Transformassacre Part II: Let the Massacre Begin!
Shaun Myers and Rob Sulaver hit the ground running (and lifting) in the first week of The Transformassacre Part II.
Shaun's Week One Workout - At Peak Performance
| MYOFASCIAL RELEASE | SETS | REPS | TEMPO | REST |
| A1: FOAM ROLLING | 1 | 1 | 30s | medium |
| DYNAMIC WARM UP | SETS | REPS | TEMPO | REST |
| A1: World’s Greatest | 1 | 3 | Slow | 0 |
| A1: Wall Slides | 1 | 8-10 | Slow | 0 |
| RESISTANCE TRAINING | SETS | REPS | TEMPO | REST |
| A1: Sand Bag Squats | 3 | 10-12 | 3/0/X/0 | 60s |
| A2: 45 degree DB Bench | 3 | 10-12 | 3/0/X/0 | 60s |
| B1: Lying Leg Curls | 3 | 10-12 | 3/0/X/0 | 60s |
| B2: Seated Rows | 3 | 10-12 | 3/0/X/0 | 60s |
| C1: Prowler I | 3 | 1 LAP | As Fast As Possible | 60s |
| C2: Ab Roll Out | 3 | 10-12 | 3/0/X/0 | 60s |
| POST WORKOUT | SETS | REPS | TEMPO | REST |
| A1: Stretch - Hamstrings, Adductors, Hip Flexors, Quads | 1 | 30s | N/A | N/A |
Shaun's Week One, At-Home Workouts
Workout A
| EXERCISE | SETS | REPS | TEMPO | REST |
| A1: GOBLET SQUATS | 3 | 10-12 | 3/0/X/0 | 60 S |
| A2: DB BENCH PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B1: LYING LEG CURLS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B2: SEATED ROW | 3 | 10-12 | 3/0/X/0 | 60 S |
| C1: INTERVALS | 12-15 MIN | - | - | - |
Workout B
| EXERCISE | SETS | REPS | TEMPO | REST |
| A1: BB ROMANIAN DL | 3 | 10-12 | 3/0/X/0 | 60 S |
| A2: ASSISTED CHIN UPS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B1: LEG PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| B2: SEATED OH PRESS | 3 | 10-12 | 3/0/X/0 | 60 S |
| C1: INTERVALS | 12-15 MIN | - | - | - |
