TRAINING SCHEDULE
Your training will change every week. Pay attention to the prescriptions below for each workout.
Week 1:
Perform the exercises as indicated at right.
Week 2:
1) Speed-Box Squat, six sets of two reps at 55% of your 1RM
2A) Elevated Deadlift, three sets of four reps
2B) 90°/90° Stretch, same as Week 1
3) Barbell Reverse Lunge, same as Week 1
4A) Side Plank, same as Week 1
4B) Barbell Rollout on Box, two sets of eight reps
Week 3:
1) Speed-Box Squat, 10 sets of two reps at 60% of your 1RM
2A) Elevated Deadlift, four sets of five reps
2B) 90°/90° Stretch, same as Week 1
3) Barbell Reverse Lunge, four sets of five reps on each leg
4A) Side Plank, same as Week 1
4B) Barbell Rollout on Box, same as Week 1
Week 4:
1) Speed-Box Squat, four sets of two reps at 45% of your 1RM
2A) Elevated Deadlift, two sets of four reps
2B) 90°/90° Stretch, same as Week 1
3) Barbell Reverse Lunge, two sets of five reps on each leg
4A) Side Plank, same as Week 1
4B) Barbell Rollout on Box, two sets of eight reps |
