P1 - Day 1
PHASE 1 - Muscular Anabolic Training
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29m
ROUND 1:
1.Spyder Push Up ➡️ Chest Press ➡️ Spyder Push Ups
2. Lunges ➡️ DB Squats ➡️ Lunges
3. Plank Reach Outs ➡️ Back Rows ➡️ Reach Outs
4. Shin Sliders ➡️ Weighted Crunches
5. Standing Press ➡️ Lateral Raises ➡️ Standing Press
6. Bicep Curls ➡️ Tricep Extensions ➡️ Bicep Curls
7. Abs 40 Reps
⏱ 60 Seconds Rest
ROUND 2:
1. Chest Press ➡️ Incline Push Ups ➡️Chest Press
2. DB Squats ➡️ Lunges ➡️ DB Squats
3. Shrugs ➡️ Reach Outs ➡️ Back Rows
4. Weighted Abs ➡️ Shin Sliders ➡️ Weighted Abs
5. Lateral Raises ➡️ Standing Press ➡️ Lateral Raises
6. Tricep Extensions ➡️ Bicep Curls ➡️ Tricep Ext
7. Abs 80 Reps
Up Next in PHASE 1 - Muscular Anabolic Training
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Day 2 - Mobility & Recovery Flow #1
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Gl... -
P1 - Day 3
ROUNDS 1 & 3 (SINGLE DUMBBELL BI-LATERAL)
ROUNDS 2 & 4 ( BOTH DUMBBELLS)1. Clean & Press 10 reps
2. Reverse Lunges 10 reps
3. Back Rows 10 reps
5. Racked Squats 10 reps
6. Chest Press 10 reps
7. Weighted Leg Raises 10 reps -
Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12...
