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

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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

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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