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    Eva W3

    Uploaded by

    Leo Tong
    This document outlines a 4 day training program with exercises divided into power, strength, hypertrophy and trunk categories each day. The program focuses on lower body and full body exercises using mainly free weights and bodyweight.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Eva W3

    Uploaded by

    Leo Tong
    159 views4 pages
    This document outlines a 4 day training program with exercises divided into power, strength, hypertrophy and trunk categories each day. The program focuses on lower body and full body exercises using mainly free weights and bodyweight.

    Original Title

    EVA.W3

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document outlines a 4 day training program with exercises divided into power, strength, hypertrophy and trunk categories each day. The program focuses on lower body and full body exercises using mainly free weights and bodyweight.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    159 views4 pages

    Eva W3

    Uploaded by

    Leo Tong
    This document outlines a 4 day training program with exercises divided into power, strength, hypertrophy and trunk categories each day. The program focuses on lower body and full body exercises using mainly free weights and bodyweight.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 4

    Phase 1: Activation

    Week 3: Day 1 - Power - Strength - Hypertrophy


    Dynamic Warm Up

    Power

    1. DB Iso Split Squat - 2 x Max Time each side

    2. DB Oscillatory Split Squat - 4 x 10 seconds each side

    3. Stationary Pogos - 4 x 10

    4. Stationary Alternating Pogos - 4 x 10 each leg

    5. Single Leg Stationary Pogos - 2 x 10 each leg

    6. Alternating Lunge Jumps - 4 x 10

    Strength

    1.A. Iso Band Bench Press - 5 x 3 @82% | Tempo - [X|4|X]

    1.B. Wall Slides - 5 x 5

    Auxiliary

    1. Pull Ups - 4 x 6

    2. Half Kneeling Landmine Press - 4 x 6 each

    3. Cable Tricep Extension - 4 x 6

    Trunk

    1. Swiss Ball Stir the Pot - 3 x 8 each direction


    Phase 1: Activation
    Week 3: Day 2 - Power - Strength - Hypertrophy
    Dynamic Warm Up

    Power

    1. BB Iso Squat - 2 x Max Time

    2. BB Oscillatory Low Squat - 4 x 10 seconds

    3. Linear Pogo Jumps - 4 x 10 yards

    4. Linear Alternating Pogos - 4 x 10 yards

    5. Single Leg Linear Pogos - 2 x 10 yards each

    6. Squat Jumps - 4 x 10

    Strength

    1.A. Iso Band Back Squat - 5 x 3 @82% | Tempo - [X|4|X]

    1.B. Monster Walk - 5 x 10 yards (forward and back)

    Build

    1. DB Reverse Lunge (heel elevated) - 4 x 6 each leg

    2. DB RDL - 4 x 6

    3. Iso-Extreme Nordic Hamstrings - 3 x 5 (10 sec. on | 10 off)

    Trunk

    1. Suitcase Carry - 3 x 20 yards


    Phase 1: Activation
    Week 3: Day 3 - Power - Strength - Hypertrophy
    Dynamic Warm Up

    Power

    1. DB Iso Bulgarian Split Squat - 2 x Max Time each side

    2. DB Oscillatory Bulgarian Split Squat - 4 x 10 seconds each

    3. Linear Pogos - 4 x 10 yards

    4. Power Skips - 4 x 20 yards (vertical focus)

    5. Single Leg Box Jump - 4 x 1 each side (land 2)

    Strength

    1.A. Floor Press - 5 x 3

    1.B. Band Facepulls - 5 x 5

    2. Overcoming Isometrics Bench Press - 3 x 10 seconds

    Auxiliary

    1. Single Arm Row - 4 x 6 each arm

    2. Incline Rear Delt Raise - 4 x 6

    3. DB Hammer Curls - 4 x 6

    Trunk

    1. Pallof Press - 3 x 8 each side


    Phase 1: Activation
    Week 3: Day 4 - Power - Strength - Hypertrophy
    Dynamic Warm Up

    Power

    1. BB Iso Sumo Squat - 2 x Max Time

    2. BB Oscillatory Sumo Squat - 4 x 10 seconds

    3. Stationary Pogos - 4 x 10 seconds

    4. Power Bounds - 4 x 20 yards (vertical focus)

    5. Box Jumps - 8 x 1

    Strength

    1.A. Trap Bar Deadlift (Low Handle) - 5 x 3

    1.B. Iso Step Downs - 5 x 5 each side

    2. Overcoming Isometrics Trap Bar Split Squats - 3 x 10 seconds each side (heel raised)

    Auxiliary

    1. Bulgarian Split Squat (heel elevated) - 4 x 6 each

    2. Goblet Lateral Lunge - 4 x 6 each side

    3. Iso-Extreme SL Hip Thrust - 1 x 2 minutes each

    Trunk

    1. Prone Cobra - 1 x 90 seconds

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