“The Line”

A-Line

Wednesday, March 30th, 2022

A1. Goblet squat @3131; 8-10; rest 15sec
A2. Strict pronated pullup or assisted pullup accumulate 15reps; rest 90sec x 3
B1. Glute bridge floor press @2020; 12-15; rest 15sec
B2. DB or KB Reverse lunges 12/leg alt leg per rep; rest 90sec x 3
C1. Side plank Powell raise @2020; 8/arm; rest 15sec
C2. Seated DB external rotation @2020; 8/arm; rest 60sec x 3
D. Hollow body hold accumulate 1min

Growth

Wednesday, March 30th, 2022

Rest Day - Active

If you must be in the gym complete
3 rounds easy
Row 500m
20 walk lunges
10 Pullups
10 Dips static
10 GHD situps
10 Hip Ext
10 OHS 33/45#

GPP is great for this day as well

Ride a bike
Practice Swim drills
Play a Sport
Master Self Care

Commit

Wednesday, March 30th, 2022

Rest up send me an email and follow the Growth or A-Line if you must train.

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