CONTROL
Day 1
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Legs / Core & Balance
Download PDFDynamic Warm Up
Sets: 2
= Super Set
Walkouts
10
Reps
Squat + Calf Raise
10
Reps
Leg Swings
10
Reps
Phase 2:
Sets: 3
Single Leg Hip Thrust
x30
Reps
Phase 3:
Sets: 4
Squats (Barbell or Goblet-double reps)
x12
Reps
Dead Hang
x12
Reps
Phase 4:
Sets: 2
Pause Squats (Barbell or Goblet)
10
Reps
Phase 5:
Sets: 3
Chest Supported Row (DB or Machine)
12
Reps
DB RDL
12
Reps
Phase 6:
Sets: 3
Straight Leg Oblique Crunch (feet elevated)
10
Reps
Bicep Hammer Curls
12
Reps
Phase 7:
Sets: 3
Lat Pull Over
15
Reps
Lunges
15
Reps
Phase 8:
Sets: 2
Chin Ups -or- Inverted Row
X
Reps