ProgramGym TransitionPart 11Workout 2
Phase 3 · Part 11 · Workout 2

PART 11: GYM FLOW & ADAPTABILITY

Understanding the gym floor

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Workout 2 of 3

Workout 2

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6Exercises
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Exercise 01

Kettle Bell Stiff Leg RDL-

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Focus Hip joint, Hinge to Isolate Hamstring and Glute, Balance
Exercise demoVideo or GIF slot
Exercise 02

Cable-Standing Single Arm Row

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
One leg Forward, Utilize Pulling Shoulder Blade
Exercise demoVideo or GIF slot
Exercise 03

EZ Bar Standing Shoulder Press

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Weight on lead Leg, Finish with Bar Above Head
Exercise demoVideo or GIF slot
Exercise 04

Cable-Over Head Tricep Extention

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
One leg Forward, Keep Elbows High, Straighten Arms
Exercise demoVideo or GIF slot
Exercise 05

Single Leg Glute Bridge on Exercise Ball

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Push through Heel, Squeeze Glute & Hamstring, Raise Hips up
Exercise demoVideo or GIF slot
Exercise 06

Cable Crossover (T)

Sets4
Reps / Time10-15
Rest30-60 Seconds
Coaching notesShowHide
Use Shoulder Blades, Relax Neck
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