Phase 3 Athleticism| Week 4 Day 5| Upper Body + Sprints

Week 4: Final Week of the Forge Program Welcome to the final week! I’m so proud of you for doing something new and different with this program and I hope you’re feeling badass! This Week’s Focus: Last week, you reduced weight and hit power movements with added accessory volume. This week is a strategic semi-deload designed to prime you for testing: • Load: Return to Week 1 weights (higher than last week) • Volume: Reduced sets for recovery • Technique: Continue emphasizing paused reps and explosive stand-ups • Accessories: Select movements will still progress What’s Next: After this week, you’ll enter Testing Week to measure all the gains you’ve made during the Forge program. Then we’ll launch into an exciting new training phase designed specifically for the holiday season! ………. This workout is all about powerful rotation, the key to athleticism. You’ll start with 3x30 second all-out sprints to keep your heart rate elevated before diving into upper body work. Rotation unlocks the rib cage and pelvis, letting them move more congruently with one another, which will help your body feel a lot better overall. The session combines eccentric landmine push press for strength, explosive chin-ups, and supersets focused on biceps, back, and rotational core power. Your finisher targets shoulder stability, upper body and tricep strength, and deep core, utilizing the transverse abdominis and multifidus for stabilizing your body. 👏🏼👏🏼For the sprinting: These are recommended speeds. Please sprint at your own comfort level as long as you’re hitting 80-90% maximal effort. The sprints are 30 seconds long, with full recovery until your heart rate comes back down ( you may need more than 1 minute recovery) make sure you rest completely so you can give everything you have each set. 👉🏽 If you don’t want to sprint, I encourage doing some form of “all out” on any cardio machine. Stairs, rowing, ski row, bike etc. all out effort for 40 seconds has many health benefits for you!