Day 1

SPEED SET 1

Rest 60 seconds between each set

4 Sets

EXERCISE 1 - Squat & Row

15 Reps

Rest 60 seconds
between each set

EXERCISE 2 - Side Lunge

15 Reps

Rest 60 seconds
between each set

SPEED SET 2

Rest 60 seconds between each set

4 Sets

EXERCISE 3 - Split Squat & Press

15 Reps

Rest 60 seconds
between each set

EXERCISE 4 - Bent Row

15 Reps

Rest 60 seconds
between each set

SPEED SET 3

Rest 60 seconds between each set

4 Sets

EXERCISE 5 - RDL & Upright Row

15 Reps

Rest 60 seconds
between each set

EXERCISE 6 - Push-Up

15 Reps

Rest 60 seconds
between each set

SPEED SET 4

Rest 60 seconds between each set

4 Sets

EXERCISE 7 - Reverse Crunch

15 Reps

Rest 60 seconds
between each set

EXERCISE 8 - Cross Crunch

15 Reps

Rest 60 seconds
between each set

EXERCISE 9 - Hip Thrust

15 Reps

Rest 60 seconds
between each set

Phase 2

Strength

WORKOUTS

SPEED SET 1

4 Sets

EXERCISE 1 - Squat & Row

15 Reps

TGRIP

ALTERNATIVE

EXERCISE 2 - Side Lunge

15 Reps

TGRIP

ALTERNATIVE

SPEED SET 2

4 Sets

EXERCISE 3 - Split Squat & Press

15 Reps

TGRIP

ALTERNATIVE

EXERCISE 4 - Bent Row

15 Reps

TGRIP

ALTERNATIVE

SPEED SET 3

4 Sets

EXERCISE 5 - RDL & Upright Row

15 Reps

TGRIP

ALTERNATIVE

EXERCISE 6 - Push-Up

15 Reps

TGRIP

ALTERNATIVE

SPEED SET 4

4 Sets

EXERCISE 7 - Reverse Crunch

15 Reps

EXERCISE 8 - Cross Crunch

15 Reps

EXERCISE 9 - Hip Thrust

15 Reps

TGRIP

ALTERNATIVE