CORE

GOAL SPHINX PLANK CRUNCH 40SEC MAX

X2 CORE NOTES

ACTUAL WEIGHT

WARRIOR 3 CROSS CRUNCH 10X SINGLE LEG WALK OUT TO SPHINX HALF ANGEL ROLLER BOAT 3 SPEED MEDICINE BALL PUSHUP ONE LEG LATERAL LEAP SQUAT CORE CIRCLE

RT LT RT LT RT LT

5X EA 10X EA 12X

30SEC MAX

12X 20SEC MAX EA RT LT RT LT

HOLMSEN SCREAMER LUNGE 10 SLO 5 FAST MED BALL DREYA ROLL PLANK BURPEE ON SB BANANA BALL SWITCH CRUNCH 10-15X 1 MIN MAX EA

RT LT

15X

3-POINT SQUAT PRESS WITH MED BALL 15X SLO-MO BALANCE CLIMBER (ALTERNATING LEGS) 20X X2 DIVER RYAN SPHINX TWIST CRUNCH 8X

8-10X

RT LT

ONE LEG MED BALL BURPEE (ALT EVERY 3 REPS) 12X

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CORE

HT

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TOTAL BODY

ROUND 1 1-ARM CHEST PRESS 4 POSITION PULL-UP PUSH-UP SIDE ARM BALANCE SWITCH LUNGE PRESS WARRIOR 3 KICKBACK WARRIOR 3 CURL BOING PUSH-UP CRUNCHY LEVER PULL-UP MUTE KICK BURPEE SWIMMER'S CURL PRESS IN CHAIR BALANCE KICKBACK ON SB ROCKET LAUNCHER PREACHER CURL ROUND 2 1-ARM CHEST PRESS 4 POSITION PULL-UP PUSH-UP SIDE ARM BALANCE SWITCH LUNGE PRESS WARRIOR 3 KICKBACK WARRIOR 3 CURL BOING PUSH-UP CRUNCHY LEVER PULL-UP MUTE KICK BURPEE SWIMMER'S CURL PRESS IN CHAIR BALANCE KICKBACK ON SB ROCKET LAUNCHER PREACHER CURL

GOAL 10-12x

X2 TOTAL BODY NOTES ACTUALWEIGHT RT LT MAX MAX W W

12x ea 10-x15x 10-15x

RT LT RT LT RT LT MAX MAX MAX MAX

W W

W W W W

30sec ea

RT LT MAX

10-12x

RT LT MAX MAX

W W

12x ea 10-15x 10-15x

RT LT RT LT RT LT MAX MAX MAX MAX

W W

W W W W

30sec ea

RT LT MAX

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BALANCE AND POWER

GOAL SPHINX TO PLANK PLYO BOUNCE 1-LEG PLYO SQUAT REACH RUSSIAN TWIST SPHINX TO PLANK ROLL UP 4-DIRECTION 1-LEG SQUAT HOP FOREARM ALT SIDE PLANK DECLINE SPHINX PLANK PRESS WEIGHTED KATHERINE PLANK X CRUNCH RENEGADE ROW LOLASANA GLUTE BRIDGE ROLL OUT OVER/UNDER BOAT WARRIOR ROW PRESS SPLIT LUNGE CRAWLY CRAB PRESS LATERAL PLYO PUSH-UP LUNGE KNEEL KNEE RAISE X PLANK SPIDER TWIST DB ROW TO SIDE PLANK ALT DB SUPER BURPEE PLANK BALL CRUNCH

X2 BALANCE & POWER NOTES ACTUAL WEIGHT MAX MAX MAX MAX LT RT LT RT MAX MAX MAX MAX MAX MAX LT RT LT RT LT RT MAX LT RT MAX LT RT LT RT MAX W W W W W W W W W W W W W

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V SCULPT

GOAL AROUND THE WORLD PULL UP alt sides ea rotation ALT HAMMER CURL balance on one leg MED BALL RENEGADE ROW try with b-ball and 10 lb/or band BAND BICEP CURL church wrap/sawyer stance PULL-UP X wide grip/lunge MED BALL RENEGADE CURL try with b-ball and 10 lb/or band WIDE LEG ROW TWIST double church wrap BALANCE DB CURL on SB with 10-15 lbs SWITCH GRIP PULL-UP band/sawyer stance/alt grip ROMAN BAND CURL on SB/band/church wrap/cross curl 21-s PULL UP band band 15x Band 10-12 ea 10-12x Band 12-15 ea Band 12-15 ea

V SCULPT NOTES

ACTUAL WEIGHT

10-12x 8x ea 8-10x 12-16x 10-12x 7-low only 7-high only 7-full range 10-15x 10-15x 10-15x ea side 8-10x ea side 8-12x 30x 12-15x 10-12x 12-20x 10-15x MAX

ENTMAN'S CHIN-UP band/boat to pull up BALL PREACHER on SB with 10 lbs SB LAWNMOWER 10lb db's RENEGADE ROMAN CURL plank cross curl ZIP KIP PULL-UP band/superman position/wide grip HIGH-REP BALANCE CURL switch at 15/10-15lbs STRAIGHT ARM PULLOVER bridge on SB/20lb's/straight arms RENEGADE HAMMER CURL plank hammer curl 10 lb db's ZIP KIP CHIN-UP sawyer stance/narrow grip band CLOSE BODY CURL 10lb db's CROSS FUGLY PULL-UP band OVERHAND

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V SCULPT

Page 6

CHEST BACK BALANCE

PULL UP X wide hands & feet/sawyer stance w/band PLYO SB PUSH UP with clap CORE CRUNCH CHIN UP Band/ boat hold/pull in/knee crunch/repeat PUSH UP SIDE ARM BALANCE LEVER band//bridge position, curl in with hands out 4 BALL PUSH UP 1 leg raised/on fists or fingertips CHIN PULL band/chin up to pull up/alt every 2/8-10x THE IMPOSSIBLE/POSSIBLE feet on sides of SB/diamond pushups L PULL UP band/isometric boat hold/pull in with hands out 3 BALL PLYO PUSH UP LEFT TO RIGHT Side-to-side pushup modification VAULTER PULL UP ALT EVERY 2 band/sawyer stance/one hand in/one out/alt ELEVATED SB PUSH UP use end table and SB IN & OUT WIDE TO NARROW band in sawyer stance SWIMMER'S PUSH UP left leg/right arm hold/push up/switch 4 GRIP PULL UP sawyer stance w/band 4-6 rounds DOUBLE WIDE PUSH UP regular wide push up DOUBLE WIDE PULL UP band w/sawyer stance CHATTAROCKER down/back/forward/up repeat TOWEL PULL UP towels thru band handles MED BALL PLYO PUSH UP modifyregular pushup or knees and plyo

GOAL 15-20x 1 min max 15x+ 8-12x 20x+

CHEST+BACK+BALANCE NOTES ACTUAL

15-20x 8-10x chin up pull up 6-10x 15-20x 10-15x

12-20x 8-10x 12-20x 6-10x wide palm to palm overhand close chin up 6-8x+ 12-20x 1 min max 4x+ 1 min max 15-20x+ max 6-20x

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CHEST BACK BALANCE

WEIGHT

Page 8

SHOULDERS AND ARMS

BALANCE CURL right foot on SB ARNOLD PRESS ALT ARMS left foot on SB OVERHEAD TRICEP PULL SB bridge SIX DIRECTION SHOULDER FLY right foot on SB CRAZY 8 ATL ARMS/FEET EVERY 8 left foot on SB/right leg switch at 8 repeat Y-T FLY ROCKET LAUNCHER TRICEP KICKBACK lunge/rt foot BALANCE CURL left foot on SB ARNOLD PRESS ALT ARMS right foot on SB OVERHEAD TRICEP PULL sB bridge SIX DIRECTION SHOULDER FLY left foot on SB CRAZY 8 ATL ARMS/FEET EVERY 8 right foot on SB/left leg switch at 8 repeat Y-T FLY ROCKET LAUNCHER TRICEP KICKBACK lunge/lt foot BALANCE CURL right foot on SB ARNOLD PRESS ALT ARMS left foot on SB OVERHEAD TRICEP PULL sB bridge SIX DIRECTION SHOULDER FLY right foot on SB CRAZY 8 ATL ARMS/FEET EVERY 8 left foot on SB/right leg switch at 8 repeat Y-T FLY ROCKET LAUNCHER TRICEP KICKBACK lunge/rt foot

GOAL 10-16x 20lbs 10-16x 15lbs ea hand 20lbs 10-16x 5 lbs 8-10x 10 lbs 8x4 rounds no wt 8-12x 8lbs 10-12x 10-16x 20lbs 10-16x 15lbs ea hand 20lbs 10-16x 5 lbs 8-10x 10 lbs 8x4 rounds no wt 8-12x 8lbs 10-12x 10-16x 20lbs 10-16x 15lbs ea hand 20lbs 10-16x 5 lbs 8-10x 10 lbs 8x4 rounds no wt 8-12x 8lbs 10-12x

X2 SHOULDERS AND ARMS NOTES

ACTUAL WEIGHT

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CHEST SHOULDERS TRIS

CHATTAROCKER PUSH-UP down, back, forward, up/repeat STRIP PRESS 1 right leg up on end table STRIP PRESS 2 left leg up on end table STRIP PRESS 3 right leg up on end table TRICEP EXTENSION ON SB bridge 3 BALL EXTRAVAGANZA modify/elevated pushup/knee crunch CALLAHAN PRESS (LEFT LEG) left leg up on end table IRON MAN KICKBACK on SB PUSH-UP SIDE ARM BALANCE X2 CIRCLE FLY SB/change direction at 15 3 BALL DIP modify/try with foot on SB CHATTAROCKER PUSH-UP down, back, forward, up/repeat STRIP PRESS 1 left leg up on end table STRIP PRESS 2 right leg up on end table STRIP PRESS 3 left leg up on end table TRICEP EXTENSION ON SB bridge 3 BALL EXTRAVAGANZA modify/elevated pushup/knee crunch CALLAHAN PRESS (RIGHT LEG) right leg up on end table IRON MAN KICKBACK on SB PUSH-UP SIDE ARM BALANCE X2 CIRCLE FLY sB/change direction at 15 3 BALL DIP

GOAL 1 MIN MAX 6X 30lbs 8x 26lbs 8x 20lbs 8x 20lbs 12-15x 8-12x 10lb db's 10-12x 5lb db's 10-15x 12-15x no wt 30x 10-15x

X2 CHEST SHOULDERS AND TRIS NOTES

ACTUAL WEIGHT

1 MIN MAX 6X 30lbs 8x 26lbs 8x 20lbs 8x 20lbs 12-15x 8-12x 10lb db's 10-12x 5lb db's 10-15x 12-15x no wt 30x 10-15x

Page 10

BASE AND BACK

NO KIPP PULL UP band/sawyer stance PLYO FROG SQUAT WIDE LEG CLOSE GRIP CHIN UP band/sawyer stance CHAIR JUMP CHIN PULL band/sawyer stance PLYO LUNGE PRESS V PULL UP band/superman/left/right SURFER SPIN KIPPY CROSS FUGLY PULL Band/sawyer stance/fast JACK-IN-THE-BOX KNEE TUCK

GOAL 10-12x 20-30x 10-12x 20x 10-12x

BASE AND BACK NOTES

ACTUAL WEIGHT

max 20x+ 12-15x 22x 15-20x 10-15x

NO KIPP PULL UP band/sawyer stance PLYO FROG SQUAT WIDE LEG CLOSE GRIP CHIN UP band/sawyer stance CHAIR JUMP CHIN PULL band/sawyer stance PLYO LUNGE PRESS V PULL UP band/superman/left/right SURFER SPIN KIPPY CROSS FUGLY PULL JACK-IN-THE-BOX KNEE TUCK

10-12x 20-30x 10-12x 20x 10-12x

max 20x+ 12-15x 22x 15-20x 10-15x

Page 11