Zercher + Mobility PPAL

**Zercher + Mobility PPAL** is a comprehensive 4-week program designed to enhance your strength and flexibility through a combination of Zercher lifts and mobility exercises. With 16 sessions spread across the week, you'll engage in targeted movements like the Zercher Squat and Split Squat, focusing on building leg strength while improving your overall mobility. This program is perfect for lifters looking to challenge themselves and refine their technique, ensuring you stay strong and limber throughout your training journey. Get ready to elevate your performance and unlock your potential!

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Week 1

Week 2

Week 3

Week 4

Zercher Squat (Barbell)

Split Squat (Dumbbell)

Sissy Squat

Zercher Jefferson Curl

Side Bend (Dumbbell)

Single Leg Calf Raise (Weighted)

Leg Day

Single Arm Overhead Tricep Extension

Skull Crusher (Barbell)

Incline Curl (Dumbbell)

Preacher Curl (Machine)

External Rotation

Y Raise

Light Jog

Arm Day

Zercher Deadlift

T-Bar Row

Behind-the-Neck Lat Pulldown

Standing Pullover (Cable)

Lu Raise

Pull Day

Incline Chest Press (Machine)

Deficit Push Up

Behind-The-Neck Press (Smith Machine)

Push Day

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