As Above So Below v2

Gain muscle, break from SBD, less systemic fatigue. Be conservative starting each block.

Focus on mobility & ROM. Use slight body english on free weight pulling movements for better force curve. 

Recommend LUxLUxx cadence, slight bulk, and pushing accessories close to failure. Designed to be combined with running.

Test adding core work (progressive ab wheel, dragon flies, pallof press etc) if minimal interference.

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Week 1

Week 2

Week 3

If running often, sub BSS w glute thrusts

Romanian Deadlift (Barbell)

Leg Extension (Single Leg)

Glute Kickback

V-Up

Standing Ab Wheel

Ab Wheel

Lower - RDLs

Incline Bench Press (Smith Machine)

Lat Pulldown

Seated Wide-Grip Row (Cable)

One Arm Lateral Raise (Cable)

Face Pull

Single Arm Rear Delt Cable Fly

Single Arm Overhead Tricep Extension

Preacher Curl (Dumbbell)

Upper - Incline

Hack Squat

Hyperextension

Sit Up (GHR)

Lying Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Side Bend (Hyperextension Machine)

Lower - Hack Squat

Seated Dip (Machine)

Seated Row (Cable)

Standing Shoulder Press (Dumbbell)

Lat Pulldown (Single Arm)

Lateral Raise (Machine)

Lat Prayer

Lu Raise

Bayesian Curl

Upper - Dips

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