4 Meals a Day

4-6 Trainings a Week

• Warmup

• Full Body Split HIIT

  • Full Body - 4 Day Split (Advanced Resistance Hypertrophy)

    Rep Range: 12+

    Set Intensity: To Failure

  • Full Body - 2 Day Split (Strength Training)

    Rep Range: 4-8

    Set Intensity: 4-6

• Daily Abbs (Hypertrophy)

• Daily Calves (Hypertrophy)

Mon

• Back

• Glutes/Hams/Quads

• Traps

• FB Drills/Routes

• Tumble

Tues

• Chest

• Shoulders

• Biceps/Triceps

• Skate

Thur

• Chest

• Shoulders

• Biceps/Triceps

• Skate

Fri

• Back

• Glutes/Hams/Quads

• Traps

• Skate

Sat

• Active Rest Day
• Competition Day
• FB Drills/Routes
• Tumble

Wed

• Active Rest Day
• Isometrics / HIIT
• Ballistic/ Plyometrics
• FB Drills/Routes
• Tumble

Sun

• Rest Day
• Tumble

FULL BODY

Squats Jumps

Clean

1 Leg Squats

Rows

Burpee

Military Press

Bear Crawl

Equipment:

Dumbbells

Base Block

Mobility

Power

Speed

Endurance

Conditioning

Training Phases

Anabolic Window

• Build to Bulk
• Foundation

Speed + Stability

• Biosynthesis
• Power

Move with Form

Impact

Peak Performance

• Hypertrophy
• Strength Training

Mobility + Power

• Plasticity
• Mindfulness (Feeling)

Move Fast in all Directions

Movement

Aesthetic Look

• Sculpt to Lean
• Athleticism

Acceleration + Flexibility

• Fascia
• Hyaluronic Acid

Move with Formation

Static Hold