*Star
t with lighter resistance bands and increase resistance as your ability progresses.
Exer
cise
W
eek 1
W
eek 2
W
eek 3
W
eek 4
Sets
Reps
Sets
Reps
Sets
Reps
Sets
Reps
TRI SET
Band
Pull Through
3
8-10
3
8-10
3
10-12
3
12-15
Push Up-Band Resisted
3
8-10
3
8-10
3
10-12
3
12-15
Front Bridg
e (Plank)
3
:30 sec
3
:40 sec
3
:50 sec
3
1:00 min
Rest 1:00 Minute after each full T
ri Set,
repeat for remaining sets,
then mo
ve to the next T
ri Set block.
TRI SET
Single Leg Pull
Through
3
6-8 ea
3
6-8 ea
3
8-10 ea
3
12-15 ea
Kneeling Band Chest Fly
3
8-10
3
8-10
3
10-12
3
12-15
Single Leg Lo
wering
3
4-6 ea
3
6-8 ea
3
6-8 ea
3
8-10 ea
Rest 1:00 Minute after each full T
ri Set,
repeat for remaining sets,
then mo
ve to the Super Set block.
SUPER
SET
Prone Band Leg Cur
l
2
8-10
2
8-10
2
10-12
2
12-15
Band Front Raise
2
8-10
2
8-10
2
10-12
2
12-15
Rest :30-45 Seconds after each full Super Set,
repeat for remaining set,
then mo
ve to the next Super Set block.
SUPER
SET
Band
Tricep Push Do
wn
2
8-10
2
8-10
2
10-12
2
12-15
Suitcase Cr
unches
2
15
2
20
2
25
2
30
Rest :30-45 Seconds after each full Super Set,
repeat for remaining set,
then you are completed with the Day 1 wor
kout.
*T
ake 1 Reco
ver
y day
, then proceed with Phase 1
—
Day 2 wor
kout
Phase 1—Da
y
1
Complete all ex
ercises and sets in one TRI/Super Set block,
then mo
ve to the next block of ex
ercises.
