November 14, 2019
3 Day Excel Program
3 Day Excel Program
Here is where we start developing your true inner athlete and transform your body in an incredibly powerful and efficient machine. This is not for beginners, but its also not something too hard you can’t complete. Focus on form and quality, and the speed will come. Here we go!!
- Training Goal: Developing your inner athlete
- Level: Intermediate
- Days per week: 3 days per week
- Training Time: 60 minutes
*Always start with a Dynamic Warmup prior to any and all workouts
Day one
CORE STABILITY / Speed |
SETS |
REPS |
| Ball waves | 1 | 15 |
| Side planks | 1 | 30 Seconds |
| Bridge w/ leg extension | 1 | 20 |
| (Make sure ball between legs) | ||
| Kneeling Rotational Throws | 2 | 10 |
| Broad Jumps | 2 | 10 |
| Ball Slams | 2 | 10 |
*Start with a dynamic warm up. Never start an exercise program without making sure your body is loose and the blood is flowing. (Click here to see Dynamic Warmup)
RESISTANCE STRENGTH TRAININg |
SETS |
REPS |
| 1a. Hex Bar Deadlift | 3 | 12 |
| 1b. Single Arm Bent Over Row | 3 | 12 |
| 1c. Push Up | 3 | 12 |
| 2a. Lunge Jumps | 3 | 12 |
| 2b. Lat Pulldown | 3 | 12 |
| 2c. Single Arm Incline Press | 3 | 12 |
| 12 |
*These are superset exercises.. They consist of 3 stations per group. Complete exercises 1A,1B and 1C before moving onto groups 2.
*If you or your gym doesn’t have a TRX, supplement it with a machine
Finish todays workout with the following stretches:
Gastric Stretch
Day TWO
CORE STABILITY / Speed |
SETS |
REPS |
| Half Kneeling Downward Chops | 1 | 15 |
| Half Kneeling Horizontal Chops | 1 | 15 |
| Side Plank With Pull Row | 1 | 15 |
| Front Plank with lat Pull | 1 | 15 |
| Rotational Throws | 2 | 10 |
| Kettlebell Swing | 2 | 10 |
| Med Ball Slams | 2 | 10 |
*Start with a dynamic warm up. Never start an exercise program without making sure your body is loose and the blood is flowing. (Click here to see Dynamic Warmup)
RESISTANCE STRENGTH TRAININg |
SETS |
REPS |
| 1a. Sumo Squats | 3 | 12 |
| 1b. TRX Row | 3 | 12 |
| 1c. Push Press | 3 | 12 |
| 2a. Single Leg Bridges | 3 | 12 |
| 2b. Single arm Lat pulldown | 3 | 12 |
| 2c. Single Arm Dumbbell Press | 3 | 12 |
*These are superset exercises.. They consist of 3 stations per group. Complete exercises 1A,1B and 1C before moving onto groups 2.
*If you or your gym doesn’t have a TRX, supplement it with a machine
Finish todays workout with the following stretches:
Gastric Stretch
Day three
CORE STABILITY / Speed |
SETS |
REPS |
| Arm Plank with Leg Movement | 1 | 15 |
| Plank With Shoulder Tap | 1 | 15 |
| Side Plank | 1 | 15 |
| Bridge With Leg Extension | 1 | 15 |
| Med Ball Slams | 2 | 10 |
| Vertical Jumps | 2 | 10 |
| Lateral bounds (Speed Skaters) | 2 | 10 |
*Start with a dynamic warm up. Never start an exercise program without making sure your body is loose and the blood is flowing. (Click here to see Dynamic Warmup)
RESISTANCE STRENGTH TRAININg |
SETS |
REPS |
| 1a. Split Squat | 3 | 12 |
| 1b. Golf Posture Standing Row | 3 | 12 |
| 1c. Alternating Dumbbell Press | 3 | 12 |
| 2a. Torso Elevated Weighted Hip Thrust | 3 | 12 |
| 2b. Lat Pulldown | 3 | 12 |
| 2c. Kneeling Rotational Throws | 3 | 12 |
| 12 |
*These are superset exercises.. They consist of 3 stations per group. Complete exercises 1A,1B and 1C before moving onto groups 2.
*If you or your gym doesn’t have a TRX, supplement it with a machine
Finish todays workout with the following stretches:
Gastric Stretch