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8-week program emphasizes unilateral (single-limb) movements, paired with core work in supersets for efficiency and performance. Features 4 superset pairings that combine single-limb strength moves with targeted core training to improve total body function and performance. Includes warmup, cooldown, bonus core finisher, progression and recovery strategies, exercise variations, and progressive overload for optimal results. Fillable PDF format allows easy tracking of weights, times and reps to ensure progressive overload.
Sneak Peek: Superset 1 - Lower Body Strength & Stability.
Perform 3-4 rounds of each superset before moving to the next group. Use moderate to challenging weights while maintaining good control and balance.
1A. Bulgarian Split Squat - 8 reps/leg (DBs or Barbell)
1B. Weighted Side Plank - 30 sec/side
8-week program emphasizes unilateral (single-limb) movements, paired with core work in supersets for efficiency and performance. Features 4 superset pairings that combine single-limb strength moves with targeted core training to improve total body function and performance. Includes warmup, cooldown, bonus core finisher, progression and recovery strategies, exercise variations, and progressive overload for optimal results. Fillable PDF format allows easy tracking of weights, times and reps to ensure progressive overload.
Sneak Peek: Superset 1 - Lower Body Strength & Stability.
Perform 3-4 rounds of each superset before moving to the next group. Use moderate to challenging weights while maintaining good control and balance.
1A. Bulgarian Split Squat - 8 reps/leg (DBs or Barbell)
1B. Weighted Side Plank - 30 sec/side