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HOLY GRAIL OF STRENGTH

THE HOLY GRAIL OF STRENGTH IS TO BE EXECUTED IN THE FOLLOWING ORDER:

  • EXPLOSION (PAIRED WITH CORE)
  • SQUATS (PAIRED WITH PRE-HAB)
  • BENCH (PAIRED WITH PRE-HAB)
  • DEADLIFTS (PAIRED WITH PRE-HAB)
  • FINISHER

NOT SURE WHAT EXERCISES TO EXECUTE?
  • USE THE LINKS BELOW TO FIND VIDEO SAMPLES

WANT A SAMPLE PROGRAM?
  • SCROLL TO THE BOTTOM

NEED MORE GUIDANCE?
  • IF YOU HAVE A GYM --> CLICK HERE
  • IF YOU DON'T HAVE A GYM --> CLICK HERE
​

PROGRAM FRAMEWORK: (PICK ONE FROM EACH CATEGORY)

WARM-UP 

  • WARM-UP

EXPLOSION 

  • JUMPS
  • OLYMPIC LIFTS

CORE 

  • CORE

SQUATS / LUNGES 

  • LUNGES
  • SPLIT SQUATS
  • SQUATS

PRE-HAB (LOWER BODY 1) 

  • ANKLES
  • SINGLE LEG

BENCH 

  • BENCH PRESS​​

PRE-HAB (UPPER BODY) 

  • SHOULDERS

DEADLIFT / HINGE 

  • DEADLIFT
  • ROMANIAN DEADLIFT (RDL'S)

PRE-HAB (LOWER BODY 2) 

  • GLUTES
  • HIPS

FINISHERS

  • SHOULDERS
  • PULL-UPS
  • ROWS

COOL DOWN

  • COOL DOWN​

ACCESSORY WORK

ARMS

  • BICEPS
  • SHOULDERS
  • SHRUGS
  • TRICEPS

FIELD WORK

  • FOOTBALL READY

GRIP

  • GRIP

NECK

  • NECK

BONUS VIDEO

  • HOW TO WRAP YOUR BAND

SAMPLE WORKOUT

SAMPLEPROGRAM.xlsx
File Size: 13 kb
File Type: xlsx
Download File

Day 1:
  • WARM-UP
  • BODY WEIGHT CONTINUOUS SQUAT JUMPS
  • BW SINGLE LEG RCK PLANK HOLDS
  • DB GOBLET SQUAT
  • FIRE HYDRANTS (SIDE)
  • ELEVATED SHOULDER RETRACTIONS
  • DB NEUTRAL GRIP BENCH PRESS​
  • DB RDL
  • DB BENT OVER ROW​
  • ELEVATED PUSH-UPS
  • BAND IRON NECK
  • COOL DOWN

Day 2:
  • WARM-UP
  • BARBELL SHRUGS
  • PLATE TRIPLE EXTENSION
  • PLATE OVERHEAD SQUATS
  • SUPINE LEG LIFTS
  • BW SINGLE LEG PLANK SCAP RETRACTIONS
  • ​DB NEUTRAL GRIP ALTERNATING INCLINE BENCH PRESS
  • SPEED SUMO DEADLIFT
  • FIGURE 4 HIP EXTENSION (BENCH)
  • ​ELEVATED INVERTED ROW
  • BAND PALLOF HOLD
  • COOL DOWN​​

Day 3:
  • WARM-UP
  • SIDE LOW PUSH
  • BAND RCK SIDE PLANK
  • DB ONE ARM OVERHEAD LUNGE
  • BW SINGLE LEG STEP-UPS (SIDE)
  • BAND FACE PULLS
  • SPEED BENCH PRESS
  • SUMO DEADLIFT
  • BAND ANKLE MOBILIZATION
  • CHIN-UPS​
  • BW NEGATIVE SL SQUATS
  • COOL DOWN


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