strong date phase 1 stage 1 workout awerkit.com/.../werkit-strong-logs.pdf · date start time...
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date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Step-up (2 sets, 12 reps)
Phase 1 Stage 1 Workout A
Dumbbell 3pt Row (2 sets, 12 reps)
Push-up (2 sets, 12 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Goblet Squat (2 sets, 12 reps)
Core
Strength
set 1
set 1
set 2
set 2 set 3 set 4Bird Dog(4 sets, 15 secs)
Plank (1-2 sets, 60 secs)
set 1
set 4
set 3
set 6
set 2
set 5
3-6 sets – 60s work, 120s rest
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Split Squat (2 sets, 12 reps)
Push-up variation (2 sets, 12 reps)
Inverted Row (2 sets, 12 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
1
1
2
2
2
2
Single-Leg RDL w/ reach (2 sets, 12 reps)
Core
Strength
Phase 1 Stage 1 Workout B
set 1
set 1
set 2
set 2Cable Half-kneel antirotation press (1-2 sets, 3 reps ea)
Side Plank (1-2 sets, 30 secs)
set 1
set 4
set 3
set 6
set 2
set 5
3-6 sets – 60s work, 120s rest
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Push-up (1 set, as many reps as possible)
Stage 1 Special Workout
Dumbbell 3pt Row (1 set, as many reps as possible)
Split Squat (1 set, as many reps as possible)
Inverted Row (1 set, as many reps as possible)
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
1
1
1
1
1
Goblet Squat (1 set, as many reps as possible)
Core
Strength
1
1Side Plank(1 as long as possible)
Plank (1 as long as possible)
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Coreset 1 set 2Plank w/ pulldown
(1-2 sets, 12 reps)
Romanian Deadlift (2-3 sets, 10 reps)
Phase 1 Stage 2 Workout A
Inverted Row (2-3 sets, 10 reps)
Push-up (2-3 sets, 10 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Reverse Lunge (2-3 sets, 10 reps)
Strength
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
5-8 sets – 60s work, 90s rest
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Coreset 1 set 2Side plank w/ row
(1-2 sets, 12 reps)
Front Squat (2-3 sets, 10 reps)
Phase 1 Stage 2 Workout B
Dumbbell Bench Press (2-3 sets, 10 reps)
Standing Single arm Cable Row (2-3 sets, 10 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Suspended Lunge and touch (2-3 sets, 10 reps)
Strength
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
5-8 sets – 60s work, 90s rest
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Coreset 1 set 2Valslide Push-away
(1-2 sets, 12 reps)
Rear-foot-elevated Split Squat (3 sets, 8 reps each)
Phase 1 Stage 3 Workout A
Dumbbell Incline Bench Press (3 sets, 8 reps)
Half-kneeling X Pulldown (3 sets, 8 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Single-arm Deadlift (3 sets, 8 reps)
Strength
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP in 60s, HR recovery rest, 10 min
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Coreset 1 set 2Alternating Side Plank
(1-2 sets, 5 reps each)
Single-leg RDL from Box (3 sets, 8 reps each)
Phase 1 Stage 3 Workout B
DB Single-arm dead-stop Row (3 sets, 8 reps)
Suspended Push-up(3 sets, 8 reps)
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Back Squat w/ pause (3 sets, 8 reps)
Strength
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP in 60s, HR recovery rest, 10 min
Intervals
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Coreset 1
set 1
set 1
set 3
set 2
set 2
set 2
set 4Bird Dog (4 sets, 15 secs)
Half-kneeling cable chop (2 sets, 10 reps ea)
Suspended Plank (1-2 sets, 60 secs)
Chin-up / Lat Pulldown (see note for sets/reps)
Step-up (see note for sets/reps)
Phase 2 Stage 4 Workout A
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
Dumbbell Bench Press (see note for sets/reps)
Note: Days 1, 4 - 2 sets 15 reps; Days 2, 5 - 3 sets 10 reps; Days 3, 6 - 3 sets 12 reps.
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Back Squat (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Half-kneeling cable lift (2 sets, 10 reps each)
Coreset 1
set 1 set 3
set 2
set 2 set 4
Suspended Side Plank (1-2 sets, 60 secs)
Side Lunge and touch (see note for sets/reps)
Phase 2 Stage 4 Workout B
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
Push-up variation (see note for sets/reps)
Standing single-arm low-cable row (see note for sets/reps)
Note: Days 1, 4 - 3 sets 12 reps; Days 2, 5 - 2 sets 15 reps; Days 3, 6 - 3 sets 10 reps.
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Deadlift from Blocks (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Valslide Mountain Climber(2 sets, AMRAP) set 1 set 2
Core
Front Squat (see note for sets/reps)
Cable Bent-over row (dual handles) (see note for sets/reps)
Phase 2 Stage 5 Workout A
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
Push-up variation (see note for sets/reps)
Note: Days 1 & 4: 2-3 sets 12 reps || Days 2 & 5: 3-4 sets 8 reps || Days 3&6: 2-3 sets 10 reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight weight
weight weight weight
weight weight weight
weight weight weight
reps reps reps
reps reps reps
reps reps reps
reps reps reps
1
1
1
1
2 3 4
2 3 4
2 3 4
2 3 4
Single-leg RDL (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Suspended fallout / rollout variation(2 sets, 12-15 reps) set 1 set 2
Core
Kettlebell Swing (see note for sets/reps)
Inverted Row (see note for sets/reps)
Phase 2 Stage 5 Workout B
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
DB Single-arm Push Press (see note for sets/reps)
Note: Days 1 & 4: 2-3 sets 10 reps || Days 2 & 5: 2-3 sets 12 reps || Days 3&6: 3-4 sets 8 reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight weight
weight weight weight
weight weight weight
weight weight weight
reps reps reps
reps reps reps
reps reps reps
reps reps reps
1
1
1
1
2 3 4
2 3 4
2 3 4
2 3 4
Reverse Lunge (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Split-stance Cable Chop (2 sets, 12 reps each)
Coreside 1
set 1
side 2
set 2
Valslide Spider-Man Push-away (6-8 reps each side)
weight
weight
weight
weight
weight
reps
reps
reps
reps
4
4
4
4
Phase 2 Stage 6 Workout A
Suspended Lunge (see note for sets/reps)
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
Incline db or bb bench press (see note for sets/reps)
DB Single-arm dead-stop row (see note for sets/reps)
Note: Days 1&4: 3 sets 8 reps || Days 2&5: 4 sets 4 reps || Days 3&6: 3 sets 6 reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Deadlift (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Split-stance Cable Lift (2 sets, 10 reps each)
Coreside 1
set 1
side 2
set 2
Suspended Jackknife (2 sets, 10 reps)
Rear-foot-elevated Split Squat (see note for sets/reps)
Dumbbell neutral-grip Bench Press (see note for sets/reps)
weight
weight
weight
weight
weight
reps
reps
reps
reps
4
4
4
4
Phase 2 Stage 6 Workout B
set 1
set 5
set 3 set 4
set 7 set 8
set 2
set 6
AMRAP to 85%MHR, rest to 65%MHR in 10 min
Intervals
Chin-up / Band assisted chin up (see note for sets/reps)
Note: Days 1&4: 3 sets 6 reps || Days 2&5: 3 sets 8 reps || Days 3&6: 4 sets 4 reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight weight
weight weight
weight weight
reps reps
reps reps
reps reps
reps reps
1
1
1
1
2 3
2 3
2 3
2 3
Back Squat to box and with pause (see note for sets/reps)
Strength
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Suspended Body Saw (1-2 sets, 8-12 reps) set 2
Core
Pull (horizontal) **(2-3 sets, 10 reps)
Pushup or Press **(2-3 sets, 10 reps)
Squat *(sets of 5 reps) (see note)
Single-leg RDL **(2-3 sets, 10 reps)
Supine hip ext + leg curl **(2-3 sets, 10 reps)
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
reps
reps
1
1
3
3
1
5
3
1
1
3
3
2
2
2
6
4
2
2
Strength
Phase 3 Stage 7 Workout A
Note:* See page 93 for explanation on Squat ** Choose type see page 94 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Suspended pike (1-2 sets, 8-12 reps) set 2
Core
Phase 3 Stage 7 Workout B
Lunge **(2-3 sets, 10 reps)
Squat **(2-3 sets, 10 reps)
Press *(sets of 5 reps) (see note)
Pull (Vertical) **(2-3 sets, 10 reps)
Pull (Horizontal) **(2-3 sets, 10 reps)
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
reps
reps
1
1
3
3
1
5
3
1
1
3
3
2
2
2
6
4
2
2
Strength
Note:* See page 93 for explanation on Press ** Choose type see page 94 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Standing Rotation press + OH raise (1-2 sets, 8-12 reps) set 2
Core
Step-up **(2-3 sets, 10 reps)
Phase 3 Stage 7 Workout C
Push-up or press **(2-3 sets, 10 reps)
Pull (Vertical) **(2-3 sets, 10 reps)
Deadlift *(sets of 5 reps) (see note)
Lunge **(2-3 sets, 10 reps)
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
reps
reps
1
1
3
3
1
5
3
1
1
3
3
2
2
2
6
4
2
2
Strength
Note:* See page 93 for explanation on Deadlift ** Choose type see page 94 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Ab wheel rollout (1-2 sets, 8-10 reps) set 2
Core
Lunge **(2-3 sets, 8 reps)
Single-leg hip thrust **(2-3 sets, 8 reps)
Phase 3 Stage 8 Workout A Combo 1
Pull (horizontal) **(2-3 sets, 8 reps)
Push-up or Press **(2-3 sets, 8 reps)
Squat *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Squat ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Ab wheel rollout (1-2 sets, 8-10 reps) set 2
Core
Single-leg RDL **(2-3 sets, 12 reps)
Lunge **(2-3 sets, 12 reps)
Phase 3 Stage 8 Workout A Combo 2
Push-up or Press **(2-3 sets, 12 reps)
Pull (vertical) **(2-3 sets, 12 reps)
Squat *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Squat ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Hanging knee raise (1-2 sets, 8-10 reps) set 2
Core
Lunge **(2-3 sets, 8 reps)
Single-leg hip thrust **(2-3 sets, 8 reps)
Phase 3 Stage 8 Workout B Combo 1
Pull (horizontal) **(2-3 sets, 8 reps)
Push-up or Press **(2-3 sets, 8 reps)
Press *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Press ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Hanging knee raise (1-2 sets, 8-10 reps) set 2
Core
Single-leg RDL **(2-3 sets, 12 reps)
Lunge **(2-3 sets, 12 reps)
Phase 3 Stage 8 Workout B Combo 2
Push-up or Press **(2-3 sets, 12 reps)
Pull (vertical) **(2-3 sets, 12 reps)
Press *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Press ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Cable horizontal chop (1-2 sets, 8-10 reps) set 2
Core
Lunge **(2-3 sets, 8 reps)
Single-leg hip thrust **(2-3 sets, 8 reps)
Phase 3 Stage 8 Workout C Combo 1
Pull (horizontal) **(2-3 sets, 8 reps)
Push-up or Press **(2-3 sets, 8 reps)
Deadlift *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Deadlift ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
set 1Cable horizontal chop (1-2 sets, 8-10 reps) set 2
Core
Single-leg RDL **(2-3 sets, 12 reps)
Lunge **(2-3 sets, 12 reps)
Phase 3 Stage 8 Workout C Combo 2
Push-up or Press **(2-3 sets, 12 reps)
Pull (vertical) **(2-3 sets, 12 reps)
Deadlift *(3sets after warmup, 5, 4, 3) (see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
W 2
1
1
3
3
2
2
1 3
2
2
Strength
Note:* See page 96 for explanation on Deadlift ** Choose type see page 97 for explanationAlternate whether combo 1 or Combo 2
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Dumbbell plank row (1-2 sets, 8-10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout A Week 1
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Pull (horizontal) **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Squat *(3sets after warmup, 7RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
7rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Dumbbell plank row (1-2 sets, 8-10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout A Week 2
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Pull (horizontal) **(2-3 sets, 10 reps)
Squat *(3sets after warmup, 5RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
5rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Dumbbell plank row (1-2 sets, 8-10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout A Week 3
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Pull (horizontal) **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Squat *(3sets after warmup, 3RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
3rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Dumbbell plank row (1-2 sets, 8-10 reps) set 1 set 2
Core
reps reps
weight weightweight
reps1 32
Phase 3 Stage 9 Workout A Week 4
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Pull (horizontal) **(2-3 sets, 10 reps)
Squat *(2-3 sets, 5 reps. see note)
reps
reps
reps
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
3
3
1
1
3
3
2
2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Windmill (1-2 sets, 5-8 reps ea side) set 1 set 2
Core
Phase 3 Stage 9 Workout B Week 1
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Pull (vertical) **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Press *(3sets after warmup, 7RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
7rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Windmill (1-2 sets, 5-8 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout B Week 2
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Pull (vertical) **(2-3 sets, 10 reps)
Press *(3sets after warmup, 5RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
5rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Windmill (1-2 sets, 5-8 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout B Week 3
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Pull (vertical) **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Press *(3sets after warmup, 3RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
3rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Windmill (1-2 sets, 5-8 reps) set 1 set 2
Core
reps reps
weight weightweight
reps1 32
Phase 3 Stage 9 Workout B Week 4
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Pull (vertical) **(2-3 sets, 10 reps)
Press *(2-3 sets, 5 reps. see note)
reps
reps
reps
reps
reps
reps
reps
reps
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
1
1
3
3
1
1
3
3
2
2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Cable high to low chop (1-2 sets, 10 reps ea side) set 1 set 2
Core
Phase 3 Stage 9 Workout C Week 1
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Inverted Row **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Deadlift *(3sets after warmup, 7RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
7rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Cable high to low chop (1-2 sets, 10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout C Week 2
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Inverted Row **(2-3 sets, 10 reps)
Deadlift *(3sets after warmup, 5RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
5rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Cable high to low chop (1-2 sets, 10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout C Week 3
Split Stance **(2-3 sets, 6 reps)
Single Leg **(2-3 sets, 6 reps)
Inverted Row **(2-3 sets, 6 reps)
Push-up or Press **(2-3 sets, 6 reps)
Deadlift *(3sets after warmup, 3RM, 2drop sets. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight weight
weight
weight
reps
reps
reps reps
reps
reps
1
1
3
3
WDS1
1
1
3
3
2
2
3rm
DS2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
date
start time duration energy level
1 2 3 4 5
exertion
1 2 3 4 5
Vitals
Strong # of
self myofascial release 5 areas
breathing reset 5 deep breaths
hip mobility 30s each
glute activation 10-15 or 8-10each
hip and upper back mobility 5-8 each
scapular stability 8-10
angle mobility 3-5 each
hip stability 8-10 each
squat 8-10
single leg balance, hip separation 6-8 each
hip separation, lateral movement 6-8 each
RAMP
Cable high to low chop (1-2 sets, 10 reps) set 1 set 2
Core
Phase 3 Stage 9 Workout C Week 4
Single Leg **(2-3 sets, 10 reps)
Split Stance **(2-3 sets, 10 reps)
Push-up or Press **(2-3 sets, 10 reps)
Inverted Row **(2-3 sets, 10 reps)
Deadlift *(2-3 sets, 5 reps. see note)
reps
reps
reps
reps
reps reps
reps
reps
reps
reps
weight
weight
weight
weight
weight weight
weight
weight
weight
weight
weight
weight
weight
weight
weight
reps
reps
reps
reps
reps
1
1
3
3
1 3
1
1
3
3
2
2
2
2
2
Strength
Note:* See page 101 for explanation on Drop Sets ** Choose type see page 102 for explanation
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