Week 6 - Phase 3
Day 1
Foot Juggle - Max reps consecutive inside of the foot, Left and right. Share your 2 numbers.
Then alternate between the two movements for 100-200 reps of each
HACK Romanian Rhythm Squats
With
Standing Heel to Butt - (like an old school quad stretch but swing your heel to butt for reps).
Optional X. - Ramp on the minute 10D1 to a fast heavy single back squat.
Block 1.
Lower volume here if you take the heavy squat and full RDL Block.
Hack Squat - 5D5+5 + 1 Deep Knee Bend Jump.
Start with bodyweight and add 2.5-5kg behind the back each set of 5.
After 5 weighted reps go straight into 5 reps with bodyweight only.
Find a top weight for the day then…
Complete the block with bodyweight only if you’ve maxed out your weight.
A little weight goes a long way.
In 2019 I could back squat 150kg and I couldn’t use 20kg on these without cheating horribly or getting knee pain.
You’re better prepared than I was with all the deep knee bends and slant work in Muscle Basics and Muscle Club.
Substitute deep knee bends or Goblet Squats if these are too demanding.
Block 2.
Romanian Deadlift (Barbell) - 10D5
Use 70-90% of your top weight from week 5.
Switch to banded hamstring curls for the remaining sets if you feel the volume is too much in the long range.
WITH
Pistol Squat - 1-2 Reps.
Alternate Left and Right each minute for 5 total sets each leg.
Stretch Strength (10-20 minutes)
Elevated Pancake - Work side bends for 10-20 pulses then forward bends for 10-20 pulses
x10 Kneeling squats + lying knee extension holds
Dragon Pulses - Start building the foundation to get out of the dragon pistol. https://www.youtube.com/watch?v=8Cm9FyohJ5o
Foot Juggle - Max reps inside of the foot and inside of the foot, Left and right. Share your 4 numbers.
Day 2
Warmth & Activation
Dip Lockouts & Bottom Position Assisted Pulses - 1 min
Keep the feet on the floor for the bottom position pulses, start very light and feel into the bottom position as you get warm.
Single Arm Hang - 1 min alternating as needed, feet on floor if needed.
4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.
Block 1.
Dips 5D3 (Slow Eccentric)
70-90% of Top Weight From Week 5.
Block 2. (10 Minutes)
Minute 1.
Wide Pull-Ups + Neutral Chins (or regular underhand) + Narrow Underhand Chins
1-2 great reps on each movement (emphasise the presses)
Fast up.
Slow down.
Minute 2.
5D5 Deficit Handstand Push-Ups
Aim to take 100% of bodyweight in the bottom of the presses like a shoulder stand.
Bonus
Stop when speed is lost.
Max repetitions timer chin-ups (3 second timer)
Max repetitions timer push-ups (2 second timer)
Stretch Strength (10 minutes)
Back Bridge
Accumulate 60 seconds.
3 Ball Juggling -
Most throws in 10 seconds.
Day 3
3-5 circuits (9-15 minutes) - 60 seconds each
A1. Slant Board Seated Calf Raises
A2. Foot Juggling for speed
A3. Single Leg Eccentric Wall Tibialis Raises
A4. Diagonal Stretch Calf Raises (not advanced this week.)
3-5 circuits - 15-25 minutes - 60 seconds each (same as last week)
B1. 1. French Press 2. Cross Bench Pullovers 3. Back Bridge
B2. 1. Horse stance 2. Standing Pancake 3. Elevated pancake
B3. 1. Incline curls 2. Assisted Pelican Curls 3. German Hang
B4. 1. Hand Juggling 2. Handstand kick-ups
Bonus - Bigger Base 10 minutes
Day 4
Foot Juggle - Max reps outside of the foot, Left and right. Share your 2 numbers.
Then
Hack Romanian Rhythm Squats - 100-200 Reps Total Combined Of
With
Standing Heel to Butt - 100-200 (like an old school quad stretch but swing your heel to butt for reps).
Block 1.
Hack Squat - 10D10 + 1 Deep Knee Bend Jump.
Warm-up to start with 10kg less than top weight for session 1.
Substitute deep knee bends if these are too demanding.
Block 2.
Romanian Deadlift (Barbell) - 5D5
Warm-Up to start with 10kg less than top weight for session 1.
Drop to 50% of maximal load after reaching top weight.
Switch to banded hamstring curls for the remaining sets if you feel the volume is too much long range work.
WITH
Pistol Squat - 1-2 Reps.
Alternate Left and Right each minute for 5 total sets each leg.
Beat the weight from session 1.
Stretch Strength (10-20 minutes)
Elevated Pancake - Work side bends for 10-20 pulses then forward bends for 10-20 pulses
x10 Kneeling squats + lying knee extension holds
Dragon Pulses - Start building the foundation to get out of the dragon pistol. https://www.youtube.com/watch?v=8Cm9FyohJ5o
Foot Juggle - Max reps outside of the foot, Left and right. Share your 2 numbers.
Day 5
Warmth & Activation
Dip Lockouts & Bottom Position Assisted Pulses - 1 min
Keep the feet on the floor for the bottom position pulses, start very light and feel into the bottom position as you get warm.
Single Arm Hang - 1 min alternating as needed, feet on floor if needed.
4 Ball Juggling - Most throws in 10 seconds and least throws in 10 seconds. 2-5 minutes Work on 2+1 a single rep if you’re not ready for 4 ball.
Block 1.
Dips 10D3 (Slow Eccentric)
Test for top 10D3 weight you can complete safely with good form.
Block 2. (10 Minutes)
Minute 1.
Wide Pull-Ups + Neutral Chins (or regular underhand) + Narrow Underhand Chins
3 fast reps of each with smooth eccentric
Minute 2.
5D1 Deficit Handstand Push-Ups
Stretch Strength (10 minutes)
Back Bridge
Accumulate 60 seconds.
3 Ball Juggling
Least throws in 10 seconds. 2-5 minutes
Day 6
3-5 circuits (9-15 minutes) - 60 seconds each
A1. Slant Board Seated Calf Raises
A2. Foot Juggling for speed
A3. Single Leg Eccentric Wall Tibialis Raises
A4. Advanced Diagonal Stretch + Calf Raises
Create tension to lift the front leg off the bench or place where it is raised.
3-5 circuits - 15-25 minutes - 60 seconds each (same as last week)
B1. 1. French Press 2. Cross Bench Pullovers 3. Back Bridge
B2. 1. Horse stance 2. Standing Pancake 3. Elevated pancake
B3. 1. Incline curls 2. Assisted Pelican Curls 3. German Hang
B4. 1. Hand Juggling 2. Handstand kick-ups
Bonus - Advanced Muscle Basics
XD14 Squat & Push-Up On 2 second Timer.
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