p90x2 schedule
DESCRIPTION
p90xTRANSCRIPT
P90X2 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1
Week 2
Week 3
Week 4
Week 5
Rest
Week 6
Week 7
Week 8
Week 9
Week 10
Rest
Week 11
Week 12
Week 13
Week 14
Rest
X2 Core Plyocide Rest/Recovery X2 Total Body/Ab Yoga Balance+Power Rest/Recovery
Foun
datio
n
3-6
Wee
ks
X2 Core Plyocide Rest/Recovery X2 Total Body/Ab Yoga Balance+Power Rest/Recovery
X2 Core Plyocide Rest/Recovery X2 Total Body/Ab Yoga Balance+Power Rest/Recovery
X2 Core Plyocide Rest/Recovery X2 Total Body/Ab Yoga Balance+Power Rest/Recovery
Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery
Chest+Back/Ab Plyocide Rest/Recovery Shoulders+Arms/Ab Yoga Base+Back/Ab Rest/Recovery
Stre
ngth
3
-6 W
eeks
V Sculpt/Ab Plyocide Rest/Recovery X2 Chest+Shoulder+Tris/Ab Yoga Base+Back/Ab Rest/Recovery
Chest+Back/Ab Plyocide Rest/Recovery Shoulders+Arms/Ab Yoga Base+Back/Ab Rest/Recovery
V Sculpt/Ab Plyocide Rest/Recovery X2 Chest+Shoulder+Tris/Ab Yoga Base+Back/Ab Rest/Recovery
Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery
PAP Lower PAP Upper Yoga Rest/Recovery PAP Lower PAP Upper Rest/Recovery
Perf
orm
ance
3-4
Wee
ks
PAP Lower PAP Upper Yoga Rest/Recovery PAP Lower PAP Upper Rest/Recovery
PAP Lower PAP Upper Yoga Rest/Recovery PAP Lower PAP Upper Rest/Recovery
Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery Yoga Rest/Recovery
DATE / WEEK
Warm-Up
01 Sphinx Plank Crunch
02 Warrior 3 Cross Crunch
03 Single Leg Walk Out to Sphinx
04 Half Angel
05 Roller Boat
06 3 Speed Med Ball Push-Up
07 One Leg Lateral Leap Squat
08 Core Circle
09 Holmsen Screamer Lunge
10 Med Ball Dreya Roll
11 Plank Burpee on Stability Ball
12 Banana Ball Switch Crunch
13 3-Point Squat Press with Med Ball
15 X2 Diver
WORKSHEET • X2 CORE
R R R R R
RT RT RT RT RT
LT LT LT LT LT
RT RT RT RT RT
LT LT LT LT LT
RT RT RT RT RT
LT LT LT LT LT
R R R R R
R R R R R
R R R R R
RT Sec RT Sec RT Sec RT Sec RT Sec
LT Sec LT Sec LT Sec LT Sec LT Sec
RT RT RT RT RT
LT LT LT LT LT
R W R W R W R W R W
RT RT RT RT RT
LT LT LT LT LT
R R R R R
R R R R R
14 Slo-Mo Balance Climber (Alternating Legs)
R R R R R
R R R R R
16 Ryan Sphinx Twist Crunch
Done ( X )
*Optional
RT RT RT RT RT
LT LT LT LT LT
17 One Leg Med Ball Burpee (Alternate Every 3 Reps)
R R R R R
Equipment Required
• Premium Stability Ball (or Towel and Sturdy Chair)
• Foam Roller (or Bands) • Weights (or Bands) • Mat*
• 1 Medicine Ball* • Worksheet and Pen • Water and Towel
DATE / WEEK
Done ( X )
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller
• Mat* • Bands (or Towel)
WORKSHEET • PLYOCIDE
Equipment Required
• Plyo Box (or Sturdy Platform) • 1 Medicine Ball • 2 Pieces Tape*
• Worksheet and Pen • Water and Towel
DATE / WEEK
Done ( X )
• Mat • Foam Roller (or Towel and Sturdy Chair)
• Yoga Block* • 1 Weighted Bar (or Broomstick or Towel)
• Water and Towel
WORKSHEET • RECOVERY + MOBILITY
Equipment Required
DATE / WEEK
Warm-Up
RO
UN
D 1
01 1-Arm Chest Press
02 4-Position Pull-Up
03 Push-Up Side Arm Balance
04 Switch Lunge Press
05 Warrior 3 Kickback
06 Warrior 3 Curl
Water Break
08 Boing Push-Up
09 Crunchy Lever Pull-Up
10 Mule Kick Burpee
11 Swimmer’s Curl Press in ½ Chair
12 Balance Kickback on Stability Ball
13 Rocket Launcher Preacher Curl
Water Break
RO
UN
D 2
15 1-Arm Chest Press
16 4-Position Pull-Up
17 Push-Up Side Arm Balance
18 Switch Lunge Press
19 Warrior 3 Kickback
20 Warrior 3 Curl
Water Break
22 Boing Push-Up
WORKSHEET • X2 TOTAL BODY
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R R R R
R R R R
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R R R R
R R R R
R R R R
R W R W R W R W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R W R W R W R W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R R R R
R R R R
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R R R R
RO
UN
D 2
23 Crunchy Lever Pull-Up
24 Mule Kick Burpee
25 Swimmer’s Curl Press in ½ Chair
26 Balance Kickback on Stability Ball
27 Rocket Launcher Preacher Curl
Done ( X )
R R R R
R R R R
R W R W R W R W
RT W LT W
RT W LT W
RT W LT W
RT W LT W
R W R W R W R W
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel)
• Weights (or Bands) • P90X® Chin-Up Bar (or Bands with Door Attachment)
• Chin-Up Max (or Sturdy Chair)* • 2 Medicine Balls*
• Worksheet and Pen • Water and Towel
Warm-Up
Water Break
Water Break
Water Break
RT W LT W
R
R
RT W LT W
RT W LT W
RT W LT W
R
R
R
R W
RT W LT W
R W
RT W LT W
R
R
RT W LT W
RT W LT W
RT W LT W
R
R
R
R W
RT W LT W
R W
DATE / WEEK
Done ( X )
• Yoga Block* • Mat • Water and Towel
WORKSHEET • YOGA
Equipment Required
DATE / WEEK
Warm-Up
01 Sphinx to Plank Plyo Bounce
02 1-Leg Plyo Squat Reach
03 Russian Twist
04 Sphinx to Plank Roll Up
05 4-Direction 1-Leg Squat Hop
06 Forearm Alt Side Plank
Water Break
08 Decline Sphinx Plank Press
09 Weighted Katherine
10 Plank X Crunch
11 Renegade Row ½ Lolasana
12 Glute Bridge Roll Out
13 Over/Under Boat
Water Break
15 Warrior Row Press
16 Split Lunge
17 Crawly Crab Press
18 Lateral Plyo Push-Up
19 Lunge Kneel Knee Raise
20 X Plank Spider Twist
WORKSHEET • X2 BALANCE + POWER
R R R R
R R R R
R R R R
R R R R
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
R R R R
R R R R
R R R R
R_________ W R_________ W R_________ W R_________ W
R R R R
R R R R
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT _ __________ RT __ _________
LT _ __________ RT __ _________
LT _ __________ RT __ _________
LT _ __________ RT __ _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
R R R R
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
R R R R
Water Break
23 Dumbbell Super Burpee
24 Plank Ball Crunch
Done ( X )
22 Dumbbell Row to Side Plank(Alternating Sides Each Rep)
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
LT W _________ RT W _________
R R R R
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller (or Towel)
• Weights (or Bands) • 1 Medicine Ball* • PowerStands®*
• Mat* • Worksheet and Pen • Water and Towel
Warm-Up
Water Break
Water Break
X2 BALANCE + POWER
R
R
R
R
LT W _________ RT W _________
LT W _________ RT W _________
R
R
R
R_________ W
R
R
LT W _________ RT W _________
LT _ __________ RT __ _________
LT W _________ RT W _________
R
LT W _________ RT W _________
R
Water Break
LT W _________ RT W _________
LT W _________ RT W _________
R
DATE / WEEK
01 Pull-Up X
WORKSHEET • CHEST + BACK + BALANCE
Warm-Up
R ___________
R ___________
R ___________
R ___________
02 Plyo Stability Ball Push-Up R ___________
R ___________
R ___________
R ___________
03 Core Crunch Chin-Up R ___________
R ___________
R ___________
R ___________
04 Push-Up Side Arm Balance R ___________
R ___________
R ___________
R ___________
05 Lever R ___________
R ___________
R ___________
R ___________
06 4-Ball Push-Up R ___________
R ___________
R ___________
R ___________
07 Chin Pull R _________ ( Chin-Up )
R _________ ( Pull-Up )
R _________ ( Chin-Up )
R _________ ( Pull-Up )
R _________ ( Chin-Up )
R _________ ( Pull-Up )
R _________ ( Chin-Up )
R _________ ( Pull-Up )
08 The Impossible/Possible R ___________
R ___________
R ___________
R ___________
09 “L” Pull-Up R ___________
R ___________
R ___________
R ___________
10 3-Ball Plyo Push-Up (Switch Left to Right) R
___________
R ___________
R ___________
R ___________
Water Break
12 Vaulter Pull-Up (Switch Grip Every 2 Reps) R
___________
R ___________
R ___________
R ___________
13 Elevated Stability Ball Push-Up R ___________
R ___________
R ___________
R ___________
14 In & Out (1 Rep Wide Grip, 1 Rep Narrow Grip) R
___________
R ___________
R ___________
R ___________
15 Swimmer’s Push-Up R ___________
R ___________
R ___________
R ___________
16 4-Grip Pull-Up
a. Wide Hand GripR ___________b. Palm to Palm GripR ___________c. Overhand Close Pull-Up R ___________d. Chin-UpR ___________
a. Wide Hand GripR ___________b. Palm to Palm GripR ___________c. Overhand Close Pull-Up R ___________d. Chin-UpR ___________
a. Wide Hand GripR ___________b. Palm to Palm GripR ___________c. Overhand Close Pull-Up R ___________d. Chin-UpR ___________
a. Wide Hand GripR ___________b. Palm to Palm GripR ___________c. Overhand Close Pull-Up R ___________d. Chin-UpR ___________
17 Double Wide Push-Up R ___________
R ___________
R ___________
R ___________
18 Double Wide Pull-Up R ___________
R ___________
R ___________
R ___________
Done ( X )
19 Chattarocker R ___________
R ___________
R ___________
R ___________
20 Towel Pull-Up R ___________
R ___________
R ___________
R ___________
21 Med Ball Plyo Push-Up R ___________
R ___________
R ___________
R ___________
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Plyo Box (or Sturdy Chair)* • 4 Medicine Balls* • PowerStands®*
• P90X® Chin-Up Bar (or Door Attachment with Bands) • Mat*
• Chin-Up Max (or Sturdy Chair)* • 2 Hand Towels
• Worksheet and Pen • Water and Towel
CHEST + BACK + BALANCE
R ___________
R ___________
R ___________
R ___________
R ___________
R ___________
R _________ ( Chin-Up )
R _________ ( Pull-Up )
R ___________
R ___________
R ___________
R ___________
R ___________
R ___________
R ___________
a. Wide Hand GripR ___________b. Palm to Palm GripR ___________c. Overhand Close Pull-Up R ___________d. Chin-UpR ___________
R ___________
R ___________
R ___________
R ___________
R ___________
10 Arnold Press (Alternate Arms)
Done ( X )
WORKSHEET • X2 SHOULDERS + ARMS DATE / WEEK
Warm-Up
RO
UN
D 1
01 Balance CurlR ____W ____
R ____W ____
R ____W ____
R ____W ____
02 Arnold Press (Alternate Arms) R ____W
____R ____W ____
R ____W ____
R ____W ____
03 Overhead Tricep PullR ____W ____
R ____W ____
R ____W ____
R ____W ____
04 Six Direction Shoulder FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
05 Crazy Eight (Alternate Arms and Feet Every 8 Reps) R ____W
____R ____W ____
R ____W ____
R ____W ____
06 Y-T FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
07 Rocket Launcher Tricep KickbackR ____W ____
R ____W ____
R ____W ____
R ____W ____
Water Break
RO
UN
D 2
09 Balance CurlR ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
11 Overhead Tricep PullR ____W ____
R ____W ____
R ____W ____
R ____W ____
12 Six Direction Shoulder FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
13 Crazy Eight (Alternate Arms and Feet Every 8 Reps) R ____W
____R ____W ____
R ____W ____
R ____W ____
14 Y-T FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
15 Rocket Launcher Tricep KickbackR ____W ____
R ____W ____
R ____W ____
R ____W ____
Water Break
RO
UN
D 3
17 Balance CurlR ____W ____
R ____W ____
R ____W ____
R ____W ____
18 Arnold Press (Alternate Arms) R ____W
____R ____W ____
R ____W ____
R ____W ____
19 Overhead Tricep PullR ____W ____
R ____W ____
R ____W ____
R ____W ____
20 Six Direction Shoulder FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
21 Crazy Eight (Alternate Arms and Feet Every 8 Reps) R ____W
____R ____W ____
R ____W ____
R ____W ____
22 Y-T FlyR ____W ____
R ____W ____
R ____W ____
R ____W ____
23 Rocket Launcher Tricep KickbackR ____W ____
R ____W ____
R ____W ____
R ____W ____
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Weights (or Bands) • Plyo Box (or Sturdy Chair)
• PowerStands®* • Worksheet and Pen • Water and Towel
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
R ____W ____
01 No Kip Pull-Up
02 Plyo Frog Squat
03 Wide Leg Close Grip Chin-Up
04 Chair Jump
05 Chin Pull
Water Break
07 Plyo Lunge Press
08 V Pull-Up
09 Surfer Spin
10 Kippy Cross Fugly Pull
11 Jack in the Box Knee Tuck
13 No Kip Pull-Up
14 Plyo Frog Squat
15 Wide Leg Close Grip Chin-Up
16 Chair Jump
17 Chin Pull
19 Plyo Lunge Press
20 V Pull-Up
21 Surfer Spin
22 Kippy Cross Fugly Pull
23 Jack in the Box Knee Tuck
Done ( X )
WORKSHEET • BASE + BACKDATE / WEEK
Warm-Up
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
Water Break
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
Water Break
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Weights* • P90X® Chin-Up Bar (or Bands with Door Attachment)
• Chin-Up Max (or Sturdy Chair)* • Worksheet and Pen
• Water and Towel
DATE / WEEK
Done ( X )
• Foam Roller (or Towel) • Weights • Bands • 2 Pieces Tape*
• Plyo Box* • Water and Towel • 2 Medicine Balls*
WORKSHEET • PAP LOWER
Equipment Required
DATE / WEEK
Done ( X )
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Chin-Up Max (or Sturdy Chair)* • 1 Medicine Ball* • Water and Towel
• Plyo Box (or Sturdy Chair) • Weighted Bar (or Towel/Broomstick)
WORKSHEET • PAP UPPER
Equipment Required
• Weights • Bands • P90X® Chin-Up Bar (or Bands with Door Attachment)
DATE / WEEK
Done ( X )
• Mat • Worksheet and Pen
WORKSHEET • AB RIPPER
Equipment Required
WORKSHEET • V SCULPT DATE / WEEK
Warm-Up
01 Around the World Pull-Up
R __________
R __________
R __________
R __________
02 Alt Hammer CurlR ____W_________
R ____W_________
R ____W_________
R ____W_________
03 Med Ball Renegade RowR ____W_________
R ____W_________
R ____W_________
R ____W_________
04 Band Bicep Curl
R ____ BC_________ R ____ BC_________ R ____ BC_________ R ____ BC_________
05 Pull-Up X R __________
R __________
R __________
R __________
06 Med Ball Renegade CurlR ____W_________
R ____W_________
R ____W_________
R ____W_________
07 Wide Leg Row Twist
R ____ BC_________ R ____ BC_________ R ____ BC_________ R ____ BC_________
08 Balance Dumbbell CurlR ____W_________
R ____W_________
R ____W_________
R ____W_________
09 Switch Grip Pull-Up R __________
R __________
R __________
R __________
10 Roman Band Curl
R ____ BC_________ R ____ BC_________ R ____ BC_________ R ____ BC_________
11 21 Pull-Up
a. 7 Low Pull-UpR _________b. 7 High Pull-UpR _________c. 7 Full-Range Pull-Up R _________
a. 7 Low Pull-UpR _________b. 7 High Pull-UpR _________c. 7 Full-Range Pull-Up R _________
a. 7 Low Pull-UpR _________b. 7 High Pull-UpR _________c. 7 Full-Range Pull-Up R _________
a. 7 Low Pull-UpR _________b. 7 High Pull-UpR _________c. 7 Full-Range Pull-Up R _________
Water Break
13 Entman’s Chin-Up R __________
R __________
R __________
R __________
14 Ball PreacherR ____W_________
R ____W_________
R ____W_________
R ____W_________
15 Stability Ball LawnmowerR ____W_________
R ____W_________
R ____W_________
R ____W_________
16 Renegade Roman CurlR ____W_________
R ____W_________
R ____W_________
R ____W_________
17 Zip Kip Pull-Up R __________
R __________
R __________
R __________
18 High-Rep Balance Curl (Switch Legs at 15 Reps) R ____W_________
R ____W_________
R ____W_________
R ____W_________
19 Straight Arm PulloverR ____W_________
R ____W_________
R ____W_________
R ____W_________
20 Renegade Hammer Curl (Alternating Arms) R ____W_________
R ____W_________
R ____W_________
R ____W_________
21 Zip Kip Chin-Up R __________
R __________
R __________
R __________
22 Close Body CurlR ____W_________
R ____W_________
R ____W_________
R ____W_________
Done ( X )
23 Cross Fugly Pull-Up R __________
R __________
R __________
R __________
Equipment Required
• Premium Stability Ball (or Towel and Sturdy Chair) • Foam Roller*
• Weights and Bands (or Bands) • Plyo Box* (or Towel and Sturdy Chair)
• P90X® Chin-Up Bar (or Bands with Door Attachment) • Water and Towel
• 1 Medicine Ball* • Chin-Up Max* (or Sturdy Chair) • Worksheet and Pen
*Optional
R __________
R ____W_________
R ____W_________
R ____ BC_________
R __________
R ____W_________
R ____ BC_________
R ____W_________
R __________
R ____ BC_________
a. 7 Low Pull-UpR _________b. 7 High Pull-UpR _________c. 7 Full-Range Pull-Up R _________
R __________
R ____W_________
R ____W_________
R ____W_________
R __________
R ____W_________
R ____W_________
R ____W_________
R __________
R ____W_________
R __________
RO
UN
D 1
01 Chattarocker Push-Up
02 Strip Press 1
03 Strip Press 2
04 Strip Press 3
05 Tricep Extension on Stability Ball
06 3-Ball Extravaganza
08 Iron Man Kickback
09 Push-Up Side Arm Balance
10 X2 Circle Fly
11 3-Ball Dip
RO
UN
D 2
13 Chattarocker Push-Up
14 Strip Press 1
15 Strip Press 2
16 Strip Press 3
17 Tricep Extension on Stability Ball
18 3-Ball Extravaganza
20 Iron Man Kickback
21 Push-Up Side Arm Balance
22 X2 Circle Fly
23 3-Ball Dip
WORKSHEET • X2 CHEST + SHOULDERS + TRISDATE / WEEK
Warm-Up
R __________
R __________
R __________
R __________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
07 Callahan Press (Left Leg) R ____W________
_ R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
Water Break
R __________
R __________
R __________
R __________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
19Callahan Press (Left Leg) R ____W________
_ R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
R __________
Done ( X )
*Optional
Equipment Required
• Stability Ball (or Towel and Sturdy Chair) • Foam Roller* • Mat*
• Weights (or Bands) • 4 Medicine Balls* (or 2 Towels) • PowerStands*
• Plyo Box (or Sturdy Chair) • Worksheet and Pen • Water and Towel
X2 CHEST + SHOULDERS + TRIS
R __________
R ____W_________
R ____W_________
R ____W_________
R ____W_________
R __________
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