Monday

LOWER BODY 1

Dense ROKP

5 minutes continuous without stopping.

Poliquin Step Up

10 x 10 per side in 20 minutes

Nordic And Reverse Nordic Superset

5 sets of: Nordic 3-5 reps, Reverse Nordic 10-20 reps L1, or 5-10 reps L2-3

Tuesday

UPPER BODY & MOBILITY SESSION 1

Slantboard Jefferson Curl

3 x 10

Piriformis Progression

3 x 60 seconds or 20 reps per side

Quadratus Lumborum

3 x 10 per side if using back extension, or 20 per side if using bench

Thoracic Superset

5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same)

Wednesday

LOWER BODY 2

Dense ROKP

5 minutes continuous without stopping.

Optional Ankle Extension

As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday

Ankle Flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

Knee flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

Hip Flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

ATG Split Squat Progression

10 x 5 per side in 20 minutes!

Thursday

UPPER BODY 2

Piriformis Progression

3 x 60 seconds or 20 reps per side

Groin Progression

3 x 30-60 seconds or 10-20 reps

Full-Range Dumbbell Press / Row

5 x 6-10 each (get 10: go up, get 6 or less: go down, get 7-9: stay the same!)

Friday

LOWER BODY 3

Dense ROKP

5 minutes continuous without stopping.

Optional Ankle Extension

As little as 3 sets of 10 per side work great, but to correct weak ankle extension the goal is 10 sets of 10 per side, no breaks! Preferably Seated on Wednesday and Standing on Friday

Ankle Flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

Knee flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

Hip Flexion Buy-in

3 sets of 15-20 reps meaning: if you get 20, you may increase load… if you tap out at 15 or less, you must decrease load… and if you tap out in the 16 to 19 range, you will keep it the same.

ATG Squat Progression

10 x 10 in 10 minutes!

ATG-style Seated Goodmornings

5 x 10 reps