Bonus Training:

I want to give a shout out to Dr. Tommy John and Dr. Alex Lee for programming most of these!  These are mostly here to show you how versatile the program can be with switching up sets and reps and getting creative!  I will do my best to give you a wide array of options and show how you can bring some of the other types of movements into play.  

Movement Session:

1. 5 Minute Lunge Hold 

-Rest 3 minutes 

2.  4 Minute Pushup Top Position Hold 

-Rest 3 minutes 

3. 10 sets: 

-15 second max weight Deadlift Top Position Hold 

-followed by 10 Scap Pushup

4. 3-10 Sets: 

-5 Pull-Ups

-followed by 15 Rebound Pushups from Feet 

5.  3 Minute Glut/Ham Raise Holds or Nordic Curls 

6. 2 Minute Dead Hang 

Movement Session: 

1. 50 Front Delt Altitude Drops 

-followed by 50 Lateral Delt Altitude Drops (same arm)

-followed by 50 Bent Over Lateral Delt Altitude Drops (same arm) 

-then switch arms and repeat 

2. 100 Single Leg RDL's with 3 pound dumbbell 

-switch to other leg 

-(your total should be 200 single leg RDL's)

3. 100 RDL's with Barbell 

4. 3 Sets EDI Pushups 

(10 second hold, 9 pushups, 10 second hold, 6 pushups, 10 second hold, 3 pushups) 

5. 3 Sets EDI Pull-Ups

(same sequence as above) 

6. 5 Sets Nordic Curls max reps 

Movement Session: 

1. 3 Way Hip Circles 100 reps each direction

(600 total reps each leg=1200 total for both legs) 

2. 3 Way Shoulder Circles 100 reps each direction

(600 total reps each arm=1200 total for both arms) 

3. 3 sets Depth Jump to Squats (single or double) 

-10 reps and each rep is followed with a 10 second hold) 

4. 3 Sets: 

-5 slow Chin Ups

-followed by 20 Rebound Pushups 

5. 8 Sets: Speed Russian Lunges 

-20 seconds on, 30 seconds off 

Movement Session: 

1.  Front Delt Raise Holds 5 Minutes each arm 

2.  Lateral Delt Raise Holds 5 Minutes each arm 

3.  Bent Over Lateral Delt Raise Hold 5 Minutes each arm 

4. 10 Sets: 

-30 second One-Legged Squat Hold 

-1 Minute Dead Hang 

-30 second One-Legged Squat Hold (other leg) 

5. Lunge Hold 5 Minutes 

6. Cross Crawl Superman 5 Minutes 

Movement Session:

1.  3 Minute Single Leg Raise Hold 

-followed by 50 reps Calf Raises on leg you held with 

-repeat other leg 

2. 3 Minute Wall Sit Hold

3. 2 Sets: 

-Pushup Bottom Hold 2 Minutes

-followed by 50 Front Delt Rebounds

4. 2 Sets: 

-Pushup Bottom Hold 2 Minutes 

-followed by 50 Lateral Delt Rebounds 

5. 2 Sets:

-1 Minute Handstand Holds

-followed by 20 Scap Pushups 

6. 3 Sets Lateral Speed Skaters 

-(30 second hold with 10 jumps then 30 second hold other leg) 

7. 5 Minute Cross Crawl Superman 

Movement Session:

1. 5 on 5 off Methodic Lunge Hold 

2. 5 Minute Pushup Top Position Hold

3. 2 Sets: 

-30 second One-Legged Squat Hold

-30 Lunge Bounces

-30 second One-Legged Squat Hold (other leg) 

-30 Lunge Bounces (other leg) 

4. 6 Sets: 

-30 second Dip Shrug Top Position Hold 

-20 Scap Pull-Ups

5. 3 Sets: 

-30 second Supported Squat Hold 

-followed by 30 yard sprint 

Movement Session: 

1.  12 Sets: 

-1 Minute Top Position Pushup Hold

-25 Standing Towel Chest Presses 

-25 Overhead Towel Press 

-Rest 30 seconds 

-Repeat until 12 sets