Cycle 4: Week 1
Coach’s Notes:
First week of PPF, Year 2! If you’ve been following this Strength Program since its creation in the fall, this format will look familiar to you. Each of the three days will begin with a major lift. This week we will do 3 sets of 10. Next week there will be more sets, fewer reps. That pattern will continue for 4 weeks, heavier and heavier we go!
The “Part 2” of each workout will remain relatively the same each week, but the reps will be less and less, so we can go heavier there week to week as well.
The “Part 3” will be the same week to week. Little bit of consistency, little bit of change. Best of both worlds!
Day 1
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
5 - 10 Sit Ups
Part 1
Back Squat: 3 x 10
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3 - 5 Rounds
15 Strict Press
Rest 1:00 - 2:00
Optional Extras
4 Rounds
:30 Side Plank
:30 Front Plank
:30 Side Plank
:30 Rest
Day 2
General Warm-Up
3-5min of Cardio of Choice, then…
3 Rounds
5-10 PVC Pass Throughs
10 Hollow Rocks
5 Slow Squats with a hold at the bottom
Part 1
Deadlift: 3 x 10
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3 - 5 Rounds
30 Lunges (15 per leg)
Rest 1:00-2:00
Optional Extras
3 Rounds
10 Strict Hanging Knee Raises or Toes To Bar
5 - 10 Nordic Curls
Day 3
General Warm Up
3-5min of Cardio of Choice, followed by…
3 ROUNDS
5 World’s Greatest Stretch on Each Leg
5 Push Ups
10 Squats
10 Bodyweight Rows or Pull Ups
Part 1
Bulgarian Split Squat or Weighted Box Step Ups: 3 x 10 per leg
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3 - 5 Rounds
15 Barbell Bench Press (or Dumbbell Bench or Floor Press)
15 Strict Pull Ups (Assisted or Cable Pulldowns are great!)
15 Single Leg RDL’s (each leg)
:30 Hollow Hold
Optional Extras
3 Rounds
:30 Bicycle Crunches
:30 Rest
:30 Rest
Cycle 4: Week 2
Day 1
General Warm Up
Cardio of choice for 3-5min, then…
3 ROUNDS
5 - 10 Scapular Drills on Pull Up Bar*
*Or in push up / plank position!
Part 1
Back Squat: 4 x 8
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
12 Strict Press
Rest 1:00 - 2:00
Optional Extras
4 Rounds
:30 Side Plank
:30 Front Plank
:30 Side Plank
:30 Rest
Day 2
General Warm Up
Begin with the Joint Rotation warm up. Then...
3-5 min of light cardio of choice, then...
3 Rounds
6-10 Spiderman Lunges
5-10 Push Ups
5-10 Bodyweight Rows
30-60sec of Jump Rope Ladder Drills
Part 1
Deadlift: 4 x 8
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
24 Lunges (12 per leg)
Rest 1:00-2:00
Optional Extras
3 Rounds
10 Strict Hanging Knee Raises or Toes To Bar
5-10 Nordic Curls
Day 3
General Warm Up
3-5 min of light cardio of choice, then...
3 Rounds
5 Squats with pause at the bottom
20 Jumping Jacks
Part 1
Bulgarian Split Squat, Split Squat, or Weighted Box Step Ups
4 x 8 per leg
On a difficulty scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
12 Barbell Bench Press (or Dumbbell Bench or Floor Press)
12 Strict Pull Ups (Assisted or Cable Pulldowns are great!)
12 Single Leg RDL’s (each leg)
:30 Hollow Hold
Optional Extras
3 Rounds
:30 Bicycle Crunches
:30 Rest
:30 Rest
Cycle 4: Week 3
Day 1
General Warm Up
After 3-5min of whatever easy cardio you’d like, perform the full Joint Rotation Warm Up. Then…
3 ROUNDS
5 “Break the Bar” Squats with PVC - Slow!
5 Burpees
Part 1
Back Squat: 5 x 6
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
10 Strict Press
Rest 1:00 - 2:00
Optional Extras
4 Rounds
:30 Side Plank
:30 Front Plank
:30 Side Plank
:30 Rest
Day 2
General Warm Up
3-5min of Cardio, followed by:
3 ROUNDS
10 Light Kettlebell Swings
10 Air Squats
10 Lunges
50 Single Unders or :30 of Jump Rope Ladder Drills
Part 1
Deadlift: 5 x 6
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
20 Lunges (10 per leg)
Rest 1:00-2:00
Optional Extras
3 Rounds
10 Strict Hanging Knee Raises or Toes To Bar
5-10 Nordic Curls
Day 3
General Warm Up
3-5min of eeeeeasy cardio of choice, followed by…
3 ROUNDS
10 Hollow Rocks
:10 Arch Hold
20 Jumping Jacks or :30 Freestyle Jump Rope
Part 1
Bulgarian Split Squats or Weighted Box Step Ups
5 x 6 per leg
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
10 Barbell Bench Press (or Dumbbell Bench Press or Floor Press)
10 Strict Pull Ups (Assisted or Cable Pulldowns are great!)
10 Single Leg RDLs (each leg)
:30 Hollow Hold
Optional Extras
3 Rounds
:30 Bicycle Crunches
:30 Rest
:30 Rest
Cycle 4: Week 4 (Final week!)
Day 1
General Warm Up
3-5min of Cardio of choice, followed by:
3 ROUNDS
5 Inchworms (with Push Up)
10 Lunges
25 Jumping Jacks or 50 Single Unders
Part 1
Back Squat: 6 x 4
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
Rest 1:00 - 2:00
Optional Extras
4 Rounds
:30 Side Plank
:30 Front Plank
:30 Side Plank
:30 Rest
Day 2
General Warm Up
Hit that Hinshaw Warm Up, followed by an easy 2-4 min jog, if possible.
Then…
3 ROUNDS
6 Air Squats with a pause at the bottom
3 Burpees
Part 1
Deadlift: 6 x 4
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
16 Lunges (10 per leg)
Rest 1:00-2:00
Optional Extras
3 Rounds
10 Strict Hanging Knee Raises or Toes To Bar
5-10 Nordic Curls
Day 3
General Warm Up
3-5min of Cardio of Choice, followed by…
3 Rounds
:15 - :30 Handstand Hold or Inversion
5 Split Squats - Right Leg Fwd
5 Split Squats - Left Leg Fwd
5 Single Leg RDL’s - Right Leg
5 Single Leg RDL’s - Left Leg
Part 1
Bulgarian Split Squats or Weighted Box Step Ups
6 x 4 per leg
On a difficulty on a scale of 1-10, these sets should be about an 8.
Rest at least 2:00 between sets.
Part 2
3-5 Rounds
8 Strict Pull Ups (Assisted or Cable Pulldowns are great!)
8 Single Leg RDLs (each leg)
:30 Hollow Hold
Optional Extras
3 Rounds
:30 Bicycle Crunches
:30 Rest
:30 Rest
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