P3 - Day 1
PHASE 3 - Functional Muscle & Power
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22m
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
ROUND 3 BLOWOUT ROUND
COMBINE BOTH ROUNDS 1 & 2 TOGETHER
Up Next in PHASE 3 - Functional Muscle & Power
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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...
