David Chartrand
Phase III
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. DB Split Squat 3 x 8-10 , 3030 Tempo 10
A2. DB B/O Row, neutral 3 x 8-10 , 3010 Tempo 10
A3. DB Push Press 3 x 8-10 , 3010 Tempo 90
B1. Zercher RDL, to dead-stop 3 x 8-10 , 30X0 Tempo 10
B2. Seated DB OH Press 3 x 8-10 , 4010 Tempo 10
B3. TRX Row, supinated 3 x 8-10 , 4010 Tempo 90
DAY 2
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. Deadlift 4 x 6-8 , 30X0 Tempo 10
A2. DB Bicep Curl, standing 4 x 6-8 , 30X0 Tempo 10
A3. DB Push Press 3 x 8-10 , 30X0 Tempo 90
B1. SB Ham Curls 3 x 6-8 , 50X0 Tempo 10
B2. Lying Triceps DB Extension 3 x 6-8 , 4010 Tempo 10
B3. Russian Twist 3 x 8-10 , 4010 Tempo 90
DAY 3
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A1. Hack Squat, heels elevated 3 x 25,20,15 , 20X0 Tempo 10
A2. DB Lat Raises 3 x 25,20,15 , 20X0 Tempo 10
A3. DB RDL 3 x 25,20,15 , 20X0 Tempo 90
B1. Pushups (incline option) 3 x 25,20,15 , 20X0 Tempo 10
B2. TRX Jacknife 3 x 25,20,15 , 20X0 Tempo 10
B3. 1 Arm Cobra 3 x 25,20,15 , 20X0 Tempo 90
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WEEK 1-2
DAY 1
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
DAY 2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A1. DB Suitcase Squat 3 x 10-12 , 3010 Tempo 60
A2. Incline Bench DB Prone Row, neutral 3 x 10-12 , 30X0 Tempo 60
B1. BB/Dowel Good Morning 3 x 8-10 , 3030 Tempo 60
B2. DB Chest Press, pronating 3 x 10-12 , 4010 Tempo 60
C1. Lying DB External Rotations, incline 2 x 10-12 , 4010 Tempo 60
C2. Garhammer Raise, flat 3 x 12-15 , 3010 Tempo 60
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DAY 1
Week 1-2
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 2 x 8-10 , 3030 Tempo, 60
B. 1 Arm DB B/O Row pron. 2 x 10-12 , 3010 Tempo, 60
C. SW Back Extention 2 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 2 x 12-15 , 3011 Tempo, 60
E TRX Pendulum Squat 2 x 20 , 3010 Tempo, 60
F. Trap 3 2 x 10-12 , 4010 Tempo, 60
DAY 2
Week 1 -2
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 2 x 12-15 , 3010 Tempo 60
B. DB L-Lat Raise 2 x 8-12 , 30X0 Tempo 60
C. TRX Hamstring Curl 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 2 x 10-12 , 4010 Tempo 60
F. Goblet Squat 1 x 20 , 3010 Tempo 60
DAY 1
Weeks 3-4
Cat Camel 1 x 10
Hip winks 1 x 10
Bird dogs 1 x 10
Hip Flexor stretch 1 x 10
A. Split Squat FFE 3 x 10-12 , 3030 Tempo, 60
B. TRX Row neut. gr. 3 x 10-12 , 3010 Tempo, 60
C. Prone Cobra 3 x 15 , 2012 Tempo, 60
D. 60-deg Incline DB Press 3 x 10-12 , 3011 Tempo, 60
E TRX Pendulum Squat 3 x 20 , 3010 Tempo, 60
F. Trap 3 3 x 10-12 , 4010 Tempo, 60
DAY 2
Week 3-4
Cat Camel 1 10
Hip winks 1 10
Bird dogs 1 10
Hip Flexor stretch 1 10
A. Clean Grip Romanian Deadlift 3 x 10-12 , 3010 Tempo 60
B. DB L-Lat Raise 3 x 10-12 , 30X0 Tempo 60
C. SB Hamstring Curl 3 x 6-8 , 3010 Tempo 60
D. TRX Row pronated grip 3 x 10-12 , 4010 Tempo 60
E. DB External Rotation - Elbow on Knee 3 x 10-12 , 4010 Tempo 60
F. Goblet Squat 2X12 , 3010 Tempo 60