Advanced

  • Improved movement efficiency
  • Increased power output
  • Extreme functional training

Please select one of the Advanced Programs below

and

Click on the exercise name to view the exercise video

Month 1

Click here to download a pdf of Advanced Month 1

Dynamic Warm-up Bosu
S/L Squat 10
S/L Rotate 10
S/L Squat & Swing 10
S/L Squat & Rotate 10
S/L Squat & Press 10

 

Dynamic Stretch Focussing – calves/hipflexors/adductors/glutes/hamstrings/quads/lower back/pecs

 

Circuit
Med Ball lunge & touch with burpee push ups 10
45d jumps with push up touch & extends 10
Push up rotates with 90d hold & med ball touch 10

 

Balance on Swiss Ball x2           Reps
Hip Extensions 10
Leg Raises 10
Russian Twists 10
Roll into side plank 10
Opp Leg & arm extensions 10
Kneeling 30s
Jacknives with push-ups 10
Plank hold 30s

 

Exercise – DAY 1
Sets Reps Exercise – DAY 2 Sets Reps
Cable static lunge w woodchop 2 10 S/A Flys on ball leg up 2 10
S/L BB Deadlifts w_ curl 2 10 S/A Cable press on bosu 2 10
S/L Lunges 2Bosu w_ tri ext 2 10 S/A Cable plank pulls leg up 2 10
S/L KB Bosu stands ups w_ sh press 2 10 S/A Cable pulls on bosu 2 10
S/L Glute holds w_ DB rows 2 10 S/A Seated ball lat raises leg up 2 10
S/L Hamstring curl with DB ch press 2 10 S/A Upside KB press in side plank 2 10

 

Month 2

Click here to download a pdf of Advanced Month 2

Dynamic Warm-up/Circuit x2
Lunge F&B with twist

10 (20)

Squat Rot & Press

10 (20)

Lunge Rot & Press L+R

10

Squat & Swing

10 (20)

Push ups on m.ball

20

Push up roll & rot m.ball

10

Jump onto m.ball & push-up

10

 

Barbell Circuit x 2
Deadlifts

10

Squat & Upright Rows

10

Clean & Squats

10

Clean & Press

10

Push Press

10

 

Exercise – DAY 1   

Sets

Reps

Exercise – DAY 2

Sets

Reps

Alt Lunge w_ BB press

3

6 (12)

TRX Pull & press

3

6

Alt BB Deadlift

3

6 (12)

Cable Pull & fly – bosu

3

6

Alt Pistol Squats

3

6 (12)

Push & pull on cable

3

6

OH KB Squats

3

6

Alt DB Chest press – ball

3

6 (12)

Squats

3

6

Cable Flys – ball

3

6

Alt DB Sh Press on Ball

3

6 (12)

Alt Cable rows in squat

3

6 (12)

Handstand Push-up – wall

3

6

Weighted U/G Pull-ups

3

6

 

Month 3

Click here to download a pdf of Advanced Month 3

Dynamic Warm-up x 2
Squat & Swing up

10 (20)

Squat Rot & Press

10 (20)

Lunge & Press up

10 (20)

Squat & Swing

10 (20)

 

Circuit x 2
Alt KB Cleans

10 (20)

2KB Swings

10

2KB Squat & Press

10

2KB Jump Squats

10

Jump Lunges

20

Jump Squats

20

Burpee Push-ups

20

Jump forward & 2 Jumps back

10

W/G Pull-ups

10

Clap Push-ups

20

U/G Pull-ups

10

N/G Jump Push-ups

20

 

Exercise – DAY 1 Superset

Sets

Reps

 

Reps

KB Split Lunge

3

10 (20)

BB Clean & Press

10

S/A Overhead Squat

3

10 (20)

BB Deadlift

10

Clean step & squat

3

10 (20)

Smith Squats / Back squats

10

S/A U/G Pull-ups

3

10 (20)

BB Curls

10

 

Exercise – DAY 2 Superset

Sets

Reps

 

Reps

S/A Bosu jump push-up

3

10 (20)

Smith Bench Press / Bench Press

10

S/A TRX Pulls

3

10 (20)

BB Bent Over Rows

10

S/A Rotation Press

3

10 (20)

BB Shoulder Press

10

S/A DB Skull Crusher

3

10 (20)

Dips (weighted)

10