Routine

• Perform each exercise 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

Leg Day

Perform a 7 second isometric hold and follow with 12 controlled reps.

1. Front Squat
2. Calf Extensions (Neutral, outwards, inwards)
3. Hip abductions
4. Hip Adductions

Upper Body

Perform a 10 second isometric hold and follow with 12 controlled reps.

1. Chest Compressions
2. Lat Pulldown (Neutral Grip)
3. Lower Chest Compressions
4. Overhand Lat Pulldown
5. Upper Chest Compression
6. Reverse Grip Lat Pulldown
7. Side Chest Compression
8. Shoulder Presses
9. Upper Chest Fly
10. Deltoid Raise
11. Face Pulls with Reach
12. Reverse Flys
13. Back Rows
14. Bicep Curls
15. Tricep Cable Pushdown
16. Resisted Crunches
17. Risisted Crunches (Right)
18. Resisted Crunches (Left)