Phase 3 : Day 1 : Lift

Workout Summary:

Welcome to Phase 3 of Project Break On Through! This is the last of 3 phases of the program and we are starting the week off with a killer workout. Make sure you complete a FULL 20 seconds of stretching on each hip during superset #1. This will help open up your hips for the rest of the workout! LETS WORK!

Before starting Day 1, complete an active warm-up (5 minutes to get the blood flowing), work on opening up your hips, loosen up your back and get mentally prepared to put in some more work.


Workout Directions:

Complete each superset for 5 rounds. To complete a superset, you would do exercise A1 for 12 reps on each side, directly followed by exercise A2 for 20 seconds on each hip. After you complete a round of each superset, rest for 30 seconds. After you complete 5 rounds of each superset, rest for 2 minutes and move onto the following superset. (between superset A and B, B and C, C and D).


Superset #1. 5 Rounds.

A1: SANDBAG Squat Clean X 12

A2: Pigeon Stretch X 20 seconds each side

Superset #2. 5 Rounds.

B1: SANDBAG Back Squat X 10

B2: STRAPS Inverted Row X 10

Superset #3. 5 Rounds.

C1: SANDBELL Swing X 15

C2: SANDBELL Split Stance Bent Over Row X 8 each side

Superset #4. 5 Round.

D1: STRAPS Rear Foot Elevated Goblet Squat X 8 each side

D2: SANDBAG 1-Leg Romanian Deadlift X 8 each side


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