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03 the standards

The Standards

I suggest up to 12 weeks of Standards, preferably after 12 weeks of Dense. Driving up my measurable strength in these uncommon areas is how I changed my genetic expectancy for athleticism and bulletproofing.

Lower Body Session 1: Mon

  • Sled (10 minutes)
  • Ankle Flexors (3 sets, 15 reps)
  • Knee Flexors (3 sets, 5 reps)
  • Hip Flexors (3 sets, 20 reps)
  • Petersen Step Up (5 sets, 20 reps)
  • Couch Stretch (2 sets, 30 sec)

Hips & Upper body Session 1: Tue

  • External Rotation (3 sets, 10 reps)
  • Full-Range Pullup or Pulldown (3 sets, 10 reps)
  • ATG Pushup or Dip (3 sets, 10 reps)
  • Incline Pigeon Pose (3 sets, 30 sec)
  • Single-Leg Back Extension (3 set, 10 reps)

Lower Body Session 2: Thu

  • Sled (10 minutes)
  • Ankle Flexors (3 sets, 15 reps)
  • Knee Flexors (3 sets, 5 reps)
  • Hip Flexors (3 sets, 20 reps)
  • ATG Split Squat (5 sets, 10 reps)
  • Couch Stretch (2 sets, 30 sec)

Hips & Upper Body Session 2: Friday

  • Trap-3 Raise (3 sets, 10 reps)
  • Incline Powel Raise (3 sets, 10 reps)
  • ATG Shoulder Press (3 sets, 10 reps)
  • Incline Pigeon Pose (3 sets, 30 sec)
  • Dumbbell Romanian Deadlift (3 sets, 20 reps)