Program Description
First 6-week strength phase w/ RTT. 5x/week lift. 3x/week throw. 2x/week LE plyos. 2x/week aerobic. (LSH) Progress mod -> high intensity plyos + sprint.
Program Overview
- LevelIntermediate
- GoalAthletics
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout80 minutes
- CreatedSep 30, 2024 12:34
- Last EditedJun 18, 2025 08:49
Summary
Embark on a transformative journey with "Strength I - Jav," a comprehensive 6-week program designed for those ready to elevate their lifting game. With daily workouts, you'll engage in a mix of supersets that target major muscle groups, including barbell Romanian deadlifts, pull-ups, and weighted step-ups, ensuring a balanced approach to strength training. This program is perfect for anyone looking to build muscle, enhance endurance, and improve overall athletic performance. Get ready to push your limits and achieve your strength goals, one rep at a time!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
6
5 reps
-
1B
Long Lever Hamstring Isometric
6
10 mins
-
2A
Pull-Up (Bodyweight)
4
5 reps
-
2B
Step-Up (Weighted)
4
5 reps
-
3A
Handstand Isometric
3
10 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
5
5 reps
-
1B
Long Lever Hamstring Isometric
5
10 mins
-
2A
Pull-Up (Bodyweight)
4
5 reps
-
2B
Step-Up (Weighted)
4
5 reps
-
3A
Handstand Isometric
3
10 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
5 reps
-
1B
Long Lever Hamstring Isometric
4
10 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
4 reps
-
3A
Handstand Isometric
3
15 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
4 reps
-
1B
Long Lever Hamstring Isometric
4
15 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
4 reps
-
3A
Handstand Isometric
3
15 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
3 reps
-
1B
Long Lever Hamstring Isometric
4
15 mins
-
2A
Pull-Up (Bodyweight)
4
6 reps
-
2B
Step-Up (Weighted)
4
3 reps
-
3A
Handstand Isometric
3
20 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
3 reps
-
1B
Long Lever Hamstring Isometric
3
15 mins
-
2A
Pull-Up (Bodyweight)
3
6 reps
-
2B
Step-Up (Weighted)
3
3 reps
-
3A
Handstand Isometric
3
20 mins
-
3B
1/2 Kneeling Thoracic Windmill
3
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
6 reps
-
1B
SL Box Jump
2
6 reps
-
1C
Lunge Decels
2
6 reps
-
1D
SL Depth Drop
2
6 reps
-
2A
Squat (Barbell)
6
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
6
5 reps
-
3B
Copenhagen Plank
3
20 mins
-
4A
Goblet Cossack Squat
4
5 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
6 reps
-
1B
SL Box Jump
2
6 reps
-
1C
Lunge Decels
2
6 reps
-
1D
SL Depth Drop
2
6 reps
-
2A
Squat (Barbell)
5
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
5
5 reps
-
3B
Copenhagen Plank
3
20 mins
-
4A
Goblet Cossack Squat
4
5 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
2
5 reps
-
1B
SL Box Jump
2
5 reps
-
1C
Lunge Decels
2
5 reps
-
1D
SL Depth Drop
2
5 reps
-
2A
Squat (Barbell)
4
5 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
5 reps
-
3B
Copenhagen Plank
3
25 mins
-
4A
Goblet Cossack Squat
4
4 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
4 reps
-
1B
DL Lateral To FWD Box Jump
2
4 reps
-
1C
SL Depth Drop Jump
2
4 reps
-
1D
Lateral Bound To Box Jump
2
4 reps
-
2A
Squat (Barbell)
4
4 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
4 reps
-
3B
Copenhagen Plank
3
25 mins
-
4A
Goblet Cossack Squat
4
4 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
3 reps
-
1B
DL Lateral To FWD Box Jump
2
3 reps
-
1C
SL Depth Drop Jump
2
3 reps
-
1D
Lateral Bound To Box Jump
2
3 reps
-
2A
Squat (Barbell)
4
3 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
4
3 reps
-
3B
Copenhagen Plank
3
30 mins
-
4A
Goblet Cossack Squat
4
3 reps
-
4B
Seated Calf Raise
4
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Depth Drop Jump
2
2 reps
-
1B
DL Lateral To FWD Box Jump
2
2 reps
-
1C
SL Depth Drop Jump
2
2 reps
-
1D
Lateral Bound To Box Jump
2
2 reps
-
2A
Squat (Barbell)
3
3 reps
-
2B
Prone Row + ER
3
10 reps
-
3A
Front Rack Reverse Lunge
3
3 reps
-
3B
Copenhagen Plank
3
30 mins
-
4A
Goblet Cossack Squat
3
3 reps
-
4B
Seated Calf Raise
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Prone Hamstring Curl
4
8 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
4
8 reps
-
2A
Zercher Squat (Barbell)
4
5 reps
-
2B
Prone Hamstring Curl
4
8 reps
-
3A
Bent Over Row (Dumbbell)
3
8 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
10 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Prone Hamstring Curl
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
6 reps
-
3B
Deep Fly Isometric
3
10 mins
-
3C
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
10 reps
-
2A
Zercher Squat (Barbell)
4
4 reps
-
2B
Prone Hamstring Curl
3
10 reps
-
3A
Bent Over Row (Dumbbell)
3
6 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
4
10 reps
-
1B
Farmer's Walk (Weighted)
4
40 reps
-
1C
Leg Extension
3
8 reps
-
2A
Zercher Squat (Barbell)
4
3 reps
-
2B
Prone Hamstring Curl
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
5 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Yoga Bridge
3
10 reps
-
1B
Farmer's Walk (Weighted)
3
40 reps
-
1C
Leg Extension
3
8 reps
-
2A
Zercher Squat (Barbell)
3
3 reps
-
2B
Prone Hamstring Curl
3
8 reps
-
3A
Bent Over Row (Dumbbell)
3
5 reps
-
3B
Deep Fly Isometric
3
15 mins
-
3C
1/2 Kneeling Cable Rotation
3
5 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
10 reps
-
2B
DL Pogo - BKWD
2
10 reps
-
3A
SL Pogo - FWD
2
6 reps
-
3B
SL Pogo - BKWD
2
6 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
6 reps
-
5B
Wall Acceleration - Double Switch
2
6 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
70%
80%
6B
Skip - Max Distance
1
1
4 reps
4 reps
70%
80%
7A
Lateral - Push To Base
2
5 reps
-
7B
Lateral - Shuffle
2
10 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
10 reps
-
2B
DL Pogo - BKWD
2
10 reps
-
3A
SL Pogo - FWD
2
6 reps
-
3B
SL Pogo - BKWD
2
6 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
6 reps
-
5B
Wall Acceleration - Double Switch
2
6 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
70%
80%
6B
Skip - Max Distance
1
1
4 reps
4 reps
70%
80%
7A
Lateral - Push To Base
2
5 reps
-
7B
Lateral - Shuffle
2
10 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
2
10 reps
-
1B
Banded Hip Flexion
2
15 reps
-
2A
DL Pogo - FWD
2
15 reps
-
2B
DL Pogo - BKWD
2
15 reps
-
3A
SL Pogo - FWD
2
10 reps
-
3B
SL Pogo - BKWD
2
10 reps
-
4A
A-March - Stationary
2
10 reps
-
4B
A-March
2
10 reps
-
4C
A-Skip - FWD
2
10 reps
-
5A
Wall Acceleration - Single Switch
2
8 reps
-
5B
Wall Acceleration - Double Switch
2
8 reps
-
6A
Skip - Max Height
1
1
4 reps
4 reps
75%
85%
6B
Skip - Max Distance
1
1
4 reps
4 reps
75%
85%
7A
Lateral - Push To Base
2
6 reps
-
7B
Lateral - Shuffle
2
15 reps
-
8
Run
1
20 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
10 reps
-
2B
DL Zig Zag - BKWD
2
10 reps
-
3A
A-Skip - FWD
2
10 reps
-
3B
A-Skip - BKWD
2
10 reps
-
4A
Skip - Max Height
1
1
4 reps
4 reps
75%
90%
4B
Skip - Max Distance
1
1
4 reps
4 reps
75%
90%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
15 reps
-
6A
SL Bound W/ Cycle
2
10 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
70%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
70%
7
Run
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
10 reps
-
2B
DL Zig Zag - BKWD
2
10 reps
-
3A
A-Skip - FWD
2
10 reps
-
3B
A-Skip - BKWD
2
10 reps
-
4A
Skip - Max Height
1
1
4 reps
4 reps
75%
100%
4B
Skip - Max Distance
1
1
4 reps
4 reps
75%
100%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
15 reps
-
6A
SL Bound W/ Cycle
2
10 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
75%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
75%
7
Run
1
25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
TKE
1
10 reps
-
1B
Banded Hip Flexion
1
15 reps
-
2A
DL Zig Zag - FWD
2
6 reps
-
2B
DL Zig Zag - BKWD
2
6 reps
-
3A
A-Skip - FWD
2
6 reps
-
3B
A-Skip - BKWD
2
6 reps
-
4A
Skip - Max Height
1
1
3 reps
3 reps
75%
100%
4B
Skip - Max Distance
1
1
3 reps
3 reps
75%
100%
5A
Lateral - Push To Base
2
6 reps
-
5B
Lateral - Shuffle
2
6 reps
-
6A
SL Bound W/ Cycle
2
6 reps
-
6B
Jog To Chop Decel
2
3 reps
-
6C
Split Stance Acceleration
2
6 reps
85%
6D
1/2 Kneeling Start Lateral Acceleration
2
3 reps
85%
7
Run
1
25 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
8 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2A
Deep Push-Up Tantrums
6
10 reps
-
2B
Bench Press (Barbell)
6
5 reps
-
3A
Incline SA Bench
4
5 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
8 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
8 reps
-
2A
Deep Push-Up Tantrums
5
10 reps
-
2B
Bench Press (Barbell)
5
5 reps
-
3A
Incline SA Bench
4
5 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
6 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2A
Deep Push-Up Tantrums
4
10 reps
-
2B
Bench Press (Barbell)
4
5 reps
-
3A
Incline SA Bench
4
4 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
6 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
6 reps
-
2A
Depth Drop Push-Up
4
4 reps
-
2B
Bench Press (Barbell)
4
4 reps
-
3A
Incline SA Bench
4
4 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
5 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
5 reps
-
2A
Depth Drop Push-Up
4
3 reps
-
2B
Bench Press (Barbell)
4
3 reps
-
3A
Incline SA Bench
4
3 reps
-
3B
Prone Y'S
4
10 reps
-
3C
Serratus Crawl
4
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
1/2 Kneeling Cable Chop - Down
3
5 reps
-
1B
1/2 Kneeling Cable Chop - Up
3
5 reps
-
2A
Depth Drop Push-Up
3
3 reps
-
2B
Bench Press (Barbell)
3
3 reps
-
3A
Incline SA Bench
3
3 reps
-
3B
Prone Y'S
3
10 reps
-
3C
Serratus Crawl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
20 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
50%
2A
Deadlift (Barbell)
5
5 reps
-
2B
Banded Deadbug
5
10 reps
-
3A
Push Press (Barbell)
4
5 reps
-
3B
SL DB Glute Bridge
4
5 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
20 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
50%
2A
Deadlift (Barbell)
4
5 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
5 reps
-
3B
SL DB Glute Bridge
4
5 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
DL Lateral To FWD Box Jump
2
6 reps
75%
2A
Deadlift (Barbell)
4
4 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
4 reps
-
3B
SL DB Glute Bridge
4
4 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
4
3 reps
-
2B
Banded Deadbug
4
10 reps
-
3A
Push Press (Barbell)
4
4 reps
-
3B
SL DB Glute Bridge
4
4 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
3
3 reps
-
2B
Banded Deadbug
3
10 reps
-
3A
Push Press (Barbell)
4
3 reps
-
3B
SL DB Glute Bridge
4
3 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
6 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Carioca
2
30 reps
-
1B
Lateral A-Skip
2
10 reps
-
2A
Deadlift (Barbell)
3
2 reps
-
2B
Banded Deadbug
3
10 reps
-
3A
Push Press (Barbell)
3
3 reps
-
3B
SL DB Glute Bridge
3
3 reps
-
4A
Jav MB Thoracic Extension Mob
3
10 reps
-
4B
Reverse Hyperextension
3
6 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
30 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
35 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
40 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
45 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
50 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cycle (Outdoors)
1
55 mins
-
2
A-Frame Toe Touch
1
10 reps
-
3
Lateral Bear Crawl
1
10 reps
-
4
Thread The Needle
1
10 reps
-
5
Bretzel + Breathe
1
5 reps
-
6
OH Plate + Foam Roller Thoracic Extension
1
0.5 mins
-
7
Couch Stretch Series
1
0.33 mins
-
8
1/2 Butterfly + Sidebend
1
0.33 mins
-
9
Prone Quad Stretch
1
0.33 mins
-
10
Cobra
1
0.33 mins
-
11
Scorpion
1
10 reps
-
12
Downward Dog
1
0.33 mins
-
Week 1
1 / 6 Weeks
Day 1
1A
Romanian Deadlift (Barbell)6 Sets
5 Reps
-
1B
Long Lever Hamstring Isometric6 Sets
10 mins
-
2A
Pull-Up (Bodyweight)4 Sets
5 Reps
-
2B
Step-Up (Weighted)4 Sets
5 Reps
-
3A
Handstand Isometric3 Sets
10 mins
-
3B
1/2 Kneeling Thoracic Windmill3 Sets
5 Reps
-
Day 2
1A
Box Jump2 Sets
6 Reps
-
1B
SL Box Jump2 Sets
6 Reps
-
1C
Lunge Decels2 Sets
6 Reps
-
1D
SL Depth Drop2 Sets
6 Reps
-
2A
Squat (Barbell)6 Sets
5 Reps
-
2B
Prone Row + ER3 Sets
10 Reps
-
3A
Front Rack Reverse Lunge6 Sets
5 Reps
-
3B
Copenhagen Plank3 Sets
20 mins
-
4A
Goblet Cossack Squat4 Sets
5 Reps
-
4B
Seated Calf Raise4 Sets
5 Reps
-
Day 3
1A
Yoga Bridge4 Sets
10 Reps
-
1B
Farmer's Walk (Weighted)4 Sets
40 Reps
-
1C
Leg Extension4 Sets
8 Reps
-
2A
Zercher Squat (Barbell)4 Sets
5 Reps
-
2B
Prone Hamstring Curl4 Sets
8 Reps
-
3A
Bent Over Row (Dumbbell)3 Sets
8 Reps
-
3B
Deep Fly Isometric3 Sets
10 mins
-
3C
1/2 Kneeling Cable Rotation3 Sets
8 Reps
-
Day 4
1A
TKE2 Sets
10 Reps
-
1B
Banded Hip Flexion2 Sets
15 Reps
-
2A
DL Pogo - FWD2 Sets
10 Reps
-
2B
DL Pogo - BKWD2 Sets
10 Reps
-
3A
SL Pogo - FWD2 Sets
6 Reps
-
3B
SL Pogo - BKWD2 Sets
6 Reps
-
4A
A-March - Stationary2 Sets
10 Reps
-
4B
A-March2 Sets
10 Reps
-
4C
A-Skip - FWD2 Sets
10 Reps
-
5A
Wall Acceleration - Single Switch2 Sets
6 Reps
-
5B
Wall Acceleration - Double Switch2 Sets
6 Reps
-
6A
Skip - Max Height1 Set
1 Set
4 Reps
4 Reps
70%
80%
6B
Skip - Max Distance1 Set
1 Set
4 Reps
4 Reps
70%
80%
7A
Lateral - Push To Base2 Sets
5 Reps
-
7B
Lateral - Shuffle2 Sets
10 Reps
-
8
Run1 Set
20 mins
-
Day 5
1A
1/2 Kneeling Cable Chop - Down3 Sets
8 Reps
-
1B
1/2 Kneeling Cable Chop - Up3 Sets
8 Reps
-
2A
Deep Push-Up Tantrums6 Sets
10 Reps
-
2B
Bench Press (Barbell)6 Sets
5 Reps
-
3A
Incline SA Bench4 Sets
5 Reps
-
3B
Prone Y'S4 Sets
10 Reps
-
3C
Serratus Crawl4 Sets
10 Reps
-
Day 6
1A
Carioca2 Sets
20 Reps
-
1B
DL Lateral To FWD Box Jump2 Sets
6 Reps
50%
2A
Deadlift (Barbell)5 Sets
5 Reps
-
2B
Banded Deadbug5 Sets
10 Reps
-
3A
Push Press (Barbell)4 Sets
5 Reps
-
3B
SL DB Glute Bridge4 Sets
5 Reps
-
4A
Jav MB Thoracic Extension Mob3 Sets
10 Reps
-
4B
Reverse Hyperextension3 Sets
10 Reps
-
Day 7
1
Cycle (Outdoors)1 Set
30 mins
-
2
A-Frame Toe Touch1 Set
10 Reps
-
3
Lateral Bear Crawl1 Set
10 Reps
-
4
Thread The Needle1 Set
10 Reps
-
5
Bretzel + Breathe1 Set
5 Reps
-
6
OH Plate + Foam Roller Thoracic Extension1 Set
0.5 mins
-
7
Couch Stretch Series1 Set
0.33 mins
-
8
1/2 Butterfly + Sidebend1 Set
0.33 mins
-
9
Prone Quad Stretch1 Set
0.33 mins
-
10
Cobra1 Set
0.33 mins
-
11
Scorpion1 Set
10 Reps
-
12
Downward Dog1 Set
0.33 mins
-