Day 1 Exercise 1

Box Squat/Deadlift

Reps: Work up to a 5-rep, 3-rep, or 1-rep max

On Day 1, you’re alternating between the squat and deadlift. So in Week 1 you squat for a five-rep max, then for Week 2, you’ll move to the deadlift for five reps. In the third week, you’re back to the squat for a three-rep max, then the deadlift the following week, and so on. To do a box squat, just squat as normal while lowering yourself onto the box. Pause for a moment, then fire your glutes and hamstrings to return to the
starting position.

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Day 1 Exercise 2

Good Morning

Reps: 8-12

Squeeze your shoulders together and support the bar on your traps. Tighten your abs and bend your hips as far back as possible, lowering your torso until you feel your lower back is about to round. Contract your glutes and push your hips forward to return to the starting position.

Day 1 Exercise 3

Romanian Deadlift

Reps: 8-15

Hold a barbell in front of your thighs. Bend your hips back and then your knees while maintaining the natural arch in your back. Lower the bar until just below knee level. Extend your hips to come back up.

Day 1 Exercise 4

Reverse Lunge

Reps: 8 (each side)

Stand with the bar on your traps and step backward with your right leg. Lower your body until your knee nearly touches the floor and your front thigh is parallel to the floor. Alternate legs on each rep. [pagebreak]

Day 2 Exercise 1

50-yard Hill Sprint

Reps: 10

Find a steep hill and run up it. You could also do a 100-yard flat sprint instead.

Day 2 Exercise 2

Sideway Shuffle

Reps: 5 (each side)

Shuffle your feet and move sideways as fast as possible. Go for 25 yards uphill or 50 yards if on flat ground. [pagebreak]

Day 3 Exercise 1

Bench Press

Reps: Work up to a 5-rep, 3-rep, or 1-rep max

Grab the bar with an overhand, outside-shoulder width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Day 3 Exercise 2

Lateral Crawl

Reps: 10 (each side)

Get into push-up position and walk your left foot out while bringing your right hand next to your left. Now move your left hand out and bring your right leg in. Continue until you’ve moved 10 paces to the left and then repeat to the right.

Day 3 Exercise 3

Chest-Supported Row

Reps: 10 (each side)

Adjust a bench to a 30-degree incline and lie facedown with a dumbbell in each hand. Contract your lats and biceps to pull the dumbbells to your sides.
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Day 3 Exercise 4

Dumbbell Swing

Reps: 20

Stand with feet shoulder-width apart and hold a dumbbell (or kettlebell) with both hands. Allow the weight to hang in front of your body and between your legs. Now dip your knees as if you were about to jump, and explosively straighten your hips and knees. Allow the momentum to swing your arms up to shoulder level.

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Day 4 Exercise 1

30 Minutes Steady State Cardio

Work at an easy pace for 30 minutes straight. You can walk, jog, bike, swim, or use cardio machines.

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Day 5 Exercise 1

Overhead Press

Reps: Work up to a 5-rep, 3-rep, or 1-rep max

Grab the bar with a slightly wider than shoulder-width grip. Squeeze your shoulder blades together and push your chest out. Press thebar overhead and slightly backward so that it ends up in line with the back of your head.

Day 5 Exercise 2

Shrug

Reps: Work up to a 5-rep, 3-rep, or 1-rep max

Hold the bar with an overhand grip, hands about shoulder-width apart. Shrug the bar as high as you can.

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Day 5 Exercise 3

Power Clean

Reps: 8-12

Set a barbell on the floor, crouch down, and grab it with hands outside shoulder width. Your lower back should be in its natural arch. Explosively stand up and shrug the bar, coming up onto the balls of your feet. As the bar rises to chest level, flip your wrists over so that your palms face the ceiling and your upper arms are parallel to the floor. Allow your knees to bend as you absorb the force of the bar at your shoulders.

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Day 5 Exercise 4

Wall Climb

Reps: 3

Assume a push-up position with your feet at the base of a wall. Keep your abs tight and push yourself back as you walk your feet up the wall. Continue until you are almost in a full handstand position. Slowly return to the starting position.

Day 5 Exercise 5

Lateral Raise

Reps: 12-15

Hold a dumbbell in each hand with arms hanging at your sides. Raise your arms 90 degrees so that they’re parallel to the floor.