Owen Grant
HINGING AND PRESSING
Week 1 +3
TRX hinged lat stretch 10/10
Cat + Cow 10
Quadruped T - Rotations 6/6
1 Set
DB Deadbugs ( Shoulder stability) 10/10
SL/ Double Glute Bridge 5/5/10
DB RDL warm up ( light)
1 set
DB staggered or SL RDL 10/10
DB Glute Bridge 10
1:00 rest - 3 sets
DB Chest Press ( neutral) 10
Rope Cable pull down ( high pulley) 10/10
1:00 rest - 3 sets
Pushups x 12
TRX Hamstring Curl 10X
1:00 rest - 3 sets
Anarobic Push
SQUATTING AND PULLING
Week 1 + 3
Band flossing 10
Band Pull Aparts: Pronated + Supinated x 10/10
TRX or Rack supported deep Squat 20-30s
BW Alt. reverse lunge
1 set
Goblet / BB Back Squat
SA TRX Row 8/8
1:00 rest - 3 sets
DB Alt. Reverse lunge 10/10
Chest Supported Row(Pronated) x 10
1:00 rest - 3 sets
Alternating TRX Supinated Row + Curls x 6/6
Calf Raise in Rack 10/10
1:00 rest - 3 sets
BW Speed squat 30s
Band Pulls Pronated 10/10
30s rest - 2-3 sets
THRUSTING AND OH PRESS
Week 1 +3
TRX Row w/ 5s ISO 5X
Deadbug w/SB x 12/12
Clamshells 10/10
BW Hip thrust 10X
1 set
Hip Thrust x 8
Double Band Pulldown(Supinated) x 12
1:00 rest - 3 sets
HK SA shoulder press 10/10
Reverse Lunges( Rack Supported Option) x 8/8
1:00 rest - 3 sets
Cable Face Pull 10X
DB Pull overs 10X
1:00 rest - 3 sets
Crab walk count down 10-1
Side Bridge, advanced 10-12
30s rest - 2-3 sets
HINGING AND PRESSING
Week 2 +4
Cat and Cow 10
Bear Crawl - Pike 10
Banded Glute Bridges 20X
Deadlift Warm up 10
1 Set
Deadlift 10
Staggered SL DB Glute Bridge 10/10
1:00 rest - 3 sets
DB Squeeze press 10
Prone YTW Holds ( bench) 10s at each
1:00 rest - 3 sets
Plank ups 5/5
DB Glute Bridge ISO 40s - 1 min
1:00 rest - 3 sets
Anarobnic Push
SQUATTING AND PULLING
Week 2+4
Hip and Shoulder CARS 5/5/5/5
Rack Asst. Deep Squat 30s
BW Sit - Stand W/ plate press 5/5
1 set
Back/Goblet Squat x 10
Sit - Stand w/ Plate Press 10/10
1:00 rest - 3 sets
TRX Inverted Row ( pro) 10
Split Squat 10/10
1:00 rest - 3 sets
SA band row from split Squat ISO 10/10
TRX Speed squat 10
1:00m rest - 3 sets
SL Calf Raise 20/20
Tib Raises 20X
1:00 rest - 3 Sets
Gun Show
THRUSTING AND OH PRESS
Wee 2 + 4
Hip 90/90s w/ Thrust 5/5
Prone Angles 10
Banded Fire Hydrants 10/10
Hip Thrust w/ 5s Iso x 5
1 set
Hip Thrust x 10
TRX Inverted Row / Band Asst. Chin ups 8X
1:00 rest - 3 sets
Banded Crab walks 20/20
DB Lateral Lunge 10/10
1:00 rest - 3 sets
DB Push Press 10
TRX Reverse fly's 10
1:00 rest - 3 sets
Banded Mtn. Climber 10/10X
Banded Plank step outs 10/10
Banded Donkey Kicks 10/10X
30s rest - 2-3 sets
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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. 50-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 2 x 15 , 3010 Tempo 60
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. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. Prone Cobra 2 x 15 , 2012 Tempo, 60
D. 50-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. SB 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