Weightlifting Strength Developm Hypertrophy Phase- Wk. 1 of 6

Back or Front Squat

Load:
Set 1: 8 reps @ 60-63%
Set 2: 8 reps @ 60-63%
Set 3: 8 reps @ 60-63%
Set 4: 6 reps @ 70%

Gymnastics / Monostructral Conditioning, Short-Mid Duration

“CFE 4/16/18”
3 Rounds for Reps,
1:00 Assault Bike (calories)
1:00 KB Swing, American
1:00 Sit-ups

After-Hour Balance & Midline Accessory Exercise

Strength: Barbell glute bridges with feet elevated, 4 x 10-12.
Midline: Accumulate 30-50 strict toes to bar (also deloads spine).