phase 5

NUTRITION
Full Body: 3,000 cals Mon/Thur
HIIT: 2,515 cals Tue/Sat
Cardio/Core/AR: 2,200 cals Wed/Fri/Sun
(35p/35f/30c)


Foam roll, 5 mins
Calves, hams,quads,TFL, glutes, lats, pecs, t-spine

Pre stretch (*deep breathing), 5 mins
*inhale through nose 3-5 secs, hold for same amount of time, exhale out of your mouth 3-5 secs
*use to ease tension, enhance focus, and get “in the zone” to increase performance

TRX pec stretch x2 mins
Rear foot elevated hip flexor stretch x2 mins

Warmup
Side lying windmill (roller in between legs) x5e
The bear x30s
Spiderman hip lift + reach
Sumo squat ham stretch
Single leg band pull aparts x5e (overhand/underhand/diagonal)
Wall marches x5 (3 sec hold)
Walking lunge + rotation x5e
Seal jacks x25


FBUB Day 1(Monday)

A1) Close grip bench
A2) SA landmine floor press on BOSU
A3) Plyometric push up


Perform A1-A3 in order, resting 30 secs or less between exercises. This is one set. Rest 60 secs or less after each set and repeat. Start light and work your way up *pushup from your knees if you can’t get off the floor
                          Set 1                         Set 2                         Set 3                         Set 4

Lbs
Reps
Lbs
Reps
Lbs
Reps
Lbs
Reps
A1)
155
8

8

8

8
A2)
80
8e

8e

8e

8e
A3)
BW
8
BW
8
BW
8
BW
8


B1) ½ kneel SA landmine press
B2) Chin up
B3) Gorilla row


Perform B1-B3 in order, resting 30 secs or less between exercises. This is one set. Rest 60 secs or less after each set and repeat. Start light and work your way up.
                          Set 1                         Set 2                         Set 3                         Set 4

Lbs
Reps
Lbs
Reps
Lbs
Reps
Lbs
Reps
B1)

8e

8e

8e

8e
B2)
BW
8
BW
8
BW
8
BW
8
B3)

8e

8e

8e

8e


C1) Farmer Carry


Complete 8 sets of 30/15 intervals. Grab a heavy pair of DB’s or KB’s and walk with perfect form (no sway in hips, neutral hips/shoulders, ribcage down).*do your best to not drop the weights

Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
Set 7
Set 8
C1)
30/15
30/15
30/15
30/15
30/15
30/15
30/15
30/15


D1) Squat + row
D2) Cable fly

I
Complete 88 reps of each exercise. You can choose to complete the reps any way you’d like *choose a resistance you can complete no more than 20 reps with
D1)

D2


HIIT Day 2(Tuesday)
(barefoot or socks)

A1) DBL racked KB squat
A2) Quadruped pike pushup
A3) Lateral step up
A4) TRX 1 ft. elev row
A5) KB Suitcase DL
A6) Quadruped alt. shoulder touches


Perform A1-A6 for 40/20. This is one set. Rest 2 mins or less after each set and repeat three times.
                                     Set 1                                   Set 2                                    Set 3

Lbs
Reps
Lbs
Reps
Lbs
Reps
A1)


A2)
BW

BW

BW

A3)


A4)
BW

BW

BW

A5)


A6)
BW

BW

BW


B1) Lateral lunge + curl + press


Complete 6 sets of 30/30 intervals then 6 sets of 30/15 intervals. Grab a moderate pair of DB’s and perform each exercise in succession with perfect form (squeeze glutes, neutral hips/shoulders, ribcage down). Form and perfect reps over speed!

Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
B1)
30/30
30/30
30/30
30/30
30/30
30/30
B1)
30/15
30/15
30/15
30/15
30/15
30/15


C1) Goblet jacks
C2) Med ball slams


Complete 5 sets of 20/10 intervals. Grab a light/moderate KB for jacks and a 10lb med ball for slams and alternate between both exercises.

Set 1
Set 2
Set 3
Set 4
Set 5
Set 6
C1)
20/10
20/10
20/10
20/10
20/10
20/10
C2)
20/10
20/10
20/10
20/10
20/10
20/10


D1) Airdyne 1m AFAP
*Record your time and try to beat it each week

Cardio Day 3 (Wednesday)
Mobility warmup
Bike, Rower, Jacob’s Ladder, Stairs, Sprint
20/60 intervals x10


FBLB Day 4 (Thursday)

A1) Smith Machine Romanian Deadlift
A2) CL Racked Reverse lunge


Perform A1-A2 in order, resting 30 secs or less between exercises. This is one set. Rest 60 secs or less after each set and repeat. Start light and work your way up.
                          Set 1                         Set 2                         Set 3                         Set 4

Lbs
Reps
Lbs
Reps
Lbs
Reps
Lbs
Reps
A1)

10

10

10

10
A2)

10e

10e

10e

10e


B1) SA KB Thruster
B2) Split Squat row


Perform B1-B2 in order, resting 30 secs or less between exercises. This is one set. Rest 60 secs or less after each set and repeat. Start light and work your way up.
                                   Set 1                                   Set 2                                  Set 3

Lbs
Reps
Lbs
Reps
Lbs
Reps
B1)

6e

6e

6e
B2)

10e

10e

10e


C1) 1 point row
C2) SA KB deadbug
C3) Knee drive + frog jump (drive knee into elbow and hold 1 second)


Perform C1-C3 in order, resting 30 secs or less between exercises. This is one set. Rest 60 secs or less after each set and repeat. Start light and work your way up.
                                    Set 1                                   Set 2                                  Set 3

Lbs
Reps
Lbs
Reps
Lbs
Reps
C1)

12e

12e

12e
C2)

12e

12e

12
C3)
BW
12e
BW
12e
BW
12e


D1) Cable hip thrust x20
D2) Sled pull Y’s


Perform D1-D2 in order, resting 30 secs or less between exercises. This is one set. Minimal rest after each set and repeat. Use light-weight and be explosive on each movement
                                     Set 1                                    Set 2                                   Set 3

Lbs
Reps
Lbs
Reps
Lbs
Reps
D1)

20

20

20
D2)

4LAPS

4LAPS

4LAPS


Arms+Core Day 5 (Friday)
Mobility warmup
40/20, 30/15, 20/10
*perform each for intervals listed above
A1) Barbell Curl (wide grip)
A2) DB tricep extension
A3) Leg raises

B1) Cable curl (handles)
B2) Underhand grip cable pushdowns (handles)
B3) Expl cable rotations

C1) Cable concentration curl
C2) Cable kickback
C3) KB get up sit up

D1) Hammer curl*
D2) Seated dips*
*AMAP for one round burnout

HIIT Day 6 (Saturday)each week

30/15 intervals
1) KB clean, squat
2) Push up frog jump
3) Goblet split squat
4) Split stance row
5) Skaters
6) Inchworm
7) Lateral kb drag
8) Med ball slams
*Start with exercise 1 and add an exercise in the circuit after each round until you have
competed all 8 exercises. For example: 1, 1-2, 1-3, 1-4 etc.
20/10
3 rounds
B1) Squat thrusts w/med ball
B2) Plank battle rope slams (alt. arms after 10 hits)
B3) Slider runners


Active Rest Day 7 (Sunday)
*housework/yard work, walk, anything low intensity