Full Body Power / Functional Hypertrophy
Monday: Day One
A1: Deadball Slam: 3 sets 5 reps
A2: Rear Foot Elevated Split Squat Jumps: 3 sets- 6 reps each side
A3: Plyo Push Ups: 3 sets 3-5 reps
A4: Half Kneeling Banded Cross Body Chop: 3 sets 8 reps each side (reactive)
2 min rest between rounds
B1: Deadlift: 4 sets- 6 reps
B2: Chin Up or Underhand Pulldown: 4 sets- 6 reps 1 min rest between supersets
C1: Lateral Lunge: 4 sets – 6 reps each side
C2: 45 degree Incline Dumbbell Bench Press Neutral Grip: 4 sets – 6 reps
1 min rest between supersets
D1: Ab Wheel Rollout: 2 sets- 12-15 reps
D2: Back to Wall Handstand Hold or Pike Handstand Hold off Box: 2 sets max hold
D3: Banded Tear Apart: 2 sets 20-25 reps
1 min rest between rounds
Tuesday: Day Two
Do a MetCon or HIIT class or perform the following if unable to attend:
A1: SkillRun Sled Push: 10 sets 30 metres work, 60 secs rest. Recommendation is 30-40kgs for females, 40-50kg for males
B1: After completing the class or intervals do 30 mins of ROMWOD or yoga.
Wednesday: Day Three
A1: Deadball Lateral Slams: 3 sets 5 reps each side
A2: Bound Jumps: 3 sets- 3 reps
A3: Single Arm Dumbbell Hang Power Snatch: 3 sets 5 reps each side
A4: Standing Cable Cross Body Chop: 3 sets 8 reps each side
2 min rest between rounds
B1: Barbell Back Squat or Safety Bar Squat: 4 sets- 6 reps
B2: Single Arm Dumbbell Row: 4 sets- 6 reps
1 min rest between supersets
C1: Glute Ham Raise or Back Extensions: 4 sets – 6 reps (GHR) or 10-12 reps (Back Extensions)
C2: Barbell Overhead Press or Dumbbell Overhead Press: 4 sets – 6 reps
1 min rest between supersets
D1: Hanging Leg Raise: 2 sets- 12-15 reps
D2: Overhand Grip Bar Hang: 2 sets max hold
D3: Dumbbell YTWLs: 2 sets 6 reps each movement
1 min rest between rounds
Thursday: Day Four
Perform 60 minutes of trigger pointing with ROMWOD mobility or yoga
Friday: Day Five
A1: Medball Single Arm Chest Throws: 3 sets 5 reps each side
A2: Lateral Ski Jumps: 3 sets- 6 reps each side
A3: Banded Push Up 3 sets 5 reps
A4: Single Arm Kettlebell Swings: 3 sets 10 reps each side
2 min rest between rounds
B1: Barbell Front Squat or Double Racked Kettlebell Front Squat: 4 sets- 6 reps
B2: Pull Up or Overhand Pulldown: 4 sets- 6 reps
1 min rest between supersets
C1: Barbell or Machine Hip Thrust: 4 sets – 6 reps
C2: Flat Barbell Bench Press or Flat Dumbbell Bench Press: 4 sets – 6 reps
1 min rest between supersets
D1: Single Leg Machine Hamstring Curl or Single Leg Fitball Hamstring Curl: 2 sets 15 reps each side
D2: Side Plank: 2 sets- 30-60 sec hold each side
D3: Dumbbell Zottman Curl: 2 sets- 12-15 reps
1 min rest between rounds
Saturday: Day Six
60 mins of trigger pointing with ROMWOD mobility or yoga
Sunday: Day Seven
A1: 40 min Restoration Zone: Steam/Sauna/Ice Bath
B1: 20 min Brain Tap/ Meditation
THIS PROGRAM HAS BEEN CREATED BY
Performance coach Nathan Barrett