14 WEEK STRENGTH PROGRAMMING - WEEK 1 ECCENTRIC FOCUS LIFTS

WORKOUT 1

WORKOUT 2

Workout 2 - Lower/Core Focus

Series 1 - 4 Rounds
8 Barbell Front Squat (8111 Tempo)
8 Weight Plate Pullovers (4111 Tempo)

Series 2 - 4 Rounds
6 GHD Glute Ham Rise (4111 Tempo)
8/8 Resistance Band or Cable Anti Rotation Press (1041 Tempo)

Series 3 - 4 Rounds
6/6 DB 1 Leg Box Step Ups (1041 Tempo)
6 Glider Body Saws (6111 Tempo)

Series 4 - 4 Rounds
6/6 Bulgarian Split Squats (4011 Tempo)
8 GHD Sit Ups (4111 Tempo)

Burnout - Rower Sprints
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done

Mobility Work - Hamstrings

WORKOUT 3

WORKOUT 4

WORKOUT 5

Workout 5 - Upper Focus (Chest/Back)

Series 1 - 4 Rounds
8/6/4/2 Barbell Chest Press (4111 Tempo)
6/6 1 Arm DB Bent Over Row (1161 Tempo)

Series 2 - 4 Rounds
15/12/10/8 DB Bent Over Reverse Flyes (1021 Tempo)
8 Decline Push Ups (4111 Tempo)

Series 3 - 3 Rounds
10 DB Incline Chest Flyes (5011 Tempo)
12/12 Resistance Band Diagonal Row (1411 Temp)

Series 4 - 4 Rounds
Boxing X Punches
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side
:20 Punches / :10 Rest Left Side
:20 Punches / :10 Rest Right Side

Mobility Work - Total Body