Day 2 - Mobility & Recovery Flow #1
PHASE 4 - Maximum Muscle Activation
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17m
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. Glute Stretch Left
14. Hamstring Pulses
15. Around The Worlds
Up Next in PHASE 4 - Maximum Muscle Activation
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P4 - Day 3
ROUND 1: COMPOUND SETS
1. Chest Press ➡️ Neutral Flys
2. RDL ➡️ Dumbbell Glute Bridges
3. Back Rows ➡️ Single Upright Rows
4. Arnold Press ➡️ Side Lateral Raises⏱ 60 SECONDS REST
ROUND 2 : PRE-EXHAUST SETS
1. Neutral Grip ➡️ Multi-Grip Chest Press
2. Glute Bridges ➡️ RDL
3. Alternating Up... -
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... -
P4 - Day 5
MEGA SETS / VOLUME TRAINING.
3 ROUNDS (Every Round The Order of Exercises Change)
1. Shrugs ➡️ Pull Overs ➡️ Back Rows
2. Reverse Grip Chest press ➡️ Neutral grip Flys ➡️ Close Grip Press
3. Glute Bridge Lifts ➡️ Reverse Lunge ➡️ Goblet Squats
4. Lateral Raises ➡️ Shoulder Press ➡️ Bent Over...
