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H-Town Showdown Prep

by Big Mike
2 athletes joined

Program Description

10 week preparation for Intermediate-Advanced leading into a powerlifting meet or mock meet. Program consists of 1 bridge week, 1 strength block, 1 strength deload, 1 peaking block and 1 peaking deload.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerlifting
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2024 05:52
  • Last Edited
    Aug 21, 2024 05:10
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ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
80%
2
Good Morning
2
8 reps
RPE 6
3
Bench Press (Barbell)
3
5 reps
80%
4
Inverted Row
3
10 reps
RPE 6
5
High Pull
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
80%
2
Good Morning
3
8 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
4 reps
85%
2
Good Morning
3
8 reps
RPE 7.5
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
93%
2
Good Morning
3
8 reps
RPE 9
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
5 reps
80%
2
Good Morning
3
8 reps
RPE 6
3
Leg Extension
3
20 reps
RPE 6
4
Hip Adductor (Machine)
2
20 reps
RPE 6
5
Back Extension (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
4
3 reps
80%
2
Good Morning
3
8 reps
RPE 7
3
Leg Extension
3
20 reps
RPE 7
4
Hip Adductor (Machine)
2
20 reps
RPE 7
5
Back Extension (Weighted)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
5 reps
90%
2
Good Morning
3
8 reps
RPE 8
3
Leg Extension
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1 reps
95%
2
Good Morning
2
8 reps
RPE 7
3
Leg Extension
2
20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3 reps
70%
2
Technique Bench Press
3
3 reps
RPE 7
3
Deadlift (Barbell)
3
1 reps
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
3
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
2
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
1
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Inch Worm + Push Up
1
10 reps
RPE 5
2
Band Pull Apart
1
20 reps
RPE 6
3
Band Rotator Pulls
1
20 reps
RPE 5
4
Technique Bench Press
1
3 reps
RPE 5
5
Hanging Scapular Retraction
3
5 reps
RPE 5
6
1 Arm Overhead Carry
1
0.5 mins
RPE 5
7
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Snatch Deadlift
1
1 reps
RPE 9
2
Matrix Lunges
3
18 reps
RPE 6
3
Bench Press (Wide Grip)
3
5 reps
RPE 6
4
Pendlay Row
3
10 reps
RPE 6
5
Rear Delt Fly (Cable)
2
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
85%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7.5
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7.5
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
90%
2A
Bench Press (Close Grip)
3
3 reps
RPE 8
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 8
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
93%
2A
Bench Press (Close Grip)
3
3 reps
RPE 9
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 9
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 6
2B
Pull-Up (Weighted)
3
5 reps
RPE 6
3A
Bench Press (Close Grip)
3
3 reps
RPE 6
3B
Low Row (Cables)
2
10 reps
RPE 6
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 6
5
Hanging Toes To Bar
5
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3 reps
80%
2A
Bench Press (Close Grip)
3
3 reps
RPE 7
2B
Pull-Up (Weighted)
3
5 reps
RPE 7
3A
Bench Press (Close Grip)
3
3 reps
RPE 7
3B
Low Row (Cables)
2
10 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
5
Hanging Toes To Bar
5
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1 reps
90%
2A
Bench Press (Close Grip)
3
3 reps
RPE 8
2B
Pull-Up (Bodyweight)
3
5 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
95%
2A
Bench Press (Close Grip)
2
3 reps
RPE 7
2B
Hanging Scapular Retraction
2
5 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
1 reps
50%
2A
Technique Bench Press
3
1 reps
RPE 5
2B
Hanging Scapular Retraction
2
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 7
2
Single Leg Romanian Deadlift
2
8 reps
RPE 7
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 8
2
Single Leg Romanian Deadlift
2
8 reps
RPE 8
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 9
2
Single Leg Romanian Deadlift
2
8 reps
RPE 9
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 10
2
Single Leg Romanian Deadlift
2
8 reps
RPE 7
3
Matrix Lunges
3
18 reps
RPE 7
4
Hamstring Curl
3
20 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 6
2
Technique Bench Press
3
3 reps
RPE 6
3
Snatch Deadlift
1
1 reps
RPE 10
4
Pull-Up (Bodyweight)
3
5 reps
RPE 6
5
Rear Delt Fly (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 7
2
Deadlift (Barbell)
1
1 reps
RPE 8
3
Hamstring Curl
3
20 reps
RPE 7
4
Matrix Lunges
3
18 reps
RPE 7
5
Farmer's Walk (Weighted)
3
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hatfield Safety Bar Squat
3
5 reps
RPE 8
2
Deadlift (Barbell)
1
1 reps
RPE 9
3
Matrix Lunges
3
18 reps
RPE 8
4
Hamstring Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
RPE 6
2
Matrix Lunges
2
18 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
70%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
73%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
76%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
79%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
70%
1B
Pendlay Row
3
8 reps
RPE 7
2A
Pec Deck (Machine)
3
20 reps
RPE 7
2B
Pullover (Dumbbell)
2
12 reps
RPE 7
3
Upright Row (Cable)
3
20 reps
RPE 7
4
Cable Crunch
5
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
3
5 reps
80%
1B
Pendlay Row
3
8 reps
RPE 8
2A
Pec Deck (Machine)
3
20 reps
RPE 8
2B
Pullover (Dumbbell)
2
12 reps
RPE 8
3
Upright Row (Cable)
3
20 reps
RPE 8
4
Cable Crunch
5
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Wide Grip)
2
5 reps
70%
1B
Pendlay Row
2
8 reps
RPE 7
2
Upright Row (Cable)
2
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
3 reps
33%
2
Bench Press (Barbell)
1
3 reps
33%
3
Deadlift (Barbell)
1
1 reps
33%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge W/Low And High Thoracic Stretch
1
5 reps
RPE 5
2
Flexion Row
3
10 reps
RPE 5
3
Bear Crawl
3
10 reps
RPE 5
4
Downward To Upward Facing Dog
1
10 reps
RPE 5
5
Kettlebell Swing
2
10 reps
RPE 5
Week 1
1 / 10 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
5 Reps
80%
2
Good Morning
2 Sets
8 Reps
@6
3
Bench Press (Barbell)
3 Sets
5 Reps
80%
4
Inverted Row
3 Sets
10 Reps
@6
5
High Pull
3 Sets
10 Reps
@6
Day 2
1
Inch Worm + Push Up
1 Set
10 Reps
@5
2
Band Pull Apart
1 Set
20 Reps
@6
3
Band Rotator Pulls
1 Set
20 Reps
@5
4
Technique Bench Press
3 Sets
3 Reps
@5
5
Hanging Scapular Retraction
3 Sets
5 Reps
@5
6
1 Arm Overhead Carry
1 Set
0.5 mins
@5
7
Lunge W/Low And High Thoracic Stretch
1 Set
5 Reps
@5
Day 3
1
Snatch Deadlift
1 Set
1 Reps
@9
2
Matrix Lunges
3 Sets
18 Reps
@6
3
Bench Press (Wide Grip)
3 Sets
5 Reps
@6
4
Pendlay Row
3 Sets
10 Reps
@6
5
Rear Delt Fly (Cable)
2 Sets
20 Reps
@6
Day 4
1
Lunge W/Low And High Thoracic Stretch
1 Set
5 Reps
@5
2
Flexion Row
3 Sets
10 Reps
@5
3
Bear Crawl
3 Sets
10 Reps
@5
4
Downward To Upward Facing Dog
1 Set
10 Reps
@5
5
Kettlebell Swing
2 Sets
10 Reps
@5