Routine

• Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
• Number of sets:
  • Foundation: 1 set
  • Enhance: 2 sets
  • Peak: 3 sets

Upper Body

Perform 20 controlled reps and hold the final rep for 7 seconds.

1. Chest Compression
2. Lat Pulldown
3. Lower Chest Compression
4. Lat Pulldown Neutral Grip
5. Upper Chest Compression
6. Lat Pulldown Reverse Grip
7. Side Chest Compressions
8. Shoulder Presses
9. Deltoid Raises
10. Face Pulls
11. Back Rows
12. Reverse Flys
13. Bicep Curls
14. Tricep Extension Reverse Grip
15. Resisted Crunches (front, left, right)

Legs & Low Back

Perform 20 controlled reps and hold the final rep for 7 seconds.

1. Lunges
2. Calf Extensions
3. Seated Deadlifts
4. Leg Extensions / Curls
5. Hip Abductions
6. Hip Adductions
7. Deadlifts (Romanian Option)