Trevor Kilmer

DAY 1
Week 1-2

Leg Swings 1 x 10
Thoracic rotations with dowel 1 x 10
Dowel RDL 1 x 10


A. Box Squat to bench 2 x 10-15 , 3010 Tempo, 60
B. TRX Row neut. gr. 2 x 12-15 , 3010 Tempo, 60
C. DB RDL 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
Treadmill walk 10 mins @ 1.5mph

DAY 2
Week 1 -2

Leg Swings 1 x 10
Thoracic rotations with dowel 1 x 10
Dowel RDL 1 x 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. Seated DB Good Morning 2 x 8-10 , 3030 Tempo 60
D. TRX Row pronated grip 2 x 12-15 , 4010 Tempo 60
E. Cable External Rotation - neut. grip 2 x 10-12 , 4010 Tempo 60
Treadmill walk 10 mins @ 1.5mph