14 WEEK STRENGTH PROGRAMMING - WEEK 3 ISOMETRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
8/8/6/6 Barbell Chest Press (1311 Tempo)
8 Pull Ups (1311 Tempo)
8 Glider Body Saws (1311 Tempo)
Series 2 - 4 Rounds
12/10/8/6 Barbell Bent Over Row (1311 Tempo)
12 Hi-Low Band Chest Flyes (1011)
Series 3 - 3 Rounds
8 Incline DB Chest Flyes (1311 Tempo)
8 GHD Prone Extension (1311 Tempo)
Series 4 - 3 Round Finisher
12 Resistance Band Rear Delt Pull Aparts (1011 Tempo)
:45 Mini Band High Knees
Mobility - :90 @ Each
WORKOUT 2
Workout 2 - Isometric Lower/Core Focus
Series 1 - 4 Rounds
8 KB Goblet Deficit Squats (off Square Blocks, 1411 Tempo)
4 GHD Glute Ham Rises (1411 Tempo)
Series 2 - 4 Rounds
16/6 KB Cossack Squats off Incline Block (1411 Tempo)
8/8 Resistance Band Anti Rotation Press (1311 Tempo)
Series 3 - 4 Rounds
8 Hanging Knee to Pikes (1411 Tempo)
6/6 Med Ball Oblique Wall Slams (1011 Tempo)
Series 4 - 3 Rounds
:30 Mini Band Skater Jumps (1011 Tempo)
6/6 Weighted 1 Leg Hip Thrusts off Bench (1411 Tempo)
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 3
Workout 3 - Isometric Upper Focus (Shoulders/Bis/Tris)
Series 1 - 4 Rounds
10/8/6/4 DB Military Shoulder Press (1411 Tempo)
6 Chest Dips off Dip Bar (1311 Tempo)
:10 Handstand Hold
Series 2 - 4 Rounds
10 Wall ISO Forward Shoulder Raises (1011 Tempo)
10 Incline Bench Supinated DB Curls (1411 Tempo)
8 Reverse Crunches + Static Leg Raise (1311 Tempo)
Series 3 - 4 Rounds
8 GHD Weighted Sit Ups (1411 Tempo)
12 Strap + Resistance Band Tricep Extensions (1411 Tempo)
10 DB Hammer Curls (1411 Tempo)
Mobility - 2 Sets of 10 Reps Each Side
WORKOUT 4
Workout 4 - Isometric Lower/Core Focus
Series 1 - 4 Rounds
8/8 Barbell Romanian Deadlifts (1311 Tempo)
10 Kneeling TRX Core Extensions (ISO 4/3/2/1)
Series 2 - 4 Rounds
6/6 DB Bulgarian Split Squats (1311 Tempo)
8/8 Barbell Landmine Bus Drivers (1011 Tempo)
Series 3 - 4 Rounds
12/10/8/6 KB Goblet Cyclist Squats (3111 Tempo)
15 Med Ball Butterfly Sit Ups (1011 Tempo)
Series 4 - 3 Round Finisher
8/8 Mini Bank Hydrant Extensions (1311 Tempo)
8/8 Mini Band Dead Bugs (1311 Tempo)
8/8 Mini Band Donkey Kicks (1311 Tempo)
WORKOUT 5
Workout 5 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
8/8 Incline 1 Arm DB Chest Press + Static Hold on Opposite (1411 Tempo)
10 Belt Squat Bent Over Rows (1411 Tempo)
Series 2
8 Landmine Viking Press (1311 Tempo)
10 Incline Bench Reverse Flyes (1311 Tempo)
Series 3 - 4 Rounds
6 1/2 Kneeling Band Lat Rows (1411 Tempo)
12 Incline Bar Push Ups (1411 Tempo)
Series 4 - 3 Rounds
:45 Max Effort Ski
:15 High Plank Hold