W2 / Day 1 ⚡️

WEEK 2! Let’s get it going!!! You will notice the workouts will stay the same for the next 4 weeks (until phase 2 starts) but pay attention to the sets/reps because those will change throughout the weeks with the goal of utilizing progressive overload. What does this mean? Track your weights within the app, then aim to increase your weight each week or each set of possible. If the reps decrease, it likely means you should be increasing the weight. The only way to TRULY progress in a program is to stick to the same workouts for weeks at a time to keep the stimulus different on the muscle groups and progress load through the range of motion. 👍🏼 THERE IS A METHOD TO THE MADNESS! 👇🏼👇🏼👇🏼 Warm Up — 5 min Backwards Walk High Intensity Engagement 1a. Worlds Greatest Stretch with 2 Push Up — 2 x 5 each 1b. Assault Bike — 2 x 10 sec on / 10 sec off (1 min. total) 1c. KB Swing — 2 x 15 Legs / Core 2a. Back Squat — 4 x 12/10/8/8 2b. Alternating Decline Sit Up Barbell Punch — 4 x 8 each Back / Triceps 3a. Underhand Barbell Row — 4 x 12/10/8/8 3b. Tricep Pushdown (triangle attachment) — 4 x 12 (squeeze for 2 sec) Shoulders / Biceps 4a. Overhead Press — 4 x 12/10/8/8 4b. Cable Bicep Curls — 4 x 12 (squeeze for 2 sec) Hamstrings / Chest / Core 5a. Single Leg Hamstring Curls — 2 x 15 each 5b. Beast Cable Chest Press — 2 x 12 each Delts / Core / Lats 6a. Cable Rear Delt Fly (squeeze for 2 sec)— 2 x 15 6b. High Plank Lat Pull — 2 x 15 each ***notes: keep rest times low, keep your energy high — compound lifts are supersetted with antagonistic movements so that you can go back and forth between exercises QUICKLY! Increase weight each set, FOCUS on the “squeeze” when it says SQUEEZE! Crush it.