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Day 1

1 2 3 4 5 6 7

Legs / Core & Balance

Dynamic Warm Up:
Sets: 2

Walkouts
Super Set: This is going to be a description for sure sets.
10

Reps

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Squat + Calf Raise
Super Set: This is going to be a description for sure sets.
10

Reps

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Leg Swings
Super Set: This is going to be a description for sure sets.
10

Reps

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Phase 2:
Sets: 3

Single Leg Hip Thrust
Super Sets: This is going to be a description for sure sets.
x30

Reps

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Phase 3:
Sets: 4

Squats (Barbell or Goblet-double reps)
Super Sets: This is going to be a description for sure sets.
x12

Reps

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Dead Hang
Super Sets: This is going to be a description for sure sets.
x12

Reps

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Phase 4:
Sets: 2

Pause Squats (Barbell or Goblet)
Super Sets: This is going to be a description for sure sets.
10

Reps

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Phase 5:
Sets: 3

Chest Supported Row (DB or Machine)
Super Set: This is going to be a description for sure sets.
12

Reps

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DB RDL
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 6:
Sets: 3

Straight Leg Oblique Crunch (feet elevated)
Super Sets: This is going to be a description for sure sets.
10

Reps

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Bicep Hammer Curls
Super Set: This is going to be a description for sure sets.
12

Reps

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Phase 7:
Sets: 3

Lat Pull Over
Single Leg Hip Thrust: This is going to be a description for sure sets.
15

Reps

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Lunges
Super Set: This is going to be a description for sure sets.
15

Reps

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Phase 8:
Sets: 2

Chin Ups -or- Inverted Row
Super Set: This is going to be a description for sure sets.
X

Reps

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