14 WEEK STRENGTH PROGRAMMING - WEEK 4 ISOMETRIC FOCUS LIFTS
WORKOUT 1
Workout 1 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/8/6/4 - Barbell Chest Press (4/3/2/1 ISO)
6 Pull Ups (4/3/2/1 ISO)
12 Incline Bar Reverse Grip Push Ups (ISO 4)
Series 2 - 4 Rounds
10 Incline DB Chest Flyes (ISO 4/3/2/1)
10 DB Reverse Flyes (ISO 4/3/2/1)
Series 3 - 4 Rounds
10/8/6/4 - 1 Arm DB Bent Over Rows/Side ((SO 4/3/2/1)
8 GHD Prone Extensions (1011 Tempo)
Series 4 - 3 Rounds
12/10/Fail - DB Cross Body Curls (1011 Tempo)
12/10/Fail - Resistance Band Bent Over Tricep Extensions (1011 Tempo)
12/10/Fail - Push Ups (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 2
Workout 2 - IsometricLower/Core Focus
Series 1 - 4 Rounds
8 Barbell Back Squats (4/3/2/1 ISO)
8 Weight Plate Pullovers (:03 ISO)
Series 2 - 4 Rounds
6 GHD Glute Ham Extension (1011 Tempo)
8/8 Med Ball Oblique Wall Slams (1011 Tempo)
Series 3 - 4 Rounds
6/6 DB Bulgarian Split Squats (4/3/2/1 ISO)
8 Glider Body Saws (:03 ISO)
Series 4 - 4 Rounds
15/15 Terminal Knee Extensions (1011 Tempo)
8 Weighted GHD Sit Ups (1011 Tempo)
Burnout - 400m Ski
Mobility - :90 @ Each
WORKOUT 3
Workout 3 - Isometric Upper Focus (Shoulders/Bis/Tris)
Series 1 - 4 Rounds
12/10/8/6 Landmine Viking Press (4/3/2/1 ISO)
10 DB Supinated Curls (1061 Tempo)
Series 2 - 3 Rounds
8/8 DB 1 Arm Military Shoulder Press (1011 Tempo)
10 Strap + Resistance Band Tricep Extension (ISO 4)
Series 3 - 4 Rounds
8/8 Seated DB Palms Up Forward Raises (1011 Tempo)
12 Weighted Tricep Box Dips (ISO 4)
Burnout - 50 Med Ball Butterfly Sit Ups (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 4
Workout 4 - Isometric Lower/Core Focus
Series 1 - 4 Rounds
8/8 KB Cossack Squats (:03 ISO)
6/6 PVC Pipe Dead Bugs (ISO 4/3/2/1)
Series 2 - 4 Rounds
8 KB Goblet Sumo Squat (:03 ISO)
8 Hanging Knee Raise to Pike (:02 ISO)
Series 3 - 4 Rounds
8/8 DB Box Step Ups (1011 Tempo)
6/6 Oblique Reverse Crunch (:03 ISO)
Series 4 - 4 Rounds
6 GHD Glute Ham Rises (:03 ISO)
8 Battle Rope Slams (1011 Tempo)
Mobility - :90 @ Each
WORKOUT 5
Workout 5 - Isometric Upper Focus (Chest/Back)
Series 1 - 4 Rounds
10/10 1 Arm DB Incline Chest Press (4/3/2/1 ISO)
8/8/6/4 Barbell Bent Over Row (:04 ISO)
Series 2 - 4 Rounds
12 Resistance Band Lat Pull Downs (1411 Tempo)
10 DB Chest Flyes (1311 Tempo)
Series 3 - 3 Rounds
10/10 Resistance Band Diagonal Row (1011 Temp)
10 Resistance Band Chest Flyes (1 - Hi to Low, 2 - Mid, 3 - Low to High, 1011 Tempo)
Series 4 - Burnout - Row
:20 Max Effort / :10 Rest
:40 Max Effort / :20 Rest
:60 Max Effort / :30 Rest
:90 Max Effort / Done
Mobility - 2 Rounds :30 @ Each Move