Week 10 (Phase 4)

Stick to the basics and complete the actions below this week:

Actions

  1.  Track what you eat & drink before you consume it
  2.  Meditate daily for 2+ minutes
  3.  Continue with the the TRINITY weights workouts and Thought Transformers

Workout Calendar

Workout 1

Workout breakdown:

1. No Noise Deadlift – 5 x 12, 8, 6, 6, 6
2a. Paused Single Arm Row- 3 x 8-10
2b. Two-Arm Row – 3 x 10
3a. Tempo Romanian Deadlift – 3 x 8-10 (5 sec lowering)
3b. Tempo Glute Bridge – 3 x 8-10 (3 sec in the top)
4a. Bicep Curl – 5 x 30, 20, 10, 20, 30
4b. Floor Press – 5 x 30, 20, 10, 20, 30

45-60 seconds rest between each set

Workout 2

Workout breakdown:

1. Pause Squat – 5 x 12, 8, 6, 6, 6 (3 second pause in the bottom)
2a. Eccentric Push Up – 3 x 6-10
2b. Resistance Band Face Pull – 3 x 10-15
3a. Shoulder Press – 3 x 6-8 (per arm)
3b. Push Press – 3 x failure (per arm)
4a. Box Step Up – 3 x 20 (total)
4b. Alternating V-up – 3 x 10 (total)
4c. Wall Sit – 3 x 30 secs
4d. High Plank – 3 x 30 secs

45-60 seconds rest between each set

Workout 3

Workout breakdown:

1a. Single Leg Romanian Deadlift – 4 x 8/side
1b. Curl & Press – 4 x 8/side
2a. Banded Single Arm Row – 4 x 10-15/side (1 sec pause)
2b. Single Leg Glute Bridge – 4 x 6-8/side
3a. Kettle Bell Swing – 4 x 15
3b. Reverse Grip Resistance Band Curl – 4 x 10-15
3c. Kettle Bell Curl – 4 x 10-15

45-60 seconds rest between each set

Workout 4

Workout breakdown:

1. Bulgarian Split Squat – 4 x 8/side (heavy)
2a. Incline Push up – 4 x 6-12
2b. Resistance Band Pull Apart – 4 x 12
3a. Overhead Reverse Lunge – 4 x 10/side
3b. Goblet Squat – 4 x 12
4a. Clamshells – 3 x 8-10
4b. Toe Touches – 3 x 10/side
4c. Mountain Climbers – 3 x 10/side

45-60 seconds rest between each set

End Of Week

Check in with your coach by clicking the button below:

Once you’ve checked in with your coach, you can mark the week as “completed” using the button below: