Tyler English

Client Name: Man 2.0_x000D__x000D_Phase Fitness

1: Push, Pull, Lower_x000D__x000D_

Day:

Day A Date:

Order Mobility, Activation & Mov. Prep Sets RepsTempo Rest

1 Foam Roll/Ball SMR 1 5-10 slow 0
2 Kneeling Adductor Mob 1 8ea 30s 0
3 Kneeling Hip Flexor Mob 1 8ea 30s 0
4 Active Band 90/90 Hamstring 1 8ea mod 0
5 Side Lying Windmilll 1 8ea mod 0
Phase #1 - Workout A
6 Sumo Toe Grab 1 8 mod 0
Pull - Weeks 1 - 4
7 Inchworm 1 8 mod 0
8 SLDL 1 8ea mod 0
9 Lateral Squat 1 8ea mod 0
10 Prayer Squat 1 15 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 15 mod 0
Order Core Training Sets RepsTempo Rest Notes:
1 SB Stir the Pot 3 10ea slow 0

Order Combination/Hybrid Sets RepsTempo Rest Notes:

2 Sandbag Clean & Squat 3 5 mod 30s

Order Resistance Training Sets RepsTempo Rest Notes:

EXERCISE
3 Trap Bar DL 5 5 mod 90s progress load each set

4A Weighted Parallel Chin 4 6 mod 0 bodyweight or band if needed

4B SA DB Row 4 12ea 121 30s standing supported by bench

5A BB Supine Row 4 12 mod 0 underhand grip

5B Chest Supported Row 4 12 mod 0
5C Band Pull Apart 4 20 mod 30s controlled
Add in 6A/6B Weeks 3-4
6A BB Bicep Curl 4 12 mod 0
6B TRX Face Pull 4 25 mod 60s
Order Energy System Training Sets RepsTempo Rest Notes:
7 DB/KB/Log Farmer Walk 5-8 D&B Mod 90s Turf Length

Notes
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

Regeneration
Foam Roll Protocol
Corrective Stretching Protocol

GET BETTER!
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

Day:
Day B
Date:

Order Mobility, Activation & Mov. Prep Sets RepsTempo Rest

1 Foam Roll/Ball SMR 1 5-10 slow 0
2 Kneeling Adductor Stretch 1 8ea 30s 0
3 Kneeling Hip Flexor Stretch 1 8ea 30s 0
4 Active Band 90/90 Hamstring 1 8ea mod 0
5 Side Lying Windmilll 1 8ea mod 0
Phase #1 - Workout B
6 Sumo Toe Grab 1 8 mod 0
Lower Body - Weeks 1 - 4
7 Inchworm 1 8 mod 0
8 SLDL 1 8ea mod 0
9 Lateral Squat 1 8ea mod 0
10 Prayer Squat 1 15 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 15 mod 0
Order Core Training Sets RepsTempo Rest Notes:
1A KB SA Farmer Walk 2 1 D&B 30s
1B Hanging Knee Raise 2 10 mod 30s
Order Power Development Sets RepsTempo Rest Notes:
2A DB Seated Jump Squat 3 5 exp 45sSit on bench or end of box, jump, reset

Order Resistance Training Sets RepsTempo Rest Notes:

EXERCISE
3A KB Goblet Sumo Pause Squat 3 6 121 30s Increase Load per set (pause at bot)
3B BB RDL 3 12 121 30s Bar tight to shins, flat back

4A Chain Bulgarian Split Squat 4 6ea 121 30s Foot / leg elevated to min
4B Glute Ham Raise (Weighted) 4 6 mod 30s

5 SaBag Zercher Walking Lunge 3 10ea mod 60s Can be done for distance as well
(Hold SaBag in arms)
Order Energy System Training Sets RepsTempo Rec Notes:
6 Heavy Sled Drags 3-5 1 fast 30s D&B

Notes

Regeneration
Foam Roll Protocol
Corrective Stretching Protocol
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

GET BETTER!
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

Day:
Day C
Date:

Order Mobility, Activation & Mov. Prep Sets RepsTempo Rest

1 Foam Roll/Ball SMR 1 5-10 slow 0
2 Kneeling Adductor Stretch 1 8ea 30s 0
3 Kneeling Hip Flexor Stretch 1 8ea 30s 0
4 Active Band 90/90 Hamstring 1 8ea mod 0
5 Side Lying Windmilll 1 8ea mod 0
Phase #1 - Workout C
6 Sumo Toe Grab 1 8 mod 0
Upper Body Push - Weeks 1-4
7 Inchworm 1 8 mod 0
8 SLDL 1 8ea mod 0
9 Lateral Squat 1 8ea mod 0
10 Prayer Squat 1 15 mod 0
11 Wall Stick Up 1 15 mod 0
12 Band Pull Apart 1 15 mod 0
Order Core Training Sets RepsTempo Rest Notes:
1A KB Goblet Farmer Walk 2-3 1 mod 30s D&B / Tall through the hips

Order Combination/Hybrid Sets RepsTempo Rest Notes:

2A KB or SaBag Turkish Get Up 2-3 3ea mod 30s Moderate intensity

Order Resistance Training Sets RepsTempo Rest Notes:

EXERCISE
3A DB SA Push Press (Neutral Grip) 3-5 5ea mod 60s Knee Dip / Hip drive

4A DB Neutral Grip Bench 3 12 mod 60s palms facing

4B DB Neutral Grip SA OH Press 3 6ea mod 60s

5A Blast Strap / TRX Feet Elevated Push-up 4 2B4 mod 60s 2 reps before failure
5B Band Pull Apart 4 15-20 mod 60s for scapular retraction purposes
Add 6A / 6B Weeks 3-4
6A Band Push-ups 3 25 fast 30s explosive
6B SaBag Pullthrough 3 10ea mod 30s controlled / brace
Order Energy System Training Sets RepsTempo Rec Notes:
7A Sled / Prowler Push 3-7 D&B fast 60s Turf / Fast
Wks 1 - 4
Add 1 set in each week

Notes

Regeneration
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

Foam Roll Protocol

Corrective Stretching Protocol

GET BETTER!
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

kout A
eks 1 - 4

es:

es:

es:

ad each set

band if needed
rted by bench

nd grip

olled

es:
ength
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

rkout B
Weeks 1 - 4

es:

es:
of box, jump, reset

es:

set (pause at bot)

ins, flat back

vated to min

distance as well

es:
B
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_

kout C
sh - Weeks 1-4

es:
ough the hips

es:
intensity

es:

Hip drive

facing

ore failure
action purposes

sive
d / brace
es:
Fast
 Tyler English
Client Name: Man 2.0_x000D__x000D_Phase Fitness
1: Push, Pull, Lower_x000D__x000D_