Phase 3 Day 5

Strength

Phase 3 Day 5

Strength
Phase 3, weeks 17 – 24, Continue to build strength, muscle and bone

You’ve spent the last 4 months building up your capacity to take on loaded movements. This is a fantastic place to be as we can continue to build muscle and bone while relying on all the work we have previously completed. You’ll notice how a majority of the exercises in this phase require the use of external weights (dumbbells, kettlebells, resistance bands, etc.) as you progress in your ability to engage your body. As before, begin conservatively & prioritize the quality of each rep.

Week 1 – 4: use an RPE of 7 for exercises where external weights are used.

Week 5 – 6: use an RPE of 8 for exercises where external weights are used.

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Warm Up - Complete in descending order & repeat a 2nd time if needed

Modified Shoulder CARs with Band

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Alternating Deadbug - Warmup

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Dynamic Spiderman Stretch - Warm Up

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Foam Roll Series

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Workout

- Complete the circuit in descending order & repeat 3 times, taking rest breaks when needed

Modified Push-Up

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Bench Supported Row

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Swiss Ball Hamstring Curl

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Reverse DB Fly in Hinge Position

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Bilateral Hold Backward Lunge

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Cool Down

Side Lying Hip Flexor & Quad Stretch

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Modified pigeon pose

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Diaphragmatic Breathing - Strength Training

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Adductor & Hamstring V stretch

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