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BBP - Phase #1

This document outlines two workouts for phase 1 of a training program. Workout 1 includes exercises like long lunges, floor cobras, weight pullovers, reverse nordics, thoracic rotations, butcher's blocks, and bridge push-ups. Workout 2 involves overhead wall lunges, band internal rotations, reverse nordics, dislocates, hanging cobras, knee external rotations, and bridge holds. Each workout provides the letter, exercise, intended intensity, number of sets, reps, and rest period between sets for each exercise.

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Nguyễn Hưng
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707 views1 page

BBP - Phase #1

This document outlines two workouts for phase 1 of a training program. Workout 1 includes exercises like long lunges, floor cobras, weight pullovers, reverse nordics, thoracic rotations, butcher's blocks, and bridge push-ups. Workout 2 involves overhead wall lunges, band internal rotations, reverse nordics, dislocates, hanging cobras, knee external rotations, and bridge holds. Each workout provides the letter, exercise, intended intensity, number of sets, reps, and rest period between sets for each exercise.

Uploaded by

Nguyễn Hưng
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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PHASE #1

WORKOUT 1
LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
A1 Long Lunge 3 30 - 60s
A2 Floor Cobra 3 5x5s 1.5
B1 Weight Pullover 3 8
B2 Reverse Nordic 3 8 1.5
C1 Thoracic Rotation - Band 3 8 +(1bw)
C2 Butchers Block 3 45 - 60s 1.5
D1 Bridge Push-Up 3 4-6 3-5

WORKOUT 2
LETTER EXERCISE INTENSITY SETS REPS REST (Mins)
A1 Overhead Wall Lunge 3 8 +(10 - 30s)
A2 Band Internal Rotation 3 8x3s 1.5
B1 Reverse Nordic 3 8
B2 Dislocate 3 10 1.5
C1 Hanging Cobra 3 45 - 60s
C2 Knee External Rotation 3 8 - 12 1.5
D1 Bridge Hold 3 20 - 45s 3-5

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