Summer Burn| Week 4 Day 1| Power Athleticm

Alright fam! week 4 and we're cycling back to week 1, but don't think this is a step backwards! This is where we level up with progressive overload. Same exercises, but now we're adding weight, reps, or pushing those time domains harder because your bodies are stronger and more capable than three weeks ago. This is how we build strength! We master the patterns, then we challenge them harder. Your nervous system knows these movements now, so we can really push the envelope and watch those gains come in. If the jumps feel too big today, that's totally normal - just focus on moving better than last time and trust the process. Every rep counts!"​​​​​​​​​​​​​​​​ 🔥 SUMMER BURN: YOUR 9-WEEK PERFORMANCE TRAINING BLOCK 🔥 A 9-week progressive program designed to reveal the strength you've built, enhance muscle definition through targeted conditioning, and optimize performance from your 12 weeks of foundation work from GRIT. WHAT TO EXPECT IN THIS TRAINING BLOCK: We're strategically going to continue aspects of phase 3 GRIT but doing more metabolic conditioning! Heart health is important! 👉🏽Elevate your “Excess Post-Exercise Oxygen Consumption” - Our strategic high-intensity intervals create an "oxygen debt" that requires your body to continue working long after your session ends (the EPOC effect) 👉🏽Optimize Recovery - By adjusting the training stimulus, we're giving your nervous system the reset it needs to push forward. These workouts will be shorter 30-45) min and every 3rd week will be a deload with no Plyos. 👉🏽Establish Movement Patterns - Each session builds fundamental movement skills that will enhance coordination, balance, and body control! Hello athleticism. 👉🏽Build Workout Capacity - The conditioning elements aren't just for show, they're developing the work capacity for a healthy heart and body! YOUR WEEK TRAINING SCHEDULE: Day 1 – Power + Athleticism: Combining compound lifts with explosive movements to maintain power output while maintaining strength Day 2 – HIIT /EMOM+ Tabata format challenges your cardiovascular system with precise work-to-rest ratios to maximize efficiency Day 3 – Functional Strength + Core: Targeted movements that translate directly to real-world capabilities, not just appearance Day 4 – Conditioning : Circuit-based training that maintains intensity while developing work capacity and movement quality Day 5 – Core + Recovery Flow: Optional but recommended session to enhance recovery, mobility and core stability Every 3rd week will be a deload week followed by 2 weeks of similar training utilizing progressive overload principles. 👏🏼BENEFITS - Enhanced muscle definition (with proper nutrition) - Explosive power development -Improve cardiovascular capacity -Improve muscular endurance -Maintain or improve strength -Increase athleticism & better movement patterns - Improve mental toughness Your body doesn't just need to look strong, it needs to be strong. Ready to start!? Let’s do it!