8-WEEK STRENGTH PROGRAM 1

8-WEEK
STRENGTH PROGRAM

TABLE OF CONTENTS

W E E K 1 .............................................................. 3

W E E K 2 .............................................................. 3 4

W E E K 3 .............................................................. 6 4

W E E K 4 .............................................................. 9 5

W E E K 5 .............................................................. 12 5

W E E K 6 .............................................................. 15 6

W E E K 7 .............................................................. 1 8 6

W E E K 8 .............................................................. 2 17

W E E K 9 & 10 .................................................... 2 4 7

8-WEEK STRENGTH PROGRAM 2

 8 WEEK
STRENGTH
PROGRAM

WEEK 1
8-WEEK STRENGTH PROGRAM 3
Week one
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 4

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Barbell Bench: 5x5 @ 80%, 120sec rest

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

WORK SET #3
Cable Close-Grip Lat Pull Down: 4x6
Band Pull Apart: 4x10, 60-90sec Rest

WORK SET #3
Cable Close-Grip Row: 4x6
Banded Straight Arm Pull Down: 4x10, 3sec Isometric,
60-90sec Rest

8-WEEK STRENGTH 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 6

Week one
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )

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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 7

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Double Kettlebell Bench (Heavy Banded): 5x5 @ 80% or use a
heavy resisatnce band, 120sec rest

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

WORK SET #3
Banded Narrow Lat Pull Down: 4x6
Band Pull Apart: 4x10, 60-90sec Rest

WORK SET #4
Banded Narrow Row: 4x6
Banded Straight Arm Pull Down: 4x10, 3sec Isometric,
60-90sec Rest

8-WEEK STRENGTH PROGRAM 8

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

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 9

Week one
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 10

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Barbell Deadlift: 5x5, 75%, 120sec rest

WORK SET #2
KB Single Arm Front Racked Squats: 4x6 each arm

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 STRENGTH PROGRAM 11

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

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 12

Week one
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 13

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deadlift (Heavy Banded): 5x5, 75%
(or use a heavy band), 120sec rest

WORK SET #2
KB Single Arm Front Racked Squats:4x6 each arm

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 STRENGTH PROGRAM 14

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

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 15

Week one
RECOVERY / MOBILITY

DAY 3
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
2 Sets, rest 30 seconds in between sets

Scorpion to Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Twisting Shoulder Bridge x 1 minute
Cossack Squat to Mountain Climber x 1 minute

8-WEEK STRENGTH PROGRAM 16

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

Half Get Up to Kneeling Windmill x 1 minute each side

Alternating Tripod Reach x 1 minute
Cuban Lifts x 1 minute

WORK SET #2
3 sets, rest 20 seconds in between sets and exercises

Pivot Halo x 40 seconds

Hands PLanted Side Kick Through x 40 seconds
Ape Reaches x 40 seconds

WORK SET #3
3 sets, rest 20 seconds in between sets

Lunge Clean (ipsilateral) to Inside Rotational Press x 40 seconds

Kettlebell Atomic Crunch x 40 seconds
Kettlebell Russian Tap to Sit Up x 40 seconds

Decompression
Perform 1 Set of Every Exercise Back to Back

Standing Spine Roll x 1 minute

Child’s Pose Arm Rotations x 1 minute
Kneeling Spine Wave x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 17

Week one
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 18

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
DB Incline Bench Press: 5x6, heavy, but leave 1-2 reps in the
tank, 90sec rest

WORK SET #2
Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
DB Chest Supported Row (ISO): 3x20sec
DB Chest Supported Row (Dynamic): 3x8

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

8-WEEK STRENGTH PROGRAM 19

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 20

Week one
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 21

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
Kettlebell Incline Bench Press (Heavy Banded): 5x6, heavy, but
leave 1-2 reps in the tank, 90sec rest

WORK SET #2
Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Double KB Chest Supported Row (ISO): 3x20sec
Double KB Chest Supported Row (Dynamic): 3x8

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

8-WEEK STRENGTH PROGRAM 22

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 23

Week one
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 24

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
Barbell Back Squats: 5x5 @ 75%, 2 min Rest

WORK SET #2
Barbell RDL: 4x6, 4sec eccentric, 90sec rest

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

WORK SET #4
Banded Goodmornings: 3x8

Hollow Holds: 3x20seconds, no rest

8-WEEK STRENGTH PROGRAM 25

 WORK SET #5
Banded Standing Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 26

Week one
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 27

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
KB Front Racked Squats (Banded): 5x5 @ 75%, 5x5 @ 75% (or
add a moderate band for added resistance), 2 min Rest

WORK SET #2
Double Kettlebell RDL (banded): 4x6 (heavy or add a heavy
band for extra resistance), 4sec eccentric, 90sec rest

WORK SET #3
KB Split Squats (banded): 4x6 each leg, (heavy or add a heavy
band for extra resistance) 90sec rest

WORK SET #4
Banded Goodmornings: 3x8

Hollow Holds: 3x20seconds, no rest

8-WEEK STRENGTH PROGRAM 28

 WORK SET #5
Banded Standing Adduction: 3x8 each leg
Hanging Knee Tuck Hold: 3x15sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 29

Week one
RECOVERY / MOBILITY

DAY 6
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
2 Sets, rest 30 seconds in between sets

Overhead Hinge and Squat x 10 reps

Knee Pull Plank To Push Up x 10 reps
Hinge Jump with Pause x 10 reps
Seal Jacks x 10 reps

8-WEEK STRENGTH PROGRAM 30

 WORK SET #1
2 sets, Rest 30 seconds in between sets

Kettlebell Swing x 10 reps (as fast and as hard as possible)

Childs Pose to Mountain Climber and Forward Reach x 5
reps each side
Ape Reaches x 5 reps

WORK SET #2
2 sets, Rest 30 seconds in between sets

Plyo Push Ups x 10 reps (as fast as possible)

Laying Black Burns x 10 reps
Alternating Chest Scorpion x 10 reps each direction

WORK SET #3
2 sets, Rest 30 seconds in between sets

Explosive Kettlebell Deadlift x 10 reps

Kneeling Spine Wave x 5 reps
Alternating Arm Thread x 10 reps each direction

WORK SET #4
2 sets, Rest 30 seconds in between sets

Kettlebell Hike Snatch x 5 each arm

Alternating Shoulder Drop x 5 each side
Standing Arm Screws x 10 each direction

8-WEEK STRENGTH PROGRAM 31

 Decompression
Perform 1 Set of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Floor Pigeon x 1 minute
Shinbox Switch with Twist x 1 minute

8-WEEK STRENGTH PROGRAM 32

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 33

8 WEEK
STRENGTH
PROGRAM

WEEK 2
8-WEEK STRENGTH PROGRAM 34
Week two
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 35

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Barbell Bench: 5x5 @ 80-85%, 2min Rest

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

WORK SET #3
Cable Close-Grip Lat Pull Down: 4x4
Band Pull Apart: 4x12, 60-90sec Rest

WORK SET #4
Cable Close-Grip Row: 4x8
Banded Straight Arm Pull Down: 4x12, 3sec Isometric,
60-90sec Rest

8-WEEK STRENGTH 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 37

Week two
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 38

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Double Kettlebell Bench (Heavy Banded): 5x5 @ 80-85% or use
a heavy resistance band, 2min Rest

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

WORK SET #3
Banded Narrow Lat Pull Down: 4x4
Band Pull Apart: 4x12, 60-90sec Rest

WORK SET #4
Banded Narrow Row: 4x8
Banded Straight Arm Pull Down: 4x12, 3sec Isometric,
60-90sec Rest

8-WEEK STRENGTH PROGRAM 39

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

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 40

Week Two
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 41

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Barbell Deadlift: 5x5, 75%, 120sec rest

WORK SET #2
KB Single Arm Front Racked Squats: 4x6 each arm

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 STRENGTH PROGRAM 42

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

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 43

Week Two
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 44

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deadlift (Heavy Banded): 5x5, 75%
(or use a heavy band), 120sec rest

WORK SET #2
KB Single Arm Front Racked Squats: 4x6 - Each Arm

WORK SET #3
Banded Lateral Steps: 3x10 yards d/b
Banded TKE’s: 3x8 - each leg, 60 sec rest

WORK SET #4
Glute Bridge: 3x20 sec hold
Deadbugs: 3x3 each, no rest

8-WEEK STRENGTH PROGRAM 45

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

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 46

Week Two
RECOVERY / MOBILITY

DAY 3
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

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

Alternating Floor Scorpion x 1 minute

Alternating Beast to Crab Underswitch Tap x 30 seconds
Quad Leg Extension (toes extended) x 1 minute

8-WEEK STRENGTH PROGRAM 47

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

Side Kick Through to Bear x 1 minute

Superman Pulses x 30 seconds
Ape Reaches x 1 minute

WORK SET #2
3 sets, rest 30 seconds in between sets

Shinbox Switch to Pigeon x 1 minute

Alternating Tripod Reach x 1 minute
Lateral Spine Roll x 1 minute

Decompression
Perform 1 Set of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Standing Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 48

Week two
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 49

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
DB Incline Bench Press: 5x4, heavy, but leave 1-2 reps in the
tank, 90sec rest

WORK SET #2
Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
DB Chest Supported Row (ISO): 3x20sec
DB Chest Supported Row (Dynamic): 3x12

WORK SET #4
45-Degree Pull Ups: 5 Sets of 4-6 Reps

8-WEEK STRENGTH PROGRAM 50

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 51

Week Two
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 52

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
Kettlebell Incline Bench Press (Heavy Banded): 5x4, heavy, but
leave 1-2 reps in the tank, 90sec rest

WORK SET #2
Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Double Kettlebell Chest Supported Row (ISO): 3x20sec
Double Kettlebell Chest Supported Row (Dynamic): 3x12

WORK SET #4
45-Degree Pull Ups: 5 Sets of 4-6 Reps

8-WEEK STRENGTH PROGRAM 53

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 54

Week Two
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 55

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
Barbell Back Squats: 5x5 @ 75-85%, 2-3 min Rest

WORK SET #2
Barbell RDL: 4x4, 4sec eccentric, 90sec 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 STRENGTH PROGRAM 56

 WORK SET #5
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x20sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 57

Week two
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 58

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
KB Front Racked Squats (banded): 5x5 @ 75-85% (or add a
heavy band or multiple bands for added resistance), 2-3 min Rest

WORK SET #2
Double Kettlebell RDL (banded): 4x4, 4sec eccentric, (heavy
or add a heavy band for extra resistance), 90sec rest

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

WORK SET #4
Banded Goodmornings: 3x12

Hollow Holds: 3x30seconds, no rest

8-WEEK STRENGTH PROGRAM 59

 WORK SET #5
Banded Standing Adduction: 3x10 each leg
Hanging Knee Tuck Hold: 3x20sec, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 60

Week two
KETTLEBELL POWER AND MOBILITY

DAY 6
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 10 reps (as hard as possible)

Alternating Front Step x 1 minute
Alternating Scorpion x 1 minute

8-WEEK STRENGTH PROGRAM 61

 WORK SET #2
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Laying Blackburns x 1 minute
Scorpion to Spine Wave x 1 minute

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

Alternating Hike Snatch x 5 each side

Halo to Lateral Lunge x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

Decompression
Perform 1 round of every exercise back to back

Kneeling Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Alternating Floor Pigeon x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 62

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 63

8 WEEK
STRENGTH
PROGRAM

WEEK 3
8-WEEK STRENGTH PROGRAM 64
Week Three
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 65

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Barbell Floor Press: 5x5 @ 75-80%, 2min Rest

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

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 4x10, 60-90sec Rest

WORK SET #4
Cable Supinated Grip Row: 4x8
Banded Face Pulls: 4x10, 60-90sec Rest

8-WEEK STRENGTH PROGRAM 66

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 67

Week Three
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 68

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Double Kettlebell Floor Press (Heavy Banded): 5x5 @ 75-80%
(or heavy banded), 2min Rest

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

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x8
Diagonal Band Pull Apart: 4x10, 60-90sec Rest

WORK SET #4
Band Supinated Grip Row: 4x8
Banded Face Pulls: 4x10, 60-90sec Rest

8-WEEK STRENGTH PROGRAM 69

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 70

Week Three
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 71

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Barbell Deficit (2-plates) Deadlift: 4x6, 45-55%, 2min rest

WORK SET #2
KB DBL Front Racked Squats: 4x8, 60-90sec rest

WORK SET #3
Banded Seated Abduction: 3x15
Banded Spanish Squats: 3x12, 60 sec rest

WORK SET #4
Hip Thrusts: 3x10 Hip Thrusts: 3x10
Banded Deadbug Hollow Hold: 3x20sec, no rest

8-WEEK STRENGTH PROGRAM 72

 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 x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 73

Week Three
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 74

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deficit Deadlift (light banded): 4x6,
45-55% (or add a light band), 2min rest

WORK SET #2
KB DBL Front Racked Squats: 4x8, 60-90sec rest

WORK SET #3
Banded Seated Abduction: 3x15
Banded Spanish Squats: 3x12, 60 sec rest

WORK SET #4
Hip Thrusts: 3x10
Banded Deadbug Hollow Hold: 3x20sec, no rest

8-WEEK STRENGTH PROGRAM 75

 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 x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 76

WeekThree
RECOVERY / MOBILITY

DAY 3
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
2 Sets, rest 30 seconds in between sets

Scorpion to Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Twisting Shoulder Bridge x 1 minute
Cossack Squat to Mountain Climber x 1 minute

8-WEEK STRENGTH PROGRAM 77

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

Half Get Up to Kneeling Windmill x 1 minute - each side

Alternating Tripod Reach x 1 minute
Cuban Lifts x 1 minute

WORK SET #2
3 sets, rest 20 seconds in between sets and exercises

Pivot Halo x 40 seconds

Hands PLanted Side Kick Through x 40 seconds
Ape Reaches x 40 seconds

WORK SET #3
3 sets, rest 20 seconds in between sets

Lunge Clean (ipsilateral) to Inside Rotational Press x 40 seconds

Kettlebell Atomic Crunch x 40 seconds
Kettlebell Russian Tap to Sit Up x 40 seconds

Decompression
Perform 1 Set of Every Exercise Back to Back

Standing Spine Roll x 1 minute

Child’s Pose Arm Rotations x 1 minute
Kneeling Spine Wave x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 78

WeekThree
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 79

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
DB Bench Press: 4x6, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #2
MB Push Ups: 3xMax Reps, 90-120sec 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 STRENGTH PROGRAM 80

 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 x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 81

WeekThree
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 82

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
Double Kettlebell Bench Press (heavy banded): 4x6, heavy, but
leave 1-2 reps in the tank, 90sec rest

WORK SET #2
Close Grip Kettlebell Push Ups: 3xMax Reps, 90-120sec 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 STRENGTH PROGRAM 83

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

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 84

Week Three
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 85

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
Barbell Front Squats: 5x3 @ 55-65% of Back Squat, 2-3min rest

WORK SET #2
Barbell RDL: 3x4, 2sec isometric, 90sec rest

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

WORK SET #4
Barbell Goodmornings: 3x8

Accordian Sit Ups: 3x10, no rest

8-WEEK STRENGTH PROGRAM 86

 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 x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 87

Week Three
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 88

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
KB Front Racked Squats (banded): 5x3 @ 55-65%, (or use a light
band for added resistance) 2-3min rest

WORK SET #2
Double KB RDL (banded): 3x4, 2sec isometric, 90sec rest

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

WORK SET #4
KB Goodmornings: 3x8

Accordian Sit Ups: 3x10, no rest

8-WEEK STRENGTH PROGRAM 89

 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 x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 90

Week three
KETTLEBELL POWER AND MOBILITY

DAY 6
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Warm Up Set
2 sets, rest 30 seconds in between sets

Overhead Hinge and Squat x 10 reps

Knee Pull Plank To Push Up x 10 reps
Hinge Jump with Pause x 10 reps
Seal Jacks x 10 reps

8-WEEK STRENGTH PROGRAM 91

 WORK SET #1
2 sets, Rest 30 seconds in between sets

Kettlebell Swing x 10 reps (as fast and as hard as possible)

Childs Pose to Mountain Climber and Forward Reach x 5
reps each side
Ape Reaches x 5 reps

WORK SET #2
2 Sets, Rest 30 seconds in between sets

Plyo Push Ups x 10 reps (as fast as possible)

Laying Black Burns x 10 reps
Alternating Chest Scorpion x 10 reps each direction

WORK SET #3
2 sets, Rest 30 seconds in between sets

Explosive Kettlebell Deadlift x 10 reps

Kneeling Spine Wave x 5 reps

Alternating Arm Thread x 10 reps each direction

WORK SET #4
2 sets, rest 30 seconds in bewteens sets

Kettlebell Hike Snatch x 5 each arm

Alternating Shoulder Drop x 5 each side
Standing Arm Screws x 10 each direction

8-WEEK STRENGTH PROGRAM 92

 Decompression
Perform 1 round of every exercise back to back

Child’s Pose Arm Rotations x 1 minute

Alternating Floor Pigeon x 1 minute
Shinbox Switch with Twist x 1 minute
Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 93

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 94

8 WEEK
STRENGTH
PROGRAM

WEEK 4
8-WEEK STRENGTH PROGRAM 95
Week four
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 96

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Barbell Floor Press: 5x5 @ 75-85%, 2min Rest

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

WORK SET #3
Cable Supinated Grip Lat Pull Down: 3x12
Diagonal Band Pull Apart: 4x12, 60-90sec Rest

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

8-WEEK STRENGTH PROGRAM 97

 WORK SET #5
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12
Banded Upright Reverse Fly: 3x12, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 98

Week four
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 99

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Knee Pull Plank Push Up x10 reps

Scapula Pull Ups x10 reps

Kettlebell Halo x 3 reps each side

WORK SET #1
Double Kettlebell Floor Press (Heavy Banded): 5x5 @ 75-85%
(or use a heavy band), 2min Rest

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

WORK SET #3
Band Supinated Grip Lat Pull Down: 3x12
Diagonal Band Pull Apart: 4x12, 60-90sec Rest

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

8-WEEK STRENGTH PROGRAM 100

 WORK SET #5
Banded Lateral Raise: 3x12
Banded Forward Raise: 3x12
Banded Upright Reverse Fly: 3x12, no rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 101

Week four
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 102

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Barbell Deficit (2-plates) Deadlift: 4x6, 50-60%, 2min rest

WORK SET #2
KB DBL Front Racked Squats: 4x6, 60-90sec rest

WORK SET #3
Banded Seated Abduction: 3x20
Banded Spanish Squats: 3x15, 60 sec rest

WORK SET #4
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x30sec, no rest

8-WEEK STRENGTH PROGRAM 103

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x10 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 104

Week four
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 105

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Kettlebell Goblet Squat to Lateral Lunge x 3 to 5 reps each side

Kettlebell Swing x 10 reps

Plyo Lunges x 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deficit Deadlift (Moderate Banded):
4x6, 50-60% (or use a moderate band), 2min rest

WORK SET #2
KB DBL Front Racked Squats: 4x6, 60-90sec rest

WORK SET #3
Banded Seated Abduction: 3x20
Banded Spanish Squats: 3x15, 60 sec rest

WORK SET #4
Hip Thrusts: 3x12
Banded Deadbug Hollow Hold: 3x30sec, no rest

8-WEEK STRENGTH PROGRAM 106

 WORK SET #5
Banded Seated Sinle Leg Leg Curls: 3x20each leg
Half-Kneeling Pallof Press: 3x10 each side, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 107

Week four
RECOVERY / MOBILITY

DAY 3
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

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

Alternating Floor Scorpion x 1 minute

Alternating Beast to Crab Underswitch Tap x 30 seconds
Quad Leg Extension (toes extended) x 1 minute

8-WEEK STRENGTH PROGRAM 108

 WORK SET #2
3 Sets, rest 30 seconds in between sets

Side Kick Through to Bear x 1 minute

Superman Pulses x 30 seconds
Ape Reaches x 1 minute

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

Shinbox Switch to Pigeon x 1 minute

Alternating Tripod Reach x 1 minute
Lateral Spine Roll x 1 minute

Decompression
Perform 1 Set of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Standing Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 109

Week four
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 110

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
DB Bench Press: 5x4, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #2
MB Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
DB Bent-Over Row, Hand & Knee Supported: 4x6 each

WORK SET #4
Neutral Grip Pull Ups: 5 Sets of 4-6 Reps

8-WEEK STRENGTH PROGRAM 111

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x25, 45-60sec rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 112

Week four
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A1 (Upper)

EXERCISE REPS

Band Dislocates x10 each direction

Band Pull Aparts x20 reps

Band Face Pull (Chest Level) x20 reps

Band Pull Down x20 reps

8-WEEK STRENGTH PROGRAM 113

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Ups on Kettlebells x 5 to 10 reps

Double Kettlebell Clean x 5 to 10 reps

Hanging Leg Raise x 5 to 10 reps

WORK SET #1
Double Kettlebell Bench Press (heavy banded): 5x4, heavy (or
use a heavy band), but leave 1-2 reps in the tank, 90sec rest

WORK SET #2
Close Grip Kettlebell Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
KB Bent-Over Row, Hand & Knee Supported: 4x6 each

WORK SET #4
Neutral Grip Pull Ups: 5 Sets of 4-6 Reps

8-WEEK STRENGTH PROGRAM 114

 WORK SET #5
Steel Club Single Arm Pull Over: 3x6 each arm
Banded Hammer Curl: 3x20
Banded Overhead Tricep Extensions: 3x25, 45-60sec rest

Upper Body Decompression A

EXERCISE REPS

Child’s Pose Arm Rotations x60 seconds

Alternating Arm Arm Thread x60 seconds

Alternating Floor Scorpion x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 115

Week four
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 116

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
Barbell Front Squats: 5x3 @ 60-70% of Back Squat, 2-3min rest

WORK SET #2
Barbell RDL: 4x4, 2sec isometric, 90sec rest

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

WORK SET #4
Barbell Goodmornings: 3x6

Accordian Sit Ups: 3x12, no rest

8-WEEK STRENGTH PROGRAM 117

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x10 each leg
Hanging Knee Tucks: 3x12, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 118

Week four
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up A

EXERCISE REPS

Hip Circle Wing (Right Side) x20 reps

Hip Circle Wing (Left Side) x20 reps

Monster Walk x10 steps forward

Monster Walk x10 steps backward

Lateral Steps Right Side x10 reps

Lateral Steps Left Side x10 reps

Hip Circle Squats x10 reps

Hip Circle Glute Bridge x10 reps

8-WEEK STRENGTH PROGRAM 119

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Squat to Plank Walk Out x 5 to 10 reps

Bodyweight Lunge Matrix x 3 to 5 reps each side

Bodyweight Hinge Jump x 5 to 10 reps

WORK SET #1
KB Front Racked Squats (banded): 5x3 @ 60-70% (or use a
moderate band for more resistance), 2-3min rest

WORK SET #2
Double KB RDL (banded): 4x4, 2sec isometric, 90sec rest

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

WORK SET #4
Kettlebell Goodmornings: 3x6

Accordian Sit Ups: 3x12, no rest

8-WEEK STRENGTH PROGRAM 120

 WORK SET #5
Banded Supine Bent-knee Adduction: 3x10 each leg
Hanging Knee Tucks: 3x12, no rest

Lower Body Decompression A

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x90 seconds each side

8-WEEK STRENGTH PROGRAM 121

Week four
KETTLEBELL POWER AND MOBILITY

DAY 6
Full 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

Lateral Reaches x10 each direction

Pelvic Hip Circles x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

WORK SET 1:
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 10 reps (as hard as possible)

Alternating Front Step x 1 minute
Alternating Scorpion x 1 minute

8-WEEK STRENGTH PROGRAM 122

 WORK SET 2:
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Laying Blackburns x 1 minute
Scorpion to Spine Wave x 1 minute

WORK SET 3:
3 sets, rest 30 seconds in between sets

Alternating Hike Snatch x 5 each side

Halo to Lateral Lunge x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

DECOMPRESSION:
Perform 1 round of every exercise back to back

Kneeling Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Alternating Floor Pigeon x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 123

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 124

8 WEEK
STRENGTH
PROGRAM

WEEK 5
Week fIVE
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK STRENGTH PROGRAM 126

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Med Ball Chest Pass to Ground x 10 to 15 reps

Ball Slams x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Barbell Bench Press From Pins: 5x3 @ 85-90%, 2min Rest

WORK SET #2
DB Bench Press: 4x12, 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 STRENGTH PROGRAM 127

 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 128

Week fIVE
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x 10 reps each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x 20 reps

8-WEEK STRENGTH PROGRAM 129

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Standing Chest Push x 10 to 15 reps

Explosive Band Row x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
1/2 KB Bench Press w/ 3sec isometric (Heavy Banded) : 5x3 @
85-90% (or use a heavy band), 2min Rest

WORK SET #2
KB Bench Press: 4x12, 90sec rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x8each 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 STRENGTH PROGRAM 130

 WORK SET #5
Band ISO-Dynamic Lateral Raise: 3x6each arm
Kettlebell 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 131

Week fIVE
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 132

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Barbell Deadlift from Pins: 4x6, 75-85%, 2min rest

WORK SET #2
KB Goblet Squat (Heels Elevated): 3x12, 60-90sec rest

WORK SET #3
Side-lying Straight Leg Raise: 3x8
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 STRENGTH PROGRAM 133

 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH PROGRAM 134

Week fIVE
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 135

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Elevated Double Kettlebell Suitcase Deadlift :4x6, 75-85%
(Heavy Banded), 2min rest

WORK SET #2
KB Goblet Squat (Heels Elevated): 3x12, 60-90sec 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 STRENGTH PROGRAM 136

 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x 90 seconds

Shinbox Switch with Twist x 60 seconds

8-WEEK STRENGTH PROGRAM 137

Week fIVE
RECOVERY / MOBILITY

DAY 3
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
2 Sets, rest 30 seconds in between sets

Scorpion to Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Twisting Shoulder Bridge x 1 minute
Cossack Squat to Mountain Climberx 1 minute

8-WEEK STRENGTH PROGRAM 138

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

Half Get Up to Kneeling Windmill x 1 minute each side

Alternating Tripod Reach x 1 minute
Cuban Lifts x 1 minute

WORK SET #2
3 sets, rest 20 seconds in between sets

Pivot Halo x 40 seconds

Hands Planted Side Kick Through x 40 seconds
Ape Reaches x 40 seconds

WORK SET #3
3 sets, rest 20 seconds in between sets

Lunge Clean (ipsilateral) to Inside Rotational Press x 40 seconds

Kettlebell Atomic Crunch x 40 seconds
Kettlebell Russian Tap to Sit Up x 40 seconds

Decompression
Perform 1 Set of Every Exercise Back to Back

Standing Spine Roll x 1 minute

Child’s Pose Arm Rotations x 1 minute
Kneeling Spine Wave x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 139

Week fIVE
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 140

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
DB Floor Press: 4x6, heavy, but leave 1-2 reps in the tank, 90sec rest

WORK SET #2
DB (supinated-grip) Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Barbell Pendlay Row: 4x6 each

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

8-WEEK STRENGTH PROGRAM 141

 WORK SET #5
Steel Mace 360: 3x8each side
DB Zottman Curl: 3x8
DB Supinated Grip Skull Crushers: 3x25, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 142

Week fIVE
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 143

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
Double Kettlebell Floor Press (heavy banded): 4x6, heavy, but
leave 1-2 reps in the tank, 90sec rest

WORK SET #2
KB (supinated-grip) Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Double Kettlebell Pendlay Row (heavy banded): 4x6 each

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

8-WEEK STRENGTH PROGRAM 144

 WORK SET #5
Steel Mace 360: 3x8each side
Band Zottman Curl: 3x8
KB Supinated Grip Skull Crushers: 3x25, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 145

Week fIVE
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 146

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
Barbell Back Squat From Pins: 4x3 @ 85-90% of Back Squat,
2-3min rest

WORK SET #2
Barbell RDL: 4x6, 90sec rest

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

WORK SET #4
Supermans: 3x8, 2sec Isometric

Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK STRENGTH PROGRAM 147

 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 148

Week fIVE
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 149

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
KB Front Racked 1/2 Squats: 3 sec isometric (banded) 4x3
@ 85-90% (or use a heavy band or multiple bands for added
resistance),2-3min rest

WORK SET #2
Double Kettlebell RDL (banded): 4x6, 90sec rest

WORK SET #3
KB FFE Split Squats (banded): 4x6 each leg, 90sec rest

WORK SET #4
Supermans: 3x8, 2sec Isometric

Contralateral Supine Toe Touch: 3x8each side, no rest

8-WEEK STRENGTH 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 151

Week fIVE
KETTLEBELL POWER AND MOBILITY

DAY 6
Full 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

Gunslingers x10 each direction

Ankle Circles x10 each direction

Knee Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
2 sets, rest 30 seconds in between sets

Overhead Hinge and Squat x 10 reps

Knee Pull Plank To Push Up x 10 reps
Hinge Jump with Pause x 10 reps
Seal Jacks x 10 reps

8-WEEK STRENGTH PROGRAM 152

 WORK SET #1
2 sets, Rest 30 seconds in between sets

Kettlebell Swing 10 reps (as fast and as hard as possible)

Childs Pose to Mountain Climber and Forward Reach
x 5 reps each side
Ape Reaches x 5 reps

WORK SET #2
2 Sets, Rest 30 seconds in between sets

Plyo Push Ups x 10 reps (as fast as possible)

Laying Black Burns x 10 reps
Alternating Chest Scorpion x 10 reps each direction

WORK SET #3
2 sets, Rest 30 seconds in between sets

Explosive Kettlebell Deadlift x 10 reps

Kneeling Spine Wave x 5 reps
Alternating Arm Thread x 10 reps each direction

8-WEEK STRENGTH PROGRAM 153

 WORK SET #4
2 sets, Rest 30 seconds in between sets

Kettlebell Hike Snatch x 5 each arm

Alternating Shoulder Drop x 5 each side
Standing Arm Screws x 10 each direction

Decompression
Perform 1 Set of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Floor Pigeon x 1 minute
Shinbox Switch with Twist x 1 minute
Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 154

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 155

8 WEEK
STRENGTH
PROGRAM

WEEK 6
Week SIx
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 157

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Med Ball Chest Pass to Ground x 10 to 15 reps

Ball Slams x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Barbell Bench Press From Pins: 5x3 @ 85-95%, 2min Rest

WORK SET #2
DB Bench Press: 5x8, 90sec rest

WORK SET #3
Cable Single Arm Lat Pull Down: 3x6each arm
Double Banded Band Pull Apart: 3x10, 60-90sec Rest

WORK SET #4
Cable Single Arm Row: 3x10 each arm
Banded Y Press: 3x5, 60-90sec rest

8-WEEK STRENGTH PROGRAM 158

 WORK SET #5
DB ISO-Dynamic Lateral Raise: 3x8 each 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 159

Week SIx
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 160

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Standing Chest Push x 10 to 15 reps

Explosive Band Row x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
1/2 KB Bench Press w/ 3sec isometric (Heavy Banded) : 5x3 @
85-90% (or use a heavy band), 2min Rest

WORK SET #2
KB Bench Press: 5x8, 90sec rest

WORK SET #3
Band Single Arm Lat Pull Down: 3x6each arm
Double Banded Band Pull Apart: 3x10, 60-90sec Rest

WORK SET #4
Band Single Arm Row: 3x10 each arm
Banded Y Press: 3x5, 60-90sec rest

8-WEEK STRENGTH PROGRAM 161

 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 162

Week SIx
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 163

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Barbell Deadlift from Pins: 5x4, 80-90%, 2min rest

WORK SET #2
KB Goblet Squat (Heels Elevated): 3x15, 60-90sec 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: 3x6each leg, no rest

8-WEEK STRENGTH PROGRAM 164

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3x15each leg
Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 165

Week SIx
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 166

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Elevated Double Kettlebell Suitcase Deadlift (Heavy Banded):
5x4, 80-90% (or use a heavy band or multiple bands for added
resistance), 2min rest

WORK SET #2
KB Goblet Squat (Heels Elevated): 3x15, 60-90sec 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: 3x6each leg, no rest

8-WEEK STRENGTH PROGRAM 167

 WORK SET #5
Banded ISO-Dynamic Seated Leg Curls: 3x15each leg
Staggered Stance Pallof Press: 3x10 each side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 168

Week SIx
RECOVERY / MOBILITY

DAY 3
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

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

Alternating Floor Scorpion x 1 minute

Alternating Beast to Crab Underswitch Tap x 30 seconds
Quad Leg Extension (toes extended) x 1 minute

8-WEEK STRENGTH PROGRAM 169

 WORK SET #2
3 Sets, rest 30 seconds in between sets

Side Kick Through to Bear x 1 minute

Superman Pulses x 30 seconds
Ape Reaches x 1 minute

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

Shinbox Switch to Pigeon x 1 minute

Alternating Tripod Reach x 1 minute
Lateral Spine Roll x 1 minute

Decompression
Perform 1 Set of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Standing Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 170

Week SIx
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 171

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
DB Floor Press: 5x4, heavy, but leave 1-2 reps in the tank,
90sec rest

WORK SET #2
DB (supinated-grip) Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Barbell Pendlay Row: 5x4, 60sec rest

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

8-WEEK STRENGTH PROGRAM 172

 WORK SET #5
Steel Mace 360: 3x10each side
DB Zottman Curl: 3x10
DB Supinated Grip Skull Crushers: 3x20, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 173

Week SIx
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 174

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
Double Kettlebell Floor Press (heavy banded): 5x4, heavy,
but leave 1-2 reps in the tank, 90sec rest

WORK SET #2
KB (supinated-grip) Push Ups: 3xMax Reps, 90-120sec rest

WORK SET #3
Double Kettlebell Pendlay Row (Heavy Banded): 5x4, 60sec rest

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

8-WEEK STRENGTH PROGRAM 175

 WORK SET #5
Steel Mace 360: 3x10each side
Band Zottman Curl: 3x10
KB Supinated Grip Skull Crushers: 3x20, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 176

Week SIx
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 177

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
Barbell Back Squat From Pins: 5x3 @ 90-95% of Back Squat,
2-3min rest

WORK SET #2
Barbell RDL: 5x4, 60-90sec rest

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

WORK SET #4
Supermans: 3x10, 2sec Isometric
Contralateral Supine Toe Touch: 3x10each side, no rest

8-WEEK STRENGTH PROGRAM 178

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x20 seconds each side
Hanging Straight Leg Raise: 3x10, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 179

Week SIx
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 180

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
KB Front Racked 1/2 Squats: 3 sec isometric (banded) 5x3 @
90-95% (or use a heavy band or multiple bands for added resistance),
2-3min rest

WORK SET #2
Double Kettlebell RDL (banded): 5x4, 60-90sec rest

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

WORK SET #4
Supermans: 3x10, 2sec Isometric
Contralateral Supine Toe Touch: 3x10each side, no rest

8-WEEK STRENGTH PROGRAM 181

 WORK SET #5
Side Plank w/ Top Leg Supported: 3x20 seconds each side
Hanging Straight Leg Raise: 3x10, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 182

Week SIx
ACTIVE RECOVERY / LIGHT CARDIO

DAY 6
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 10 reps (as hard as possible)

Alternating Front Step x 1 minute
Alternating Scorpion x 1 minute

8-WEEK STRENGTH PROGRAM 183

 WORK SET #2
3 Sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Laying Blackburns x 1 minute
Scorpion to Spine Wave x 1 minute

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

Alternating Hike Snatch x 5 each side

Halo to Lateral Lunge x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

Decompression
Perform 1 Set of Every Exercise Back to Back

Kneeling Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Alternating Floor Pigeon x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 184

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 185

8 WEEK
STRENGTH
PROGRAM

WEEK 7
Week sEvEn
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 187

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Med Ball Chest Pass to Ground x 10 to 15 reps

Ball Slams x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Barbell Bench Press: 5x2 @ 85-92.5%, 2-3min rest

WORK SET #2
DB Seated Military Press: 4x8, 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 STRENGTH PROGRAM 188

 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 189

Week sEvEn
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 190

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Standing Chest Push x 10 to 15 reps

Explosive Band Row x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Double Kettlebell Bench Press (Heavy Banded): 5x2 @ 85-92.5%
(or use a heavy band), 2-3min rest

WORK SET #2
Double Kettlebell Seated Military Press: 4x8, 60-90sec rest

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

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

8-WEEK STRENGTH PROGRAM 191

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

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 192

Week sEvEn
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 193

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Barbell Deadlift: 3x3, 80-90%, 2-3min rest

WORK SET #2
Barbell Front Squat: 3x10, 60-90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12
KB Front Racked Single Leg Squat to a Box: 3x6each leg,
60sec rest

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

8-WEEK STRENGTH PROGRAM 194

 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 195

Week sEvEn
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 196

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deadlift (Heavy Banded): 3x3,
80-90% (or use a heavy band or multiple bands for added resistance)
2-3min rest

WORK SET #2
Double Kettlebell Front Squat: 3x10, 60-90sec rest

WORK SET #3
Frog Hip Thrusts: 3x12
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 STRENGTH PROGRAM 197

 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 x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 198

Week sEvEn
RECOVERY / MOBILITY

DAY 3
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Rolls x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
2 Sets, rest 30 seconds in between sets

Scorpion to Spine Wavex 1 minute

Alternating Arm Thread x 1 minute
Twisting Shoulder Bridge x 1 minute
Cossack Squat to Mountain Climber x 1 minute

8-WEEK STRENGTH PROGRAM 199

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

Half Get Up to Kneeling Windmill x 1 minute each side

Alternating Tripod Reach x 1 minute
Cuban Lifts x 1 minute

WORK SET #2
3 sets, rest 20 seconds in between sets and exercises

Pivot Halo x 40 seconds

Hands PLanted Side Kick Through x 40 seconds
Ape Reaches x 40 seconds

WORK SET #3
3 sets, rest 20 seconds in between sets

Lunge Clean (ipsilateral) to Inside Rotational Press x 40 seconds

Kettlebell Atomic Crunch x 40 seconds
Kettlebell Russian Tap to Sit Up x 40 seconds

Decompression
Perform 1 Set of Every Exercise Back to Back

Standing Spine Roll x 1 minute

Child’s Pose Arm Rotations x 1 minute
Kneeling Spine Wave x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 200

Week sEvEn
REPETITIVE EFFORT UPPER BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 201

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
DB Bench Press: 4x8, Moderate, but leave 3-4 reps in the tank,
90sec rest

WORK SET #2
Banded Chaos Push Ups: 3xMax Reps, 90-120sec 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

8-WEEK STRENGTH PROGRAM 202

 WORK SET #5
KB Halo: 3x6each side
DB Alternating Supinated-Grip Bicep Curls: 3x6 each arm
DB Roll Overs: 3x12, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 203

Week sEvEn
REPETITIVE EFFORT UPPER BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 204

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
Double Kettlebell Bench Press (moderate banded): 4x8,
Moderate, but leave 3-4 reps in the tank, 90sec rest

WORK SET #2
Push Ups as Slow as Possible: 3xMax Reps, 90-120sec rest

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

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

8-WEEK STRENGTH PROGRAM 205

 WORK SET #5
KB Halo: 3x6each side
Band Alternating Supinated-Grip Bicep Curls: 3x6ea
KB Roll Overs: 3x12, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 206

Week sEvEn
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 207

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
Barbell Back Squat: 3x2 @ 85-92.5%, 2-3min rest

WORK SET #2
KB Swing: 4x6, 60sec rest

WORK SET #3
DB Stationary Reverse Lunge: 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 STRENGTH PROGRAM 208

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 209

Week sEvEn
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 210

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
KB Front Racked Squats (banded): 3x2 @ 85-92.5% (or add a
heavy band or multiple bands for added resistance), 2-3min rest

WORK SET #2
KB Swing: 4x6, 60sec rest

WORK SET #3
KB Stationary Reverse Lunge: 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 STRENGTH PROGRAM 211

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 212

Week SIx
ACTIVE RECOVERY / LIGHT CARDIO

DAY 6
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

Warm Up Set
2 sets, rest 30 seconds in between sets

Overhead Hinge and Squat x 10 reps

Knee Pull Plank To Push Up x 10 reps
Hinge Jump with Pause x 10 reps
Seal Jacks x 10 reps

8-WEEK STRENGTH PROGRAM 213

 WORK SET #1
2 sets, Rest 30 seconds in between sets

Kettlebell Swing x 10 reps (as fast and as hard as possible)

Childs Pose to Mountain Climber and Forward Reach x 5 reps
each side
Ape Reaches x 5 reps

WORK SET #2
2 Sets, Rest 30 seconds in between sets

Plyo Push Ups x 10 reps (as fast as possible)

Laying Black Burns x 10 reps
Alternating Chest Scorpion x 10 reps each direction

WORK SET #3
2 sets, Rest 30 seconds in between sets

Explosive Kettlebell Deadlift x 10 reps

Kneeling Spine Wave x 5 reps
Alternating Arm Thread x 10 reps each direction

WORK SET #4
2 sets, Rest 30 seconds in between sets

Kettlebell Hike Snatch x 5 each arm

Alternating Shoulder Drop x 5 each side
Standing Arm Screws x 10 each direction

8-WEEK STRENGTH PROGRAM 214

 Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Floor Pigeon x 1 minute
Shinbox Switch with Twist x 1 minute
Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 215

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 216

8 WEEK
STRENGTH
PROGRAM

WEEK 8
Week Eight
MAX EFFORT UPPER BODY

DAY 1 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 218

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Med Ball Chest Pass to Ground x 10 to 15 reps

Ball Slams x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Barbell Bench Press: Work up to a new 1RM, First attempt should be
5-10lbs over your previous max, 2-3min rest

WORK SET #2
DB Seated Military Press: 4x10, 60-90sec rest

WORK SET #3
Cable Wide-Grip Lat Pull Down: 3x12
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Cable Wide-Grip Row: 3x12
Prone PVC Overhead Press, 3x6, 60-90sec rest

8-WEEK STRENGTH PROGRAM 219

 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 x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 220

Week Eight
MAX EFFORT UPPER BODY

DAY 1 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 221

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Standing Chest Push x 10 to 15 reps

Explosive Band Row x 10 to 15 reps

Dive Bomber Push Ups x 5 reps

WORK SET #1
Double Kettlebell Bench Press (Heavy and Moderate Banded):
Work up to a new 1RM, First attempt should be 5-10lbs over your previous
max (if you dont have heavier weights then try using multiple
bands for added resistance) , 2-3min rest

WORK SET #2
Double Kettlebell Seated Military Press: 4x10, 60-90sec rest

WORK SET #3
Band Wide-Grip Lat Pull Down: 3x12
Banded Snow Angels: 3x6, 60-90sec rest

WORK SET #4
Band Wide-Grip Row: 3x12
Prone PVC Overhead Press, 3x6, 60-90sec rest

8-WEEK STRENGTH PROGRAM 222

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

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 223

Week Eight
REPETITIVE EFFORT LOWER BODY

DAY 2 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 224

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Barbell Deadlift: 3x2, 90-97.5%, 2-3min rest

WORK SET #2
Barbell Front Squat: 4x8, 60-90sec rest

WORK SET #3
Frog Hip Thrusts: 3x15
KB Front Racked Single Leg Squat to a Box: 3x6each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x8each
Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

8-WEEK STRENGTH PROGRAM 225

 WORK SET #5
Banded Seated Leg Curls: 4x25
Banded Lateral Rotation (Staggered Stance): 4x25 each
side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 226

Week Eight
REPETITIVE EFFORT LOWER BODY

DAY 2 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 227

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Front Step x 3 to 5 reps each side

Explosive Lateral Step Ups x 3 to 5 reps each side

Alternating Squat x 3 to 5 reps each side

WORK SET #1
Double Kettlebell Suitcase Deadlift (Heavy Banded): 3x2,
90-97.5% (or use a heavy band or multiple bands for added resistance),
2-3min rest

WORK SET #2
Double Kettlebell Front Squat: 4x8, 60-90sec rest

WORK SET #3
Frog Hip Thrusts: 3x15
KB Front Racked Single Leg Squat to a Box: 3x6each leg,
60sec rest

WORK SET #4
Yoga Block Ipsilateral Deadbug: 3x8each
Scorpion Stretch (emphaszie knee flexion): 3x2 each, no rest

8-WEEK STRENGTH PROGRAM 228

 WORK SET #5
Banded Seated Leg Curls: 4x25
Banded Lateral Rotation (Staggered Stance): 4x25 each
side, no rest

Lower Body Decompression B

EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 229

Week sEvEn
RECOVERY / MOBILITY

DAY 3
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

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

Alternating Floor Scorpion x 1 minute

Alternating Beast to Crab Underswitch Tap x 30 seconds
Quad Leg Extension (toes extended) x 1 minute

8-WEEK STRENGTH PROGRAM 230

 WORK SET #2
3 Sets, rest 30 seconds in between sets

Side Kick Through to Bear x 1 minute

Superman Pulses x 30 seconds
Ape Reaches x 1 minute

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

Shinbox Switch to Pigeon x 1 minute

Alternating Tripod Reach x 1 minute
Lateral Spine Roll x 1 minute

Decompression
Perform 1 Round of Every Exercise Back to Back

Hamstring Stretch To Mountain Climber With Reach x 1 minute

Kneeling Spine Wave x 1 minute
Alternating Arm Thread x 1 minute
Standing Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 231

Week Eight
REPETITIVE EFFORT BODY

DAY 4 ( GYM )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 232

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
DB Bench Press: 4x8, Moderate, but leave 3-4 reps in the tank, 90sec rest

WORK SET #2
Banded Chaos Push Ups: 3xMax Reps, 90-120sec 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

8-WEEK STRENGTH PROGRAM 233

 WORK SET #5
KB Halo: 3x6each side
DB Alternating Supinated-Grip Bicep Curls: 3x8ea
DB Roll Overs: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 234

Week Eight
REPETITIVE EFFORT BODY

DAY 4 ( H OM E )
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

Band Shoulder Warm Up A2 (Upper)

EXERCISE REPS

Twisting Band Dislocates x10 each direction

Sword Pulls x 10 reps each side

Band Face Pull (High Level)

Wide Pull Downs x20 reps

8-WEEK STRENGTH PROGRAM 235

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Plyo Push Ups x 5 to 10 reps

Kettlebell Hang Snatch x 3 to 6 reps each side

Jumping Jacks x 10 to 15 reps

WORK SET #1
Double Kettlebell Bench Press (moderate banded): 4x8, Moderate,
but leave 3-4 reps in the tank, 90sec rest

WORK SET #2
Push Ups (5 seconds down 5 seconds Up): 3xMax Reps, 90-
120sec rest

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

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

8-WEEK STRENGTH PROGRAM 236

 WORK SET #5
KB Halo: 3x6each side
Band Alternating Supinated-Grip Bicep Curls: 3x8ea
DB Roll Overs: 3x15, 45-60sec rest

Upper Body Decompression B

EXERCISE REPS

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Kneeling Spine Wave x60 seconds

Shinbox Switch with Twist x 60 seconds

Alternating Chest Scorpion x 60 seconds

8-WEEK STRENGTH PROGRAM 237

Week Eight
MAX EFFORT LOWER BODY

DAY 5 ( GYM )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 238

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
Barbell Back Squat: Work up to a new 1RM, First attempt should be
5-10lbs over your previous max, 2-3min rest

WORK SET #2
KB Swing: 4x8, 60sec rest

WORK SET #3
DB Stationary Reverse Lunge: 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 STRENGTH PROGRAM 239

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 240

Week Eight
MAX EFFORT LOWER BODY

DAY 5 ( H OM E )
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

Band Hip Warm Up B

EXERCISE REPS

Hip Circle In and Outs x 20 right side

Hip Circle In and Outs x 20 left side

Hip Circle Back and Forths x 20 right side

Hip Circle Back and Forths x 20 left side

Monster Walk x 10 steps forward

Monster Walk x 10 steps backward

Hip Circle Step Out Squat x 10 right side

Hip Circle Step Out Squat x 10 left side

8-WEEK STRENGTH PROGRAM 241

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Bodyweight Heel Elevated Squats x 5 to 10 reps

Bodyweight Cossack Squat x 3 to 5 reps each side

Alternating Mountain Climber x 3 to 5 reps each side

WORK SET #1
KB Front Racked Squats (banded): Work up to a new 1RM (or use a
heavy band or add multiple bands for more resistance), 2-3min rest

WORK SET #2
KB Swing: 4x8, 60sec rest

WORK SET #3
KB Stationary Reverse Lunge: 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 STRENGTH PROGRAM 242

 Lower Body Decompression B
EXERCISE REPS

Kneeling Spine Wave x60 seconds

Alternating Pigeon x60 seconds

Alternating Floor Scorpion x60 seconds

Frog Stretch x90 seconds

Shinbox Switch with Twist x60 seconds

8-WEEK STRENGTH PROGRAM 243

Week Eight
ACTIVE RECOVERY / LIGHT CARDIO

DAY 6
Full 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

Gunslingers x10 each direction

Knee Circles x10 each direction

Ankle Circles x10 each direction

Taic Chi Lunge Twist x10 each direction

WORK SET #1
5 sets, rest 30 seconds in between sets

Kettlebell Hike Swing x 10 reps (as hard as possible)

Alternating Front Step x 1 minute
Alternating Scorpion x 1 minute

8-WEEK STRENGTH PROGRAM 244

 WORK SET #2
3 sets, rest 30 seconds in between sets

Alternating Front Step Through x 30 seconds

Laying Blackburns x 1 minute
Scorpion to Spine Wave x 1 minute

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

Alternating Hike Snatch x 5 each side

Halo to Lateral Lunge x 1 minute
Knee Pull Plank to Upward Dog Press x 1 minute

Decompression
Perform 1 round of every exercise back to back

Kneeling Spine Wave x 1 minute

Alternating Arm Thread x 1 minute
Alternating Floor Pigeon x 1 minute
Standing Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 245

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 246

8 WEEK
STRENGTH
PROGRAM

DE-LOAD WEEK 9 & 10

De-load Week 9 & 10
UPPER BODY

DAY 1
Upper Body Joint Mobility C
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

8-WEEK STRENGTH PROGRAM 248

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Push Up to Twist and Reach x 3 to 5 reps each side

Alternating Thoracic Bridge x 3 to 5 reps each side

Bottoms Up Kettlebell Press x 3 to 5 reps each side

WORK SET #1
Single Kettlebell - Squat Saw- 4x10
Single Kettlebell - Pivot Half Halo Pullover- 4x3 each way
Single Kettlebell - L-Sit Toe Touches- 4x3 each way

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 60 seconds

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH PROGRAM 249

De-load Week 9 & 10
LOWER BODY

DAY 2
Lower Body Joint Mobility C
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 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

Band Hip Warm Up C

EXERCISE REPS

Hip Circle Wing (Right Side) x 20 reps

Hip Circle Wing (Left Side) x 20 reps

Hip Circle Knee (Right Side) x 20 reps

Hip Circle Knee (Left Side) x 20 reps

Lateral Steps (Right Side) x 10 reps

Lateral Steps (Left Side) x 10 reps

Hip Circle Squats x 10 reps

Hip Thrust with Band Hip Abduction x 10 reps

8-WEEK STRENGTH PROGRAM 250

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Alternating Mountain Climber x 3 to 5 reps each side

Explosive Kettlebell Deadlift x 5 to 10 reps

Low Skater Jumps x 3 to 5 reps each side

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
Single Kettlebell - 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

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH PROGRAM 251

De-load Week 9 & 10
RECOVERY / MOBILITY

DAY 3
Full Body Joint Mobility C
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Warm Up Set
2 Sets, rest 30 seconds in between sets

Swimmer to Scorpion x 1 minute

Child’s Pose to Extended Leg Stretch x 1 minute
Quadruped Thoracic Rotation x 1 minute
Plank to Bear x 1 minute

8-WEEK STRENGTH PROGRAM 252

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

Kettlebell Arm Bar to 1/4 Get Up x 1 minute each side

Side Kick Through to Bear x 1 minute
Horizontal Arm Circles x 1 minute (30 seconds each side)

WORK SET #2
3 sets, rest 20 seconds in between sets and exercises

Pivot Halo x 40 seconds

Ape to Side Kick Through x 40 seconds
Standing Spine Roll x 20 seconds

WORK SET #3
3 sets, rest 20 seconds in between sets and rounds
Clean to Lateral Lunge and Inside Rotational Press x 30 seconds
Kettlebell Leg Lifts x 40 seconds
Push Up to Kettlebell Tap x 40 seconds

Decompression
Perform 1 Round of Every Exercise Back to Back

Kneeling Spine Wave x 1 minute

Alternating Floor Pigeon x 1 minute
Alternating Floor Scorpion x 1 minute
Standing Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 253

De-load Week 9 & 10
UPPER BODY

DAY 4
Upper Body Joint Mobility C
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x10 each direction

Overhead Arm Circles x10 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Band Shoulder Warm Up A3 (Upper)

EXERCISE REPS

Band Dislocates with Wrap Around x 10 reps each direction

Band Star Pull Aparts x 20 reps

Band Face Pull (Eye Level) x 20 reps

Explosive Pull Down x 20 reps

8-WEEK STRENGTH PROGRAM 254

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Double Kettlebell Push Up to Row x 3 to 5 reps

Band Powerful Pull Down x 5 to 10 reps

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 60 seconds

Twisting Angle Child’s Pose x 60 seconds each side

Alternating Arm Thread x60 seconds

Alternating Floor Scorpion x 60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH PROGRAM 255

De-load Week 9 & 10
MAX EFFORT LOWER BODY

DAY 5
Lower Body Joint Mobility C
EXERCISE REPS

Pelvic Hip Circles x10 each direction

Lateral Spine Glide x10 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

Band Hip Warm Up C

EXERCISE REPS

Hip Circle Wing (Right Side) x 20 reps

Hip Circle Wing (Left Side) x 20 reps

Hip Circle Knee (Right Side) x 20 reps

Hip Circle Knee (Left Side) x 20 reps

Lateral Steps (Right Side) x 10 reps

Lateral Steps (Left Side) x 10 reps

Hip Circle Squats x 10 reps

Hip Thrust with Band Hip Abduction x 10 reps

8-WEEK STRENGTH PROGRAM 256

 Movement Prep Circuit
3 sets, rest 30 seconds in between sets
EXERCISE REPS

Lateral Traveling Ape x 3 to 5 reps each direction

Bodyweight Lunge Matrix x 3 to 5 reps each direction

Chest Loaded Hinge and Squat x 3 to 5 reps

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
Single Kettlebell - 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

Shinbox Switch with Twist x 60 seconds

Alternating Pigeon x60 seconds

Bretzel Hold x 90 seconds each side

8-WEEK STRENGTH PROGRAM 257

De-load Week 9 & 10
KETTLEBELL POWER AND MOBILITY

DAY 6
Full Body Joint Mobility C
EXERCISE REPS

Shoulder Rolls x10 each direction

Standing Arm Screws x10 each direction

Cuban Lifts x 10 reps

Overhead Arm Circles x 20 each direction

Global Neck Stretch x10 each direction

Interlocked Wrist Circles x10 each direction

Finger Fans x10 each direction

Knee Circles x 30 seconds each direction

Ankle Rolls x 30 seconds

Warm Up Set
2 Sets, rest 30 seconds in between sets

Bootstrapper Squat x 10 reps

Knee Pull Plank to Push Up x 10 reps
Hinge Jump to Squat x 10 reps
Jumping Jacks x 10 reps

8-WEEK STRENGTH PROGRAM 258

 WORK SET #1
2 sets, Rest 30 seconds in between sets

Kettlebell Alternating Swing x 5 reps each side

Child’s Pose to Extended Leg Stretch x 5 reps each side
Shinbox Switch to Twist x 5 reps each side

WORK SET #2
2 Sets, Rest 30 seconds in between sets

Plyo Push Ups x 10 reps (as fast as possible)

Alternating Floor Scorpion x 5 reps each side
Black Burns x 10 reps

WORK SET #3
2 sets, Rest 30 seconds in between sets
Kettlebell Hike Snatch x 5 each arm
Alternating Shoulder Drop x 5 each side
Lateral Reaches x 10 each side

WORK SET #4
2 sets, rest 30 seconds in bewteens sets

Burpee to Broad jump x 3 reps

Standing Arm Screws x 10 each direction
Kneeling Spine Wave x 5 reps

8-WEEK STRENGTH PROGRAM 259

 Decompression
Perform 1 Round of Every Exercise Back to Back

Child’s Pose Arm Rotations x 1 minute

Alternating Floor Pigeon x 1 minute
Childs Pose to Hip Flexor Stretch x 1 minute
Lateral Spine Roll x 1 minute

8-WEEK STRENGTH PROGRAM 260

 DAY 7
ACTIVE RECOVERY / LIGHT CARDIO

8-WEEK STRENGTH PROGRAM 261