce Olypmpic Style Movements
Single leg strength, No Phys ball large muscle mass exercises
Exercises	Wed	Wed	Wed	Exercises	Fri	Fri	Fri
Date				Date
Dynamic warm up				Dynamic warm up
Notes: Squats and RDLs need to be done as the exercise of the workout. Perform Super 8 Shoulder Series after all other upper body exercises. The rest of the exercises can be done in any order.				Notes: Snatch pull thigh needs to be done as the first exercise. Perfrom Leg Press and 1 leg squats in the same order each workout.

Bar Squats	^H	^H	^M	Snatch Pull Thigh Photo 1: Start Position Photo 2: End Position
	⁶				⁵
	⁶				⁵
	⁶				⁵
Romanian Deadlift	⁶			Leg Press Photo 1: Start Position Photo 2: Extension	⁶
Romanian Deadlift	⁶			Leg Press Photo 1: Start Position Photo 2: Extension	⁶
Inclined Dips Pair w/wghted Phy Ball crunch 2x20	⁸			Bench Press pair w 1-2-3 toss 2x10	⁶
					⁶
	⁸				⁶
Close Grip Lat Pulldown or Pull ups pair Hypers 2x10 Photo 1: Start Position Photo 2: End Position	⁸			One Leg squats (no ab - rest 1' b/w sets, recovery Position Photo Position Photo
	⁸				⁶
DB Explosive Step ups pair w/leg raises 2x15 Position Photo	⁵				⁶
	⁵			One Arm Row Dumbell pair w/straight basket hangs	⁸
				One Arm Row Dumbell pair w/straight basket hangs	⁸
Hip Flexion pair w/ Med Ball Walking Lunge 2x6 Photo 1: Start Position Photo 2: End Position				Triple Threat pair w/plate crunches 2x20	^8,8,8
	⁸			Triple Threat pair w/plate crunches 2x20	^8,8,8
	⁸			Calf Raises pair w/Phy Ball Leg twisters 2x10
Super 8 Shoulder Series Photo Part 1 Photo Part 2	^1x10
Super 8 Shoulder Series Photo Part 1 Photo Part 2

Flex Band Routine Click here for Full Routine				Flex Band Routine Click here for Full Routine
Upper Body Stretch, stick				Upper Body Stretch, stick