8-WEEK

POWER PROGRAM
TABLE OF CONTENTS

WEEK 1 ............................................... 3

WEEK 2 ............................................... 34

WEEK 3 ............................................... 65

WEEK 4 ............................................... 96

WEEK 5 ............................................... 12 7

WEEK 6 ............................................... 15 9

WEEK 7 ............................................... 191

WEEK 8 ............................................... 223

W E E K 9 & 1 0 ....................................... 255

WEEK 1
WEEK 1

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 4

 WORK SET #1
Barbell Bench: 4x3 @ 85%, 120sec rest

WORK SET #2
DB Incline Bench Press: 4x12, heavy, but leave 1-2 reps in the
tank, 90sec rest

WORK SET #3
Cable Close-Grip Lat Pull Down: 3x8
Band Pull Apart: 3x12, 60-90sec Rest

WORK SET #4
Cable Close-Grip Row: 3x12
Banded Straight Arm Pull Down: 3x10, 3sec Isometric,
60-90sec Rest

8-WEEK POWER PROGRAM 5

 WORK SET #5
DB Lateral Raise: 3x8
DB Forward Raise: 3x8
DB Reverse Fly: 3x8, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 6

WEEK 1

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 7

 WORK SET #1
Double Kettlebell Bench Press (Banded): 4x3 @ 85% (or use a
heavy set of bands for added resistance) 120sec rest

WORK SET #2
KB Incline Bench Press (banded): 4x12, heavy (or use a light
band for added resistance), but leave 1-2 reps in the tank, 90sec rest

WORK SET #3
Band Close-Grip Lat Pull Down: 3x8
Band Pull Apart 3x12, 60-90sec Rest

WORK SET #4
Band Close-Grip Row: 3x12
Banded Straight Arm Pull Down: 3x10, 3sec Isometric,
60-90sec Rest

8-WEEK POWER PROGRAM 8

 WORK SET #5
Banded Lateral Raise: 3x8
Banded Forward Raise: 3x8
Banded Bent Over Reverse Fly: 3x8, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 9

WEEK 1

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 10

 WORK SET #1
Banded Barbell Squats: 10x2, 50% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 6x1, 50% + Bands, 45sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x8each leg, 60 sec rest

WORK SET #4
Glute Bridge: 3x20sec hold
Deadbugs: 3x3each, no rest

8-WEEK POWER PROGRAM 11

 WORK SET #5
Banded Seated Leg Curls: 3x15
Pallof Press: 3x8 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 12

WEEK 1

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 13

 WORK SET #1
Double Kettlebell Front Squats (banded): 10x2, 50% +
Bands, 45sec rest, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 6x1, 50% +
Bands, 45sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x8each leg, 60 sec rest

WORK SET #4
Glute Bridge: 3x20sec hold
Deadbugs: 3x3each, no rest

8-WEEK POWER PROGRAM 14

 WORK SET #5
Banded Seated Leg Curls: 3x15
Pallof Press: 3x8 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 15

WEEK 1

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

CNS Prep
Warm Up Set: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds

Scapula Pull Ups x 60 seconds

8-WEEK POWER PROGRAM 16

 WORK SET #1
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds

Shinbox Switch to Twist x 60 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds

Beast Wave x 60 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds

Alternating V Ups x 30 seconds

8-WEEK POWER PROGRAM 17

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 18

WEEK 1

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 19

 WORK SET #1
Banded Barbell Bench Press: 8x3, 40% + Bands, 45sec rest

WORK SET #2
DB Single Arm Bench Press: 4x8each arm, 90sec rest

WORK SET #3
DB Chest Supported Row (ISO): 3x10sec
DB Chest Supported Row (Dynamic): 3x12

WORK SET #4
45-Degree Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 20

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 21

WEEK 1

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 22

 WORK SET #1
Double Kettlebell Bench Press (banded): 8x3, 40% + Bands,
45sec rest

WORK SET #2
KB Single Arm Bench Press: 4x8each arm, 90sec rest

WORK SET #3
KB Chest Supported Row (ISO): 3x10sec
KB Chest Supported Row (Dynamic): 3x12

WORK SET #4
45-Degree Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 23

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 24

WEEK 1

DAY #5 (GYM)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 25

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squats: 4x3 @ 85%, 2 min Rest

WORK SET #3
DB Split Squats: 4x6 each leg, 90sec rest

WORK SET #4
Banded Goodmornings: 3x12
Hollow Holds: 3x20seconds, no rest

8-WEEK POWER PROGRAM 26

 WORK SET #5
Banded Standing Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x 15 sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 27

WEEK 1

DAY #5 (HOME)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 28

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Double Kettlebell Front Squats (banded): 4x3 @ 85-90%,
2 min Rest

WORK SET #3
KB Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Banded Goodmornings: 3x12
Hollow Holds: 3x20seconds, no rest

8-WEEK POWER PROGRAM 29

 WORK SET #5
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 30

WEEK 1

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

CNS Prep
Warm Up Set: 3 sets, rest 1 minute in between sets

EXERCISE REPS

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds

Spine Roll x 60 seconds

8-WEEK POWER PROGRAM 31

 WORK SET #1
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab
x 30 seconds
Underswitch Tap

WORK SET #2
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds

OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds

Beast Toe Touches x 30 seconds

Full Body Decompression A

EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 32

DAY 7
REST DAY
WEEK 2
WEEK 2

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 35

 WORK SET #1
Barbell Bench: 4x3 @ 85-90%, 120sec rest

WORK SET #2
DB Incline Bench Press: 5x8-12, heavy, but leave 1-2 reps in
the tank, 90sec rest

WORK SET #3
Cable Close-Grip Lat Pull Down: 3x8
Band Pull Apart: 3x12, 60-90sec Rest

WORK SET #4
Cable Close-Grip Row: 3x12
Banded Straight Arm Pull Down: 3x10, 3sec Isometric,
60-90sec Rest

8-WEEK POWER PROGRAM 36

 WORK SET #5
DB Lateral Raise: 3x10
DB Forward Raise: 3x10
DB Reverse Fly: 3x10, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 37

WEEK 2

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 38

 WORK SET #1
Double Kettlebell Bench Press (Banded): 4x3 @ 85-90%
(or use a heavy set of bands for added resistance) 120sec rest

WORK SET #2
KB Incline Bench Press (banded): 5x8-12, heavy (or use a light
band for added resistance), but leave 1-2 reps in the tank, 90sec rest

WORK SET #3
Band Close-Grip Lat Pull Down: 3x8
Band Pull Apart 3x12, 60-90sec Rest

WORK SET #4
Band Close-Grip Row: 3x12
Banded Straight Arm Pull Down: 3x10, 3sec Isometric,
60-90sec Rest

8-WEEK POWER PROGRAM 39

 WORK SET #5
Banded Lateral Raise: 3x10
Banded Forward Raise: 3x10
Banded Bent Over Reverse Fly: 3x10, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 40

WEEK 2

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 41

 WORK SET #1
Banded Barbell Squats: 10x2, 55% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 6x1, 55% + Bands, 45sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x10each leg, 60 sec rest

WORK SET #4
Glute Bridge: 3x30sec hold
Deadbugs: 3x3each, no rest

8-WEEK POWER PROGRAM 42

 WORK SET #5
Banded Seated Leg Curls: 3x20
Pallof Press: 3x10 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 43

WEEK 2

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 44

 WORK SET #1
Double Kettlebell Front Squats (banded): 10x2, 55% +
Bands, 45sec restBands, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 6x1, 55% +
Bands, 45sec rest

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x10each leg, 60 sec rest

WORK SET #4
Glute Bridge: 3x30sec hold
Deadbugs: 3x3each, no rest

8-WEEK POWER PROGRAM 45

 WORK SET #5
Banded Seated Leg Curls: 3x20
Pallof Press: 3x10 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 46

WEEK 2

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

CNS Prep
Warm Up Set: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds

Bicycles as Slow as Possible x 30 seconds

8-WEEK POWER PROGRAM 47

 WORK SET #1
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Double Kettlebell Push Up to Clean

Squat and Press
x 30 seconds

Alternating Front Kick Throughs x 30 seconds

Hanging Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Double Kettlebell Deadlift to One

Arm Snatch
x 30 seconds

Bodyweight Get Ups x 30 seconds

Kettlebell Atomic Crunch x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets

EXERCISE REPS

Loaded Beast to Single Clean

and Squat
x 30 seconds

8-WEEK POWER PROGRAM 48

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 49

WEEK 2

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 50

 WORK SET #1
Banded Barbell Bench Press: 8x3, 45% + Bands, 45sec rest

WORK SET #2
DB Single Arm Bench Press: 4x6each arm, 90sec rest

WORK SET #3
DB Chest Supported Row (ISO): 3x15sec
DB Chest Supported Row (Dynamic): 3x8

WORK SET #4
45-Degree Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 51

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x25
Banded Overhead Tricep Extensions: 3x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 52

WEEK 2

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 53

 WORK SET #1
Double Kettlebell Bench Press (banded): 8x3, 45% + Bands,
45sec rest

WORK SET #2
KB Single Arm Bench Press: 4x6each arm, 90sec rest

WORK SET #3
KB Chest Supported Row (ISO): 3x15sec
KB Chest Supported Row (Dynamic): 3x8

WORK SET #4
45-Degree Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 54

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x25
Banded Overhead Tricep Extensions: 3x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 55

WEEK 2

DAY #5 (GYM)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 56

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Barbell Back Squats: 4x3 @ 85-90%, 2 min Rest

WORK SET #3
DB Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Banded Goodmornings: 3x12
Hollow Holds: 3x30seconds, no rest

8-WEEK POWER PROGRAM 57

 WORK SET #5
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 58

WEEK 2

DAY #5 (HOME)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 59

 WORK SET #1
Band Assisted Jumps: 5x5

WORK SET #2
Double Kettlebell Front Squats (banded): 4x3 @ 85-90%,
2 min Rest

WORK SET #3
KB Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Banded Goodmornings: 3x12
Hollow Holds: 3x30seconds, no rest

8-WEEK POWER PROGRAM 60

 WORK SET #5
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 61

WEEK 2

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

CNS Prep
Warm Up Set: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds

Halo to Squat x 30 seconds

8-WEEK POWER PROGRAM 62

 WORK SET #1
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds

Hangin Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Double Kettlebell - Clean, Clean to

Thruster and Push Press
x 30 seconds

Bodyweight Drop Lunges x 30 seconds

V Up to Bicycle x 60 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

Full Body Decompression A

EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 63

DAY 7
REST DAY
WEEK 3
WEEK 3

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 66

 WORK SET #1
Barbell Floor Press: 4x3 @ 85-90%, 2min Rest

WORK SET #2
DB Bench Press: 4x12, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 3x6each side, 60-90sec Rest

WORK SET #4
Cable Supinated Grip Row: 3x10
Banded Face Pulls: 3x10, 60-90sec Rest

8-WEEK POWER PROGRAM 67

 WORK SET #5
Banded Lateral Raise: 3x10
Banded Forward Raise: 3x10
Banded Upright Reverse Fly: 3x10, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 68

WEEK 3

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 69

 WORK SET #1
Double Kettlebell Floor Press (banded): 4x3 @ 85-90%
(or add a band for more resistance), 2min Rest

WORK SET #2
Double Kettlebell Bench Press (banded): 4x12, heavy (or add
a band for more resistance), but leave 1-2 reps in the tank, 90sec rest

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 3x6each side, 60-90sec Rest

WORK SET #4
Band Supinated Grip Row: 3x10
Banded Face Pulls: 3x10, 60-90sec Rest

8-WEEK POWER PROGRAM 70

 WORK SET #5
Banded Lateral Raise: 3x10
Banded Forward Raise: 3x10
Banded Upright Reverse Fly: 3x10, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 71

WEEK 2

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 72

 WORK SET #1
Banded Barbell Squats: 10x2, 60% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 6x1, 60% + Bands, 45sec rest

WORK SET #3
Barbell Goodmornings: 3x6
Banded Spanish Squats: 3x12, 60 sec rest

WORK SET #4
Banded Seated Abduction: 3x15
Banded Deadbug Hollow Hold: 3x20sec, no rest

8-WEEK POWER PROGRAM 73

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x15each leg
Half-Kneeling Pallof Press: 3x8 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 74

WEEK 3

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 75

 WORK SET #1
Double Kettlebell Front Squats (banded): 10x2, 60% +
Bands, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift: 6x1, 60% + Bands,
45sec rest

WORK SET #3
Banded Goodmornings: 3x6
Banded Spanish Squats: 3x12, 60 sec rest

WORK SET #4
Banded Seated Abduction: 3x15
Banded Deadbug Hollow Hold: 3x20sec, no rest

8-WEEK POWER PROGRAM 76

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x15each leg
Half-Kneeling Pallof Press: 3x8 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 77

WEEK 3

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

CNS Prep
Warm Up Set: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds

Scapula Pull Ups x 60 seconds

8-WEEK POWER PROGRAM 78

 WORK SET #1
3 Sets, rest 30 seconds in between sets

EXERCISE REPS

Beast Reach to Push Up x 60 seconds

Shinbox Switch to Twist x 60 seconds

L-Sit to Table Top x 60 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds

Beast Wave x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds

Alternating V Ups x 30 seconds

8-WEEK POWER PROGRAM 79

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 80

WEEK 3

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 81

 WORK SET #1
Banded Barbell Bench Press: 8x3, 50% + Bands, 45sec rest

WORK SET #2
DB Alternating Bench Press: 4x6each arm, 90sec rest

WORK SET #3
DB Bent-Over Row, Hand & Knee Supported: 3x8 each

WORK SET #4
Neutral Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 82

 WORK SET #5
Steel Club Single Arm 360: 3x6 each arm
DB Hammer Curl: 3x15
DB Skull Crushers: 3x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 83

WEEK 3

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 84

 WORK SET #1
Double Kettlebell Bench Press (Banded): 8x3, 50% + Bands,
45sec rest

WORK SET #2
KB Alternating Bench Press: 4x6each arm, 90sec rest

WORK SET #3
KB Bent-Over Row, Hand & Knee Supported: 3x8 each

WORK SET #4
Neutral Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 85

 WORK SET #5
Steel Club Single Arm 360: 3x6 each arm
Kettlebell Horned Hammer Curl: 3x15
KB Skull Crushers 3x20

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 86

WEEK 3

DAY #5 (GYM)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 87

 WORK SET #1
Box Jumps: 5x5

WORK SET #2
Barbell Back Squats: 4x2 @ 85-92.5%, 2 min Rest

WORK SET #3
Bulgarian Split Squats: 4x6 each leg, 90sec rest

WORK SET #4
Hip Thrusts: 3x10
Accordian Sit Ups: 3x10, no rest

8-WEEK POWER PROGRAM 88

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x8 each leg
Hanging Knee Tucks: 3x8, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 89

WEEK 3

DAY #5 (HOME)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 90

 WORK SET #1
Squat Hold Jump: 5x5

WORK SET #2
Double Kettlebell Front Squats (banded): 4x2 @ 85-92.5%, 2
min Rest

WORK SET #3
KB Bulgarian Split Squats: 4x6 each leg, 90sec rest

WORK SET #4
Hip Thrusts: 3x10
Accordian Sit Ups: 3x10, no rest

8-WEEK POWER PROGRAM 91

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x8 each leg
Hanging Knee Tucks: 3x8, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 92

WEEK 3

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Warm Up Set:
Warm Up Set: 3 sets, rest 1 minute in between sets

EXERCISE REPS

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds

Spine Roll x 60 seconds

8-WEEK POWER PROGRAM 93

 WORK SET #1
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab

x 30 seconds
Underswitch Tap

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds

OH Reach to Chest Opener x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in bnetween sets
EXERCISE REPS

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds

Beast Toe Touches x 30 seconds

Full Body Decompression A

EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 94

DAY 7
REST DAY
WEEK 4
WEEK 4

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 97

 WORK SET #1
Barbell Floor Press: 4x3 @ 87.5-92.5%, 2min Rest

WORK SET #2
DB Bench Press: 4x12, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 3x8each side, 60-90sec Rest

WORK SET #4
Cable Supinated Grip Row: 3x12
Banded Face Pulls: 3x10, 60-90sec Rest

8-WEEK POWER PROGRAM 98

 WORK SET #5
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12
Banded Upright Reverse Fly: 3x12, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 99

WEEK 4

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Scapula Push Ups x 10 to 15 reps

Scapula Pull Ups x 10 to 15 reps

Band Face Pull x 10 to 20 reps

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 100

 WORK SET #1
Double Kettlebell Floor Press (banded): 4x3 @ 87.5-92.5%
(or add a band for more resistance), 2min Rest

WORK SET #2
Double Kettlebell Bench Press (banded): 4x8-12, heavy (or add
a band for more resistance), but leave 1-2 reps in the tank, 90sec rest

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 3x8each side, 60-90sec Rest

WORK SET #4
Band Supinated Grip Row: 3x12
Banded Face Pulls: 3x10, 60-90sec Rest

8-WEEK POWER PROGRAM 101

 WORK SET #5
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12
Banded Upright Reverse Fly: 3x12, 30sec rest max

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 102

WEEK 4

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 103

 WORK SET #1
Banded Barbell Squats: 12x2, 50% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 8x1, 50% + Bands, 45sec rest

WORK SET #3
Barbell Goodmornings: 4x4
Banded Spanish Squats: 4x15, 60 sec rest

WORK SET #4
Banded Seated Abduction: 3x20
Banded Deadbug Hollow Hold: 3x30sec, no rest

8-WEEK POWER PROGRAM 104

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x10 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 105

WEEK 4

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Overhead Hinge to Overhead Squat x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

8-WEEK POWER PROGRAM 106

 WORK SET #1
Double Kettlebell Front Squats (banded): 12x2, 50% +
Bands, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift: 8x1, 50% + Bands,
45sec rest

WORK SET #3
Kettlebell Goodmornings: 4x4
Banded Spanish Squats: 4x15, 60 sec rest

WORK SET #4
Banded Seated Abduction: 3x20
Banded Deadbug Hollow Hold: 3x30sec, no rest

8-WEEK POWER PROGRAM 107

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x10 each side

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 108

WEEK 4

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds

Bicycles as Slow as Possible x 30 seconds

8-WEEK POWER PROGRAM 109

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

WORK SET #1
4 sets, rest 90 seconds in between sets

EXERCISE REPS

Double Kettlebell Push Up to Clean

Squat and Press
x 30 seconds

Alternating Front Kick Throughs x 30 seconds

Hanging Leg Raise x 30 seconds

WORK SET #2
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Loaded Beast to Single Clean

x 30 seconds
and Squat

8-WEEK POWER PROGRAM 110

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 111

WEEK4

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 112

 WORK SET #1
Banded Barbell Bench Press: 10x3, 40% + Bands, 45sec rest

WORK SET #2
DB Alternating Bench Press: 4x4each arm, 90sec rest

WORK SET #3
DB Bent-Over Row, Hand & Knee Supported: 3x6 each,
60sec rest

WORK SET #4
Neutral Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 113

 WORK SET #5
Steel Club Single Arm 360: 3x6 each arm
DB Hammer Curl: 3x12
DB Skull Crushers: 3x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 114

WEEK 4

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Tea Cups x10 each direction

Back Stroke and Front Stroke x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Kneeling Spine Wave x 3 to 5 reps

Alternating Thoracic Bridge x 3 to 5 reps each side

Band Front to Back Pullovers x 10 to 20 reps each direction

Band Pull Apart x 10 to 20 reps

8-WEEK POWER PROGRAM 115

 WORK SET #1
Double Kettlebell Bench Press (Banded): 10x3, 40% + Bands,
45sec rest

WORK SET #2
KB Alternating Bench Press: 4x4each arm, 90sec rest

WORK SET #3
KB Bent-Over Row, Hand & Knee Supported: 3x6 each,
60sec rest

WORK SET #4
Neutral Grip Pull Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 116

 WORK SET #5
Steel Club Single Arm 360: 3x6 each arm
Kettlebell Horned Hammer Curl: 3x12
KB Skull Crushers 3x25

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x 60 seconds

Alternating Arm Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 117

WEEK 4

DAY #5 (GYM)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 118

 WORK SET #1
Box Jumps: 5x5

WORK SET #2
Barbell Back Squats: 3x1 @ 90-97.5%, 2 min Rest

WORK SET #3
Bulgarian Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Hip Thrusts: 3x12
Accordian Sit Ups: 3x15, no rest

8-WEEK POWER PROGRAM 119

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x10 each leg
Hanging Knee Tucks: 3x10, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 120

WEEK 3

DAY #5 (HOME)
Max Effort Lowerbody

Lower Body Joint Mobility A

EXERCISE REPS

Neck Circles x10 each direction

Arm Screws x10 each direction

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Bootstrapper Squat x 3 to 5 reps

Bodyweight Walking Lunge x 5 to 10 reps each side

Banded Seated Hip Abductions x 10 to 20 reps

Banded Lateral Steps x 10 to 20 steps each direction

8-WEEK POWER PROGRAM 121

 WORK SET #1
Squat Hold Jump: 5x5

WORK SET #2
Double Kettlebell Front Squats (banded): 3x1 @ 90-97.5%,
2 min Rest

WORK SET #3
KB Bulgarian Split Squats: 4x4 each leg, 90sec rest

WORK SET #4
Hip Thrusts: 3x12
Accordian Sit Ups: 3x15, no rest

8-WEEK POWER PROGRAM 122

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x10 each leg
Hanging Knee Tucks: 3x10, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK POWER PROGRAM 123

WEEK 2

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Warm Up Set:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds

Spine Roll x 60 seconds

8-WEEK POWER PROGRAM 124

 WORK SET #1
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab

x 30 seconds
Underswitch Tap

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds

OH Reach to Chest Opener x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in bnetween sets
EXERCISE REPS

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds

Beast Toe Touches x 30 seconds

Full Body Decompression A

EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 125

DAY 7
REST DAY
WEEK 5
WEEK 5

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 128

 WORK SET #1
Banded Barbell Bench Press 3x3 @ 60-70% bar weight, RPE
should be about 7-8, 2min Rest

WORK SET #2
DB Floor Press: 4x10, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #3
Cable Single Arm Lat Pull Down: 3x8each arm
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #4
Cable Single Arm Row: 4x8 each arm
Banded Y Press: 4x5, 60-90sec Rest

8-WEEK POWER PROGRAM 129

 WORK SET #5
DB ISO-Dynamic Lateral Raise: 3x6each arm
Plate Forward Raise: 3x10
Prone Dead-stop Reverse Fly: 3x8, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 130

WEEK 5

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 131

 WORK SET #1
Double Kettlebell Bench Press (banded): 3x3 @ 60-70% bar
weight (or add a band for more resistance), RPE should be about
7-8, 2min Rest

WORK SET #2
Double Kettlebell Floor Press (banded): 4x10, heavy
(or add a band for more resistance), but leave 1-2 reps in the
tank, 90sec rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x8 each arm
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #4
Band Single Arm Row: 4x8 each arm
Banded Y Press: 4x5, 60-90sec Rest

8-WEEK POWER PROGRAM 132

 WORK SET #5
Band ISO-Dynamic Lateral Raise: 3x6each arm
KB Forward Raise: 3x10
Banded Bent Over Reverse Fly: 3x8, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 133

WEEK 5

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 134

 WORK SET #1
Banded Barbell Squats: 12x2, 55% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 8x1, 55% + Bands, 45sec rest

WORK SET #3
Side-lying Straight Leg Raise: 3x8each side
DB Bulgarian Split Squats (3/4 pump reps): 3x12 each

WORK SET #4
Feet Elevated Hip Thrusts: 3x8
Banded Deadbugs: 3x6each leg, no rest

8-WEEK POWER PROGRAM 135

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3x10each leg
Staggered Stance Pallof Press: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 136

WEEK 5

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 137

 WORK SET #1
Double Kettlebell Front Squats (banded): 12x2, 55% +
Bands, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift: 8x1, 55% + Bands,
45sec rest

WORK SET #3
Side-lying Straight Leg Raise: 3x8each side
KB Bulgarian Split Squats (3/4 pump reps): 3x12 each

WORK SET #4
Feet Elevated Hip Thrusts: 3x8
Banded Deadbugs: 3x6each leg, no rest

8-WEEK POWER PROGRAM 138

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3x10each leg
Staggered Stance Pallof Press: 3x8 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 139

WEEK 5

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds

Scapula Pull Ups x 1 minute

8-WEEK POWER PROGRAM 140

 WORK SET #1
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds

Shinbox Switch to Twist x 60 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Kettlebell Swing x 30 seconds

Hanging Leg Raise x 30 seconds

Beast Wave x 60 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds

Alternating V Ups x 60 seconds

8-WEEK POWER PROGRAM 141

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 142

WEEK 5

DAY #4 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 143

 WORK SET #1
Banded Barbell Bench Press: 10x3, 45% + Bands, 45sec rest

WORK SET #2
DB Single Arm Incline Bench Press: 4x8 each arm, 90sec rest

WORK SET #3
Barbell Pendlay Row: 4x6

WORK SET #4
Chin Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 144

 WORK SET #5
Steel Mace 360: 3x8each side
DB Zottman Curl: 3x8
DB Supinated Grip Skull Crushers: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 145

WEEK 5

DAY #4 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 146

 WORK SET #1
Double Kettlebell Bench Press (banded): 10x3, 45% + Bands,
45sec rest

WORK SET #2
KB Single Arm Incline Bench Press: 4x8 each arm, 90sec rest

WORK SET #3
Double Kettlebell Dead Stop Row: 4x6

WORK SET #4
Chin Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 147

 WORK SET #5
Steel Mace 360: 3x8each side
Band Zottman Curl: 3x8
Band Supinated Grip Skull Crushers: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 148

WEEK 5

DAY #5 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 149

 WORK SET #1
Box Jumps w/ DB’s: 5x3, use 25-30% of BW for total DB
weight, 60sec rest

WORK SET #2
Hex Bar Deadifts: 4x3, (use about 90-95% of straight bar deadlift
max), 2minute rest

WORK SET #3
DB Step Ups: 4x6 each leg, 60sec rest

WORK SET #4
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK POWER PROGRAM 150

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x15 seconds each side
Hanging Straight Leg Raise: 3x8, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 151

WEEK 5

DAY #5 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 152

 WORK SET #1
Explosive Kettlebell Deadlift: 5x3, use 25-30% of BW for
total DB weight, 60sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 4x3, (use about
90-95% of straight bar deadlift max), 2minute rest

WORK SET #3
KB Step Ups: 4x6 each leg, 60sec rest

WORK SET #4
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK POWER PROGRAM 153

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x15 seconds each side
Hanging Straight Leg Raise: 3x8, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 154

WEEK 6

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 1 minute in between sets
EXERCISE REPS

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds

Spine Roll x 60 seconds

8-WEEK POWER PROGRAM 155

 WORK SET #1
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab

x 30 seconds
Underswitch Tap

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds

OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds

Beast Toe Touches x 30 seconds

8-WEEK POWER PROGRAM 156

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 157

DAY 7
REST DAY
WEEK 6
WEEK 6

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 160

 WORK SET #1
Banded Barbell Bench Press: 3x3 @ 60-70+% bar weight, RPE
should be about 8-9, 2min Rest

WORK SET #2
DB Floor Press: 4x12, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #3
Cable Single Arm Lat Pull Down: 3x10 each arm
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #4
Cable Single Arm Row: 3x12 each arm
Banded Y Press: 3x5, 60-90sec Rest

8-WEEK POWER PROGRAM 161

 WORK SET #5
DB ISO-Dynamic Lateral Raise: 3x8each arm
Plate Forward Raise: 3x12
Prone Dead-stop Reverse Fly: 3x10, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 162

WEEK 5

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 163

 WORK SET #1
Double Kettlebell Bench Press (banded): 3x3 @ 60-70+% bar
weight (or add a band for more resistance) , RPE should be about
8-9, 2min Rest

WORK SET #2
Double Kettlebell Floor Press (banded): 4x8-12, heavy (or
add a band for more resistance) , but leave 1-2 reps in the tank,
90sec rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x10each arm
Double Banded Band Pull Apart: 3x8, 60-90sec rest

WORK SET #4
Band Single Arm Row: 3x12 each arm
Banded Y Press: 3x5, 60-90sec Rest

8-WEEK POWER PROGRAM 164

 WORK SET #5
Band ISO-Dynamic Lateral Raise: 3x8each arm
Kettlebell Forward Raise 3x12
Banded Bent Over Reverse Fly: 3x10, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 165

WEEK6

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 166

 WORK SET #1
Banded Barbell Squats: 12x2, 60% + Bands, 45sec rest

WORK SET #2
Banded Barbell Deadlift: 8x1, 60% + Bands, 45sec rest

WORK SET #3
Side-lying Straight Leg Raise: 3x10each side
DB Bulgarian Split Squats (3/4 pump reps): 3x15 each

WORK SET #4
Feet Elevated Hip Thrusts: 3x10
Banded Deadbugs: 3x8each leg, no rest

8-WEEK POWER PROGRAM 167

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3 Sets of 2x10 each leg
Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 168

WEEK 6

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 169

 WORK SET #1
Double Kettlebell Front Squats (banded): 12x2, 60% +
Bands, 45sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift: 8x1, 60% + Bands,
45sec rest

WORK SET #3
Side-lying Straight Leg Raise: 3x10each side
KB Bulgarian Split Squats (3/4 pump reps): 3x15 each

WORK SET #4
Feet Elevated Hip Thrusts: 3x10
Banded Deadbugs: 3x8 each leg, no rest

8-WEEK POWER PROGRAM 170

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3 Sets of 2x10each leg
Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 171

WEEK 5

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds

Bicycles as Slow as Possible x 30 seconds

8-WEEK POWER PROGRAM 172

 FULL BODY DECOMPRESSION A
EXERCISE REPS

Double Kettlebell Push Up to Clean

Squat and Press
x 30 seconds

Alternating Front Kick Throughs x 30 seconds

Hanging Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Double Kettlebell Deadlift to One

Arm Snatch
x 30 seconds

Bodyweight Get Ups x 30 seconds

Kettlebell Atomic Crunch x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Loaded Beast to Single Clean

and Squat x 30 seconds

8-WEEK POWER PROGRAM 173

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 174

WEEK 6

DAY #4 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 175

 WORK SET #1
Banded Barbell Bench Press: 10x3, 50% + Bands, 45sec rest

WORK SET #2
DB Single Arm Incline Bench Press: 4x6 each arm, 90sec rest

WORK SET #3
Barbell Pendlay Row: 4x6, try to add more weight than last week

WORK SET #4
Chin Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 176

 WORK SET #5
Steel Mace 360: 3x8each side
DB Zottman Curl: 3x8
DB Supinated Grip Skull Crushers: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 177

WEEK 6

DAY #4 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 178

 WORK SET #1
Double Kettlebell Bench Press (banded): 10x3, 50% + Bands,
45sec rest

WORK SET #2
KB Single Arm Incline Bench Press: 4x6 each arm, 90sec rest

WORK SET #3
Double Kettlebell Dead Stop Row: 4x6, try to add more
weight than last week

WORK SET #4
Chin Ups: 4 Sets of 4-6 Reps

8-WEEK POWER PROGRAM 179

 WORK SET #5
Steel Mace 360: 3x8 each side
Band Zottman Curl: 3x8
Band Supinated Grip Skull Crushers: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 180

WEEK 6

DAY #5 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 181

 WORK SET #1
Box Jumps w/ DB’s: 5x3, use 25-30% of BW for total DB
weight, 60sec rest

WORK SET #2
Hex Bar Deadifts: 4x3, (use about 90-95% of straight bar deadlift
max), 2minute rest

WORK SET #3
DB Step Ups: 4x6 each leg, 60sec rest

WORK SET #4
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK POWER PROGRAM 182

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x15 seconds each side
Hanging Straight Leg Raise: 3x8, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 183

WEEK 6

DAY #5 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 184

 WORK SET #1
Explosive Kettlebell Deadlift: 5x3, use 25-30% of BW for
total DB weight, 60sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 4x3, (use about
90-95% of straight bar deadlift max), 2minute rest

WORK SET #3
KB Step Ups: 4x6 each leg, 60sec rest

WORK SET #4
Supermans: 3x8, 2sec Isometric
Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK POWER PROGRAM 185

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x15 seconds each side
Hanging Straight Leg Raise: 3x8, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 186

WEEK 6

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds

Halo to Squat x 30 seconds

8-WEEK POWER PROGRAM 187

 WORK SET #1
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds

Hangin Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Double Kettlebell - Clean, Clean to

Thruster and Push Press
x 30 seconds

Bodyweight Drop Lunges x 30 seconds

V Up to Bicycle x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

8-WEEK POWER PROGRAM 188

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 189

DAY 7
REST DAY
WEEK 7
8-WEEK POWER PROGRAM 191
WEEK 7

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 192

 WORK SET #1
Barbell Bench Press: 2x2 @ 90-95%, 2-3min rest

WORK SET #2
DB Seated Rotating Military Press: 4x12, 60-90sec rest

WORK SET #3
Cable Wide-Grip Lat Pull Down: 3x8
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Cable Wide-Grip Row: 4x8
Prone PVC Overhead Press: 4x6, 60-90sec rest

8-WEEK POWER PROGRAM 193

 WORK SET #5
DB Lateral Raise to Horizontal Flexion: 3x10
DB Shrugs: 3x8, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 194

WEEK 7

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 195

 WORK SET #1
Double Kettlebell Bench Press (banded): 2x2 @ 90-95%,
(or add a band for more resistance) 2-3min rest

WORK SET #2
KB Seated Rotating Military Press: 4x12, 60-90sec rest

WORK SET #3
Band Wide-Grip Lat Pull Down: 3x8
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Band Wide-Grip Row: 4x8
Prone PVC Overhead Press: 4x6, 60-90sec rest

8-WEEK POWER PROGRAM 196

 WORK SET #5
Band Lateral Raise to Horizontal Flexion: 3x10
KB Shrugs (banded): 3x8, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 197

WEEK 7

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 198

 WORK SET #1
Banded Barbell Squats: 12x2, 50% + Bands, 30sec rest

WORK SET #2
Banded Barbell Deadlif: 10x1, 50% + Bands, 30sec rest

WORK SET #3
Frog Hip Thrusts: 3x8
KB Front Racked Single Leg Squat to a Box: 3x6each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x6each
Scorpion Stretch (emphasize knee flexion: 3x2 each, no rest

8-WEEK POWER PROGRAM 199

 WORK SET #5
Banded Seated Leg Curls: 5x20
Banded Lateral Rotation (Staggered Stance) : 5x6 each side,
no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 200

WEEK 7

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 201

 WORK SET #1
Double Kettlebell Front Squats (banded): 12x2, 50% +
Bands, 30sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift: 10x1, 50% + Bands,
30sec rest

WORK SET #3
Frog Hip Thrusts: 3x8
KB Front Racked Single Leg Squat to a Box: 3x6each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x6each
Scorpion Stretch (emphasize knee flexion: 3x2 each, no rest

8-WEEK POWER PROGRAM 202

 WORK SET #5
Banded Seated Leg Curls: 5x20
Banded Lateral Rotation (Staggered Stance) : 5x6 each side,
no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 203

WEEK 7

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Shoulder Drop x 60 seconds

Crab to Table Top x 60 seconds

Scapula Pull Ups x 1 minute

8-WEEK POWER PROGRAM 204

 WORK SET #1
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

L-Sit to Table Top x 60 seconds

Beast Reach to Push Up x 60 seconds

Shinbox Switch to Twist x 60 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Kettlebell Swing x 30 seconds

Hanging Leg Raise Ups x 30 seconds

Beast Wave x 60 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Strikes x 30 seconds

Hip Halo to Reverse Lunge x 30 seconds

Alternating V Ups x 30 seconds

8-WEEK POWER PROGRAM 205

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 206

WEEK 7

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 207

 WORK SET #1
Banded Barbell Bench Press: 10x3, 40% + Bands, 30sec rest

WORK SET #2
DB Alternating Incline Bench Press: 4x6 each arm, 90sec rest

WORK SET #3
Barbell Snatch-Grip Bent Over Rows: 3x8, 60sec rest

WORK SET #4
Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

WORK SET #5
KB Halo: 3x6each side
DB Alternating Supinated-Grip Bicep Curls: 3x6 each

DB Roll Overs: 3x12, 45-60sec rest

8-WEEK POWER PROGRAM 208

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 209

WEEK 7

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 210

 WORK SET #1
Double Kettlebell Bench Press. (banded): 10x3, 40% +
Bands, 30sec rest

WORK SET #2
KB Alternating Incline Bench Press: 4x6 each arm, 90sec rest

WORK SET #3
Double Kettlebell Wide Row: 3x8, 60sec rest

WORK SET #4
Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

WORK SET #5
KB Halo: 3x6each side
Band Alternating Supinated-Grip Bicep Curls: 3x6 each

KB Roll Over: 3x12, 45-60sec rest

8-WEEK POWER PROGRAM 211

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 212

WEEK 7

DAY #5 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 213

 WORK SET #1
Hex Bar Deadifts: 8x1, (use about 90-95% of straight bar
deadlift max)

Box Jump: 8x1, 60sec rest

WORK SET #2
Broad Jump: 5x3 (make each rep it’s own indivual rep)

WORK SET #3
DB Explosive Step Ups: 4x6 each leg

Supine Toe Touch: 3x12, no rest

WORK SET #4
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
Banded Supine Knee Tucks: 3x12, no rest

8-WEEK POWER PROGRAM 214

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 215

WEEK 7

DAY #5 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 216

 WORK SET #1
Double Kettlebell Suitcase Deadifts (banded): 8x1, (use
about 90-95% of straight bar deadlift max)

Squat Hold Jump: 8x1, 60sec rest

WORK SET #2
Broad Jump: 5x3 (make each rep it’s own indivual rep)

WORK SET #3
KB Explosive Step Ups: 4x6 each leg

Supine Toe Touch: 3x12, no rest

WORK SET #4
DB or Yoga Block Hip Adduction Squeeze: 3x15seconds
Banded Supine Knee Tucks: 3x12, no rest

8-WEEK POWER PROGRAM 217

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 218

WEEK 7

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 1 minute in between sets
EXERCISE REPS

Crab Reach to Thoracic Bridge x 60 seconds

Ape Reaches x 60 seconds

Spine Roll x 60 seconds

8-WEEK POWER PROGRAM 219

 WORK SET #1
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Clean x 30 seconds

Alternating Beast to Crab

x 30 seconds
Underswitch Tap

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

Push Up on Kettlebells x 30 seconds

OH Reach to Chest Opener x 30 seconds

WORK SET #3
4 sets, rest 90 seconds in bnetween sets
EXERCISE REPS

Plank Burpee to Knee Strike x 30 seconds

Inverted Row Hold x 30 seconds

Beast Toe Touches x 30 seconds

8-WEEK POWER PROGRAM 220

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 221

DAY 7
REST DAY
WEEK 8
8-WEEK POWER PROGRAM 223
WEEK 8

DAY #1 (GYM)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 224

 WORK SET #1
Barbell Bench Press: Test 1RM, 2-3min rest

WORK SET #2
DB Seated Rotating Military Press: 4x15, 60-90sec rest

WORK SET #3
Cable Wide-Grip Lat Pull Down: 3x8, go up in weight from
last week
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Cable Wide-Grip Row: 4x12
Prone PVC Overhead Press: 4x6, 60-90sec rest

8-WEEK POWER PROGRAM 225

 WORK SET #5
DB Lateral Raise to Horizontal Flexion: 3x12
DB Shrugs: 3x10, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 226

WEEK 8

DAY #1 (HOME)
Max Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Knee Pull Plank Push Up x 5 to 10 reps

Alternating Crab Reach x 3 to 5 reps each side

Band Pull Apart x 10 to 20 reps

Band Face Pull x 10 to 20 reps

8-WEEK POWER PROGRAM 227

 WORK SET #1
Double Kettlebell Bench Press (banded): Test 1RM (or add a
band for more resistance), 2-3min rest

WORK SET #2
KB Seated Rotating Military Press: 4x15, 60-90sec rest

WORK SET #3
Band Wide-Grip Lat Pull Down: 3x8, go up in weight from
last week
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Band Wide-Grip Row: 4x12
Prone PVC Overhead Press: 4x6, 60-90sec rest

8-WEEK POWER PROGRAM 228

 WORK SET #5
Band Lateral Raise to Horizontal Flexion: 3x12
KB Shrugs (banded): 3x10, no rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 229

WEEK 8

DAY #2 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 230

 WORK SET #1
Banded Barbell Squats: 12x2, 55% + Bands, 30sec rest

WORK SET #2
Banded Barbell Deadlift: 10x1, 55% + Bands, 30sec rest

WORK SET #3
Frog Hip Thrusts: 3x12
KB Front Racked Single Leg Squat to a Box: 3x4each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x8 each
Scorpion Stretch (emphasize knee flexion: 3x2 each, no rest

8-WEEK POWER PROGRAM 231

 WORK SET #5
Banded Seated Leg Curls: 5x25
Banded Lateral Rotation (Staggered Stance) : 5x6 each side,
no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 232

WEEK 8

DAY #2 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Monster Walk x10 steps forward/backward

Hip Circle In and Outs x 10 to 20 reps each side

Bodyweight Squat x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

8-WEEK POWER PROGRAM 233

 WORK SET #1
Double Kettlebell Front Squats (banded): 12x2, 55% +
Bands, 30sec rest

WORK SET #2
Double Kettlebell Suitcase Deadlift (banded): 10x1, 55% +
Bands, 30sec rest

WORK SET #3
Frog Hip Thrusts: 3x12
KB Front Racked Single Leg Squat to a Box: 3x4each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x8 each
Scorpion Stretch (emphasize knee flexion: 3x2 each, no rest

8-WEEK POWER PROGRAM 234

 WORK SET #5
Banded Seated Leg Curls: 5x25
Banded Lateral Rotation (Staggered Stance) : 5x6 each side,
no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 235

WEEK 8

DAY #3 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x 10 each direction

Thoracic Rotations x 10 each direction

Lateral Reaches x 10 each direction

Overhead Arm Circles x 10 each direction

Global Neck Stretch x 10 each direction

Elbow Circles x 10 each direction

Wrist Circles x 10 each direction

Gunslingers x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Taic Chi Lunge Twist x 10 each direction

Warm Up Set
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Sit Throughs x 30 seconds

Alternating Swing x 30 seconds

Bicycles as Slow as Possible x 30 seconds

8-WEEK POWER PROGRAM 236

 WORK SET #1
3 Sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Push Up to Clean

Squat and Press x 30 seconds

Alternating Front Kick Throughs x 30 seconds

Hanging Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Double Kettlebell Deadlift to One

x 30 seconds
Arm Snatch

Bodyweight Get Ups x 30 seconds

Kettlebell Atomic Crunch x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Loaded Beast to Single Clean and

Squat
x 30 seconds

8-WEEK POWER PROGRAM 237

 Full Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Pigeon Hold x 60 seconds each side

8-WEEK POWER PROGRAM 238

WEEK 8

DAY #4 (GYM)
Dynamic Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 239

 WORK SET #1
Banded Barbell Bench Press: 10x3, 45% + Bands, 30sec rest

WORK SET #2
DB Alternating Incline Bench Press: 4x4 each arm, 90sec rest

WORK SET #3
Barbell Snatch-Grip Bent Over Rows: 3x12, 60sec rest

WORK SET #4
Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

WORK SET #5
KB Halo: 3x6each side
DB Alternating Supinated-Grip Bicep Curls: 3x6 each

DB Roll Overs: 3x12, 45-60sec rest

8-WEEK POWER PROGRAM 240

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 241

WEEK 8

DAY #4 (HOME)
Dynamic Effort Upperbody

Upper Body Joint Mobility B

EXERCISE REPS

Standing Arm Screws x10 each direction

Thoracic Rotations x10 each direction

Lateral Reaches x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Elbow Circles x10 each direction

Wrist Circles x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Dive Bomber Push Ups x 5 to 10 reps

Scapula Pull Ups x 10 to 20 reps

Band Front to Back Pull Over x 10 to 20 reps each direction

Band Pull Down x 10 to 20 reps

8-WEEK POWER PROGRAM 242

 WORK SET #1
Double Kettlebell Bench Press (banded): 10x3, 45% + Bands,
30sec rest

WORK SET #2
KB Alternating Incline Bench Press: 4x4 each arm, 90sec rest

WORK SET #3
Double Kettlebell Wide Row: 3x12, 60sec rest

WORK SET #4
Wide-Grip Pull Ups: 4 Sets of 4-6 Reps

WORK SET #5
KB Halo: 3x6each side
Band Alternating Supinated-Grip Bicep Curls: 3x6 each

KB Roll Overs: 3x12, 45-60sec rest

8-WEEK POWER PROGRAM 243

 Upper Body Decompression B
EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x 60 seconds

Kneeling Spine Wave x 60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK POWER PROGRAM 244

WEEK 8

DAY #5 (GYM)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 245

 WORK SET #1
Hex Bar Deadifts: 8x1, (use about 90-95% of straight bar
deadlift max)

Box Jump: 8x1, 60sec rest, try to get a higher box jump height

WORK SET #2
Broad Jump: 5x3 (make each rep it’s own indivual rep)

WORK SET #3
DB Explosive Step Ups: 4x4 each leg

Supine Toe Touch: 3x15, no rest

WORK SET #4
DB or Yoga Block Hip Adduction Squeeze: 3x20seconds
Banded Supine Knee Tucks: 3x15, no rest

8-WEEK POWER PROGRAM 246

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Alternating Floor Scorpion x 60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK POWER PROGRAM 247

WEEK 8

DAY #5 (HOME)
Dynamic Effort Lowerbody

Lower Body Joint Mobility B

EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

CNS Prep
Movement Prep Circuit: 3 sets, rest 30 seconds in between sets

EXERCISE REPS

Hip Circle Squats x 10 reps

Hip Circle Glute Bridge x 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Squat x 10 reps

8-WEEK POWER PROGRAM 248

 WORK SET #1
Double Kettlebell Suitcase Deadifts (banded): 8x1, (use
about 90-95% of straight bar deadlift max)

Squat Hold Jump: 8x1, 60sec rest

WORK SET #2
Broad Jump: 5x3 (make each rep it’s own indivual rep)

WORK SET #3
KB Explosive Step Ups: 4x4 each leg

Supine Toe Touch: 3x15, no rest

WORK SET #4
DB or Yoga Block Hip Adduction Squeeze: 3x20seconds
Banded Supine Knee Tucks: 3x15, no rest

8-WEEK POWER PROGRAM 249

 Lower Body Joint Mobility B
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Reaches x10 each direction

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

8-WEEK POWER PROGRAM 250

WEEK 8

DAY #6 (GYM & HOME)

Active Recovery/Kettlebell Cardio

Full Body Joint Mobility A

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Tea Cups x 10 each direction

Back Stroke and Front Stroke x 10 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Lateral Reaches x 10 each direction

Pelvic Hip Circles x 10 each direction

Knee Circles x 10 each direction

Ankle Rolls x 10 each direction

Warm Up Set:
3 sets, rest 1 minute in between sets

EXERCISE REPS

Alternating Front Steps x 30 seconds

Alternating Crab Reach x 30 seconds

Halo to Squat x 30 seconds

8-WEEK POWER PROGRAM 251

 WORK SET #1
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Ballistic Row x 30 seconds

Offset Alternating Push Ups x 30 seconds

Hangin Leg Raise x 30 seconds

WORK SET #2
4 sets, rest 90 seconds in between sets
EXERCISE REPS

Double Kettlebell - Clean, Clean to

Thruster and Push Press x 30 seconds

Bodyweight Drop Lunges x 30 seconds

V Up to Bicycle x 30 seconds

WORK SET #3
6 sets, rest 30 seconds in between sets
EXERCISE REPS

Side Kick Throughs x 30 seconds

8-WEEK POWER PROGRAM 252

 Full Body Decompression A
EXERCISE REPS

Twisting Angle Childs Pose x 60 seconds

Kneeling Spine Wave x 60 seconds

Alternating Pigeon x 60 seconds

Bretzel Hold x 60 seconds each side

8-WEEK POWER PROGRAM 253

DAY 7
REST DAY
WEEK 9 & 10
WEEK 9 & 10

DAY #1 (GYM & HOME)

De-load - Upper Body

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

CNS Prep Circuit:

2 sets, rest 30 seconds in between sets
EXERCISE REPS

Goblet Squat to Reverse

Lunge and Sumo x 3 to 5 reps each side

Halo to Single Arm Press x 3 to 5 reps each side

Squat Jump Hold x 5 to 10 rep

Jumping Jacks x 10 to 20 reps

8-WEEK POWER PROGRAM 256

 WORK SET #1
Single Kettlebell - Squat Saw- 4x10
Single Kettlebell - Pivot Half Halo Pullover- 4x3 each way
Single Kettlebell - L-Sit Toe Touches- 4x10, no rest

WORK SET #2
Crush Grip Row- 4x8
Single Kettlebell - Windmill to Rotational Press- 4x4 each side
Single Kettlebell - Kettlebell Russian Twist- 4x8 each side

Upper Body Decompression C

EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 30 seconds

Alternating Floor Scorpion x 30 seconds

Bretzel Hold x 30 seconds each direction

8-WEEK POWER PROGRAM 257

WEEK 9 & 10

DAY #2 (GYM & HOME)

De-load - Lower Body

Lower Body Joint Mobility C

EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Spine Glide x 10 each direction

Thoracic Glides x 30 seconds

Lateral Reaches x 30 seconds

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

CNS Prep Circuit:

2 sets, rest 30 seconds in between sets
EXERCISE REPS

Chest Loaded Hinge and Squat x 5 to 10 reps

Kettlebell Swing x 10 reps

Hinge Jump to Squat x 5 to 10 rep

Plyo Lunges x 5 to 10 reps each side

8-WEEK POWER PROGRAM 258

 WORK SET #1
Single Kettlebell - Horned Squat- 4x12
Single Kettlebell - Alternating Swing- 4x6 each side
Single Kettlebell - Leg Lifts Over Kettlebell- 4x8 each side

WORK SET #2
Crush Grip Row- Front Racked Reverse Lunge- 4x8 each side
Single Kettlebell - Loaded Beast Single Clean and Squat-4x6
Kettlebell Plank Taps

Lower Body Decompression C

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

8-WEEK POWER PROGRAM 259

 DAY 3
RECOVERY/MOBILITY
WEEK 9 & 10

DAY #4 (GYM & HOME)

De-load - Upper Body

Upper Body Joint Mobility C

EXERCISE REPS

Shoulder Rolls x 10 each direction

Standing Arm Screws x 10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x 10 each direction

Interlocked Wrist Circles x 10 each direction

Finger Fans x 10 each direction

CNS Prep Circuit:

2 sets, rest 30 seconds in between sets
EXERCISE REPS

Feet Elevated Push Up to

Pike Push Up x 3 to 5 reps

V Up to Bicycles x 10 to 20 reps

Pencil to Iso Sprinters Lunge x 5 to 10 reps each side

Halo to Push Press x 3 to 5 reps each side

8-WEEK POWER PROGRAM 261

 WORK SET #1
Single Kettlebell - Two Hand Row to Clean and Front
Press- 4x8
Single Kettlebell - Push Press- 4x6 each side
Single Kettlebell - Kettlebell Plank Row Isometric- 4x15
seconds each side

WORK SET #2
Single Kettlebell - Ballistic Row- 4x8 each arm
Single Kettlebell - Close Grip Push Ups- 4xMax Reps
Single Kettlebell - Russian Tap to Sit Up-4x8

Upper Body Decompression C

EXERCISE REPS

Child’s Pose Arm Rotations x 10 each direction

Twisting Angle Child’s Pose x 10 each direction

Alternating Arm Thread x 30 seconds

Alternating Floor Scorpion x 30 seconds

Bretzel Hold x 30 seconds each direction

8-WEEK POWER PROGRAM 262

WEEK 9 & 10

DAY #5 (GYM & HOME)

De-load - Lower Body

Lower Body Joint Mobility C

EXERCISE REPS

Pelvic Hip Circles x 10 each direction

Lateral Spine Glide x 10 each direction

Thoracic Glides x 30 seconds

Lateral Reaches x 30 seconds

Overhead Arm Circles x 30 seconds each direction

Global Neck Stretch x 30 seconds each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

CNS Prep Circuit:

2 sets, rest 30 seconds in between sets
EXERCISE REPS

Hollow Body Rock x 10 to 20 reps

Glute Bridge to Sit Up x 10 to 20 reps

Side Kick Throughs x 5 to 10 reps each side

Alternating Staggered Stance Swing x 5 to 10 reps each side

8-WEEK POWER PROGRAM 263

 WORK SET #1
Single Kettlebell - Hike Snatch- 4x8
Single Kettlebell - Front Racked Squat- 4x6 each side
Single Kettlebell - Plank Pull Throughs- 4x4each side

WORK SET #2
Crush Grip Row- Explosive Deadlift to Clean and Squat- 4x8
(4 cleans per arm)
Single Kettlebell - Suitcase Split Squat (Ipsilateral)- 4x8 each leg

Single Kettlebell - Arm Bar to 1/4 Get Up- 4x4 each side

Lower Body Decompression C

EXERCISE REPS

Kneeling Spine Wave x 60 seconds

Alternating Arm Thread x 60 seconds

Alternating Floor Scorpion x 60 seconds

Alternating Pigeon x 60 seconds

Pigeon Hold x 90 seconds each side

8-WEEK POWER PROGRAM 264