14 WEEK STRENGTH PROGRAMMING - WEEK 7 DELOAD WORKOUTS
WORKOUT 1
Workout 1 - Upper Focus (Chest / Back)
Pairing 1 - 3 Rounds
10 Incline DB Chest Press (50% 1 RM, 1011 Tempo)
6 Pull Ups (1011 Tempo)
Pairing 2 - 3 Rounds
10 Low to High Resistance Band Chest Flyes (1011 Tempo)
10/10 1 Arm DB Bent Over Row (Light weight, 1011 Tempo)
Pairing 3 - 3 Rounds
8 Chest Dips (1011 Tempo, Banded if needed)
12 Superman Pulses (1011 Tempo)
Mobility - Low Back Mobility Work
GHD Decompression Stretch
Child's Pose w/ Oblique Rotations
Knee to Chest Stretch
Dip Bar Counter Top Swings
PVC Bent Over Rotations
Mobility Work - Back
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
WORKOUT 2
Workout 2 - Lower / Core Focus
Set 1 - 3 Rounds
8/8 KB Cossack Squats @ 50% 1 RM (1011 Tempo)
10/10 Mini Band Hydrant Extensions (1011 Tempo)
10 GHD Sit Ups
Set 2 - 3 Rounds
8/8 Landmine Leaning Split Lunges (Light weight, 1011 Tempo)
10 Bench Bodyweight Hip Thrusts (1011 Tempo)
10 Weight Plate Pullovers (Lightweight, 1011 Tempo)
Set 3 - 3 Rounds
8/8 DB Reverse Lunges (Light weight, 1011 Tempo)
10 Mini Band Donkey Kicks (1011 Tempo)
8/8 GHD Iron Cross (1011 Tempo)
Mobility Work - Hips
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris)
Set 1 - 3 Rounds
12 DB Military Shoulder Presses (50% 1 RM, 1011 Tempo)
10/10 DB Preacher Curls (1061 Tempo)
:20 Handstand Hold
Set 2 - 3 Rounds
8 EZ Bar Bicep Curls (1041 Tempo)
10 Wall ISO Forward Shoulder Raises (1011 Tempo)
10 DB Tricep Skull Crushers (1011 Tempo)
Set 3 - 3 Rounds
10 Resistance Band Rear Delt Flyes (1011 Tempo)
8 Resistance Band + Strap Tricep Pull Downs (1041 Tempo)
10 Weight Plate Overhead Sit Ups (Light, 1011 Tempo)
Mobility Work - Shoulders
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
WORKOUT 4
Workout 4 - Lower / Core Focus
Set 1 - 3 Rounds
10 Barbell Back Squats (50% of 1RM, 1011 Tempo)
8 Hanging Knee Tuck Ins (1011 Tempo)
Set 2 - 3 Rounds
6-8 GHD Glute Hamstring Extensions (1011 Tempo)
8 Glider Body Saws (1011 Tempo)
Set 3 - 3 Rounds
8 GHD Prone Extensions (50% of 1RM, 1011 Tempo)
8/8 GHD Iron Cross (Weighted, 1011 Tempo)
Set 4 - 3 Rounds
6/6 Barbell Landmine Bus Drivers (1011 Tempo)
10 Calorie Assault Bike
Finisher - 1 Round
8min Moderate Pace Row
Mobility Work - Hamstrings
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back)
Set 1 - 3 Rounds
10 Barbell Chest Press + Pulse (50% of 1RM, 1011 Tempo)
10 Standing Cable/Resistance Band Rows (1011 Tempo)
10 Kneeling TRX Core Extensions (1011 Tempo)
Set 2 - 3 Rounds
10 Incline DB Chest Flyes (1011 Tempo)
10 1/2 Kneeling Band Lat Rows (1011 Tempo)
20 Yard Trap Bar Farmer Carry (1011 Tempo)
Set 3 - 3 Rounds
8 Barbell Good Mornings (1011 Tempo)
8/8 DB 1 Arm Reverse Flyes (Knee & hand on bench, 1011 Temp)
8 Pike Pull In (1011 Tempo)
Mobility Work - Total Body
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.