PHASE 3 - Functional Muscle & Power
Welcome to Phase 3 - Functional muscle and strength. Here we are moving into a phase where we are concentrating on keeping our muscles functional. So after working on a strong base from Phase 2, we are now continuing building that base but activating our muscles to move in a more functional way (not being muscle bound). We will start to group exercises in what we call “Complex Movements”. Thus forcing your muscle strength to increase and training them in a more functional way all while continuing with building new muscular growth.
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P3 - Day 1
UPPER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. Reverse Grip Rows
2. Bicep Curls
3. Shoulder Press⏱ 60 Seconds Rest after completing all 4 rounds
LOWER BODY (60 SECS OF WORK/30 SECONDS REST) x 4 ROUNDS
1. RDL
2. Lunges
3. Squats⏱ 60 Seconds rest after completing all 4 rounds
...
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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... -
P3 - Day 3
COMPLEX FUNCTIONAL MUSCLE #2
ROUND 1 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Push Ups
2. Racked Squats
3. Bent Over Rows
4. Bicep Curls⏱ 60 SEC REST AFTER COMPLETING ALL 4 ROUNDS
ROUND 2 (120 SECS OF WORK / 40 SECS OF REST) X 4 ROUNDS
1. Upright Rows
2. RDL/Dead Lifts
3. Reverse ... -
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... -
P3 - Day 5
COMPLEX FUNCTIONAL MUSCLE #3
PERFORM 2 ROUNDS (60 SECS REST BETWEEN ROUNDS)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lat...
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8 itemsAB Attack Workouts
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Welcome to my Ab Attack and Core Conditioning workouts. These intense core workouts WILL get your midsection lean, strong and fired up. We need to create a strong core foundation for our bodies. A strong foundation is the key to building your strength, for muscle growth and keeps your training in...
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13 itemsBonus Workouts
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