A1) Conditioning Pull Day
Notes: A1-A4, B1-B2. Focus on form and progress load slightly for weeks 1-2 and 3-4.
| Exercise | Video Link | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|
| A1: Rope or band pull through | YouTube | 4 x 10, 5 RPE | 4 x 10, 6 RPE | 4 x 12, 5 RPE | 4 x 12, 6 RPE |
| A2: KB Gorilla Row | YouTube | 4 x 10 each, 5 RPE | 4 x 10 each, 6 RPE | 4 x 12 each, 5 RPE | 4 x 12 each, 6 RPE |
| A3: Single Leg Glute Bridge | YouTube | 4 x 10 each, 5 RPE | 4 x 10 each, 6 RPE | 4 x 12 each, 5 RPE | 4 x 12 each, 6 RPE |
| A4: TRX Row | YouTube | 4 x 10, 5 RPE | 4 x 10, 6 RPE | 4 x 12, 5 RPE | 4 x 12, 6 RPE |
| B1: Tall Kneeling KB Horn Curl | YouTube | 3 x 10, 5 RPE | 3 x 10, 6 RPE | 3 x 10, 5 RPE | 3 x 10, 6 RPE |
| B2: Front Rack Kettlebell March | YouTube | 3 x 60 seconds, 5 RPE | 3 x 60 seconds, 6 RPE | 3 x 75 seconds, 5 RPE | 3 x 75 seconds, 6 RPE |
B1) Conditioning Day A2: Aerobic Mixed Modality
Notes: 28-40 minutes, mixed interventions. HR between 50-70% max. 6-8 RPE, breaks
| Exercise | Video Link | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|
| Treadmill Incline Walk | 7 minutes | 8 minutes | 9 minutes | 10 minutes | |
| Rower | 7 minutes | 8 minutes | 9 minutes | 10 minutes | |
| Elliptical | 7 minutes | 8 minutes | 9 minutes | 10 minutes | |
| Spin Bike | 7 minutes | 8 minutes | 9 minutes | 10 minutes |
A2) Conditioning Push Day
Notes: A1-A4, B1-B2. Focus on form and progress load slightly for weeks 1-2 and 3-4
| Exercise | Video Link | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|---|
| A1: Heels Elevated KB Goblet Squat | YouTube | 4 x 10, 6 RPE | 4 x 10, 6 RPE | 4 x 12, 5 RPE | 4 x 12, 6 RPE |
| A2: DB Push Press | YouTube | 4 x 10 each, 5 RPE | 4 x 10 each, 5 RPE | 4 x 12 each, 5 RPE | 4 x 12 each, 6 RPE |
| A3: B Stance Squat | YouTube | 4 x 10 each, 5 RPE | 4 x 10 each, 5 RPE | 4 x 12 each, 5 RPE | 4 x 12 each, 6 RPE |
| A4: Yoga Push Up | YouTube | 4 x 10, 5 RPE | 4 x 10, 5 RPE | 4 x 12, 5 RPE | 4 x 12, 6 RPE |
| B1: KB Halos | YouTube | 3 x 10, 5 RPE | 3 x 10, 5 RPE | 3 x 10, 6 RPE | 3 x 10, 6 RPE |
| B2: Bottoms Up KB Carries | YouTube | 3 x 150 ft, 5 RPE | 3 x 150 ft, 5 RPE | 3 x 200 ft, 5 RPE | 3 x 200 ft, 6 RPE |
B2) Conditioning Day A1: Aerobic
Notes: Week 1: 3 rounds, Week 2: 4 rounds, Week 3: 4 rounds, Week 4: 5 rounds