Phase 3 · Part 11 · Workout 3

PART 11: GYM FLOW & ADAPTABILITY

Understanding the gym floor

Review part guide

Workout 3 of 3

Workout 3

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6Exercises

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Exercise 01

Leg Press Machine-Sumo

Sets4

Reps / Time10-15

Rest30-60 Seconds

Coaching notesShowHide

Lean all the Back, Wide Position With Feet and LEgs, Push Through Hips, Drive Knees Outward

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Exercise 02

Pec Fly Machine

Sets4

Reps / Time10-15

Rest30-60 Seconds

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In a Wrapping Motion Bring Hands Together While Engaging Pecs

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Exercise 03

Core Leg Raises

Sets4

Reps / Time10-25

Rest30-60 Seconds

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Lay on your Back, Push Lumber Into floor, Lower legs Until Lumbar wants to Come off Ground.

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Exercise 04

Assisted Step Ups

Sets4

Reps / Time10-15

Rest30-60 Seconds

Coaching notesShowHide

Using a Band or Something to Help you Stand on Box to have better Control, Push Through Hip

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Exercise 05

Cable-Over Head Tricep Extention

Sets4

Reps / Time10-15

Rest30-60 Seconds

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One leg Forward, Keep Elbows High, Straighten Arms

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Exercise 06

EZ Bar Standing Shoulder Press

Sets4

Reps / Time10-15

Rest30-60 Seconds

Coaching notesShowHide

Weight on lead Leg, Finish with Bar Above Head