5D Hypertrophy/Strength

Squat Prep #4

1-2 rounds giant set style: ***Anterior Tibialis raise minimum 2 sets*** (Click on the video thumbnail to see all videos) 1. Heels Elevated Goblet Squat x 8-10 reps *To elevate the heels use small plates or wedges *Use a weight that forces you to keep everything tight! *Practice bracing the core during the squats *Let the knees track over the toes 2. Anterior Tibialis Raise x 10-15 reps (MINIMUM 2 SETS) *Take note of the distance your feet are from the wall. *When ready progress by moving further out *Shoeless preferred 3. Lateral Walks x 8-10 steps/side *Focus on spreading the band with the knees instead of taking a big side step *Avoid bouncing so much up and down each step. Stay in a 1/4 squat.

BB Squat

Kickstand 1 DB/KB RDL (Staggered)

Leg Press (Quad Focus)

Seated Leg Curl

Seated Hip Abduction - Machine

Seated Calf Raise

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Deep Lunge Adductor Stretch 2. Kneeling Hamstring Stretch 3. Distal Hamstring Stretch 4. Couch Stretch 5. Any other stretch you know you need!

Upper Body Prep 1

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2-3. Shoulder External & Internal Rotation@ side 4. Single Arm Tricep Extension 5. Banded Row

Incline DB Bench press

Dips

BB curl (Bicep)

Chest Fly - Machine

Machine Rear Delt Fly

Strict Hanging Leg Raise

DB Hammer curl (Alternating)

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Chest stretch (Wall/Post/Door) 2. Anterior Delt/Bicep stretch 3. Overhead tricep stretch 4. Any other stretch you know you need!

Upper Body Prep 3

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Banded Y's (or Cable) 2. Lat Pull-over (Band or Cable) 3-4. Shoulder External & Internal Rotation@ side 5. 1/2 Kneeling Rotational Row (2 Part)

Pull-ups

BB Row

1/2 Kneeling Pulldown - Band/Cable

1/2 Kneeling Rotation - Band/Cable

DB Lateral Raise

DB OH Tricep Extension- Single Arm

Tricep Rope Pulldown

Stretch 1 round x of 30 sec/side: (Click on the video thumbnail to see all videos) 1. Lat Stretch on Rack/Post/Doorway OR BL Lat Stretch on Bench 2. Overhead Tricep Stretch 3. Any other stretch(s) you know you need!

Lower Prep 2

*2 rounds giant set style: (Click on the video thumbnail to see all videos) 1. Tall kneeling pall of hold x 20-30 sec/side - Use this to Practice bracing your core tight in prep for deadlifts - Bring the weight to your chest. From there brace the core tight, then push the weight out in front of you 2. Clamshells x 12-15 reps/side -Focus on spreading the band apart by pushing the top knee away from the bottom knee 3. Glute Bridge x 10-12 reps -Set 1: do slower focusing on tight squeeze @ top -Set 2: Drive your heels through the ground and powerfully thrust the hips up quickly! -Keep feet about shoulder width -Squeeze the glutes at the top of each rep to get them ready for deads!

Deadlift (Conventional)

Hack Squat Machine - Plate Loaded

DB/KB Walking Lunges

Leg extension

Cable Crunch

Seated Hip ADduction - Machine

Lower Cooldown

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Pigeon Stretch or Elevated Pigeon stretch (If regular pigeon too tough) 2. 1/2 kneeling Hamstring to Hip Flexor Rock or Split stance Hamstring stretch 3. Couch Stretch (For Quads)

Upper Body Prep 1

*1 round x All 10-15 reps/side* (Click on the video thumbnail to see all videos) You can do all these with a band but if you don't have one cables work too. 1. Face pull with External Rotation 2-3. Shoulder External & Internal Rotation@ side 4. Single Arm Tricep Extension 5. Banded Row

HS Incline Press - Plate Loaded

DB/KB Row

EZ Bar Skullcrusher

Alternating DB Curl - Standing Bicep

DB Lateral Raise

Seated Rear Delt Pull Apart

Stretch 1 round x 30 sec/side: (Click on the video thumbnail to see all videos) 1. Chest stretch (Wall/Post/Door) 2. Anterior Delt/Bicep stretch 3. Overhead tricep stretch 4. Lat stretch