STEALTH INSERT NAME

Week 1
Sport
Cycle
Phase
Movement/Strength/Performance

DAY 1
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 2
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 3
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Landmine Rows
Barbell Hip Thrusts
Reverse Lunges
Intraworkout reset
Slow Eccentric Push-up
Squat
Core/Plank
Intraworkout reset
Finsher
STEALTH INSERT NAME
Week 2
Sport
Cycle
Phase
Movement/Strength/Performance

DAY 1
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 2
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 3
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Landmine Rows
Barbell Hip Thrusts
Reverse Lunges
Intraworkout reset
Slow Eccentric Push-up
Squat
Core/Plank
Intraworkout reset
Finsher
STEALTH INSERT NAME
Week 3
Sport
Cycle
Phase
Movement/Strength/Performance

DAY 1
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 2
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 3
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Landmine Rows
Barbell Hip Thrusts
Reverse Lunges
Intraworkout reset
Slow Eccentric Push-up
Squat
Core/Plank
Intraworkout reset
Finsher
STEALTH INSERT NAME
Week 4
Sport
Cycle
Phase
Movement/Strength/Performance

DAY 1
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 2
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Pull-Vert/Horizontal
Hip Dominant
Split/Step/Lunge
Intraworkout reset
Push-Vert/ Horizontal
Squat
Core/Plank
Intraworkout reset
Finsher

DAY 3
Exercise sets reps rest Notes set 1 set 2 set 3 set 4 set 5 set 6 set 7
Landmine Rows
Barbell Hip Thrusts
Reverse Lunges
Intraworkout reset
Slow Eccentric Push-up
Squat
Core/Plank
Intraworkout reset
Finsher
 Pull_Vertical_Horizontal Hip_Dominant Split_Step_Lunge

Bent Over BB Rows Deadlif Lunges

Seated Cable Rows Barbell RDL's Split Squats

DB Rows Barbell Hip Thrusts DB Step-Ups

Prone DB Rows Sumo Deadlifs Step-Downs

T-Bar Rows Deficit Deadlifs BB Bulgarian Split Squats

Face Pulls Back Extensions Reverse Lunges

Face Pulls with External Rotation Back Extension Iso-Holds Rear Foot Elevated Split Squats

Band Pull-Aparts Reverse Hypers Single-Leg Squat to Box

Pull-ups (Various Grips) Banded Pull-Throughs Diesel Lunges

Weighted Pull-ups (Various Grips) Pull-Throughs Lateral Box Step-Ups

Chin-Ups (Various Grips) Swiss Ball Back Bridge w/ Leg Curls Half Kneeling to Box Step-Up

Weighted Chin-Ups (Various Grips) Forward Sled Drags One-Leg Squat to Box

Lat Pulldowns (Various Grips) Backwards Sled Drags Prowler

Inverted Rows Kettlebell Swings Forward Sled Dragging

Weighted Inverted Rows Good Mornings Backward Sled Dragging

Landmine Rows Dumbbell Swings Lateral Sled Dragging

TRX Rows Glute Bridges

Prone DB Posterior Flyes Single-Leg Glute Bridges

Prone DB L-Flyes Hip Abducted Glute Bridges

Iso-holds Y,T,W,L Hip Thrusts with Feet Elevated

Heavy DB RDL's
 Intraworkout_Resets Push_Vertical_Horizontal Squat
Prone Dislocates Bench Press Barbell Squats
1:5:10 Pull-ups Incline DB Bench Press Front Squats
1:5:10 Push-ups DB Bench Press Box Squats
Underhand Pull-Aparts w/ Dislocates Curl to Military Press Goblet Squats
1:5:10 Goblet Squats Military Press Goblet Cossack Squats
Scapular Wall Slides w/ Foam Roller DB Military Press Zercher Squats
Overhead Walks Floor Press 1 1/2 Goblet Squats
Overhead Iso-Holds DB Floor Press SSB Squats
90/90 Hip Mobility Drill Crush Grip DB Bench Landmine Squats
Standing OH Reach w/Lif Of Crush Grip DB Incline Bench Goblet Squats with Iso-Holds
Sphinx w/ side-to-side Looks Barbell Push-ups
Face Pulls w/ Ext. Rotation & iso-Holds Banded Push-ups
Quick Hip Mobility on Bench Weighted Push-ups
Glute Bridge Sequence w/ iso-Holds Close-Grip Push-up
Prone Dowel Press Close-Grip Bench
Prone Dowel Lif of w/ Press Close-Grip Incline Bench
Back Ext. w/ Iso-Hold Feet Elevated Push-ups
Inchworm with Push-up Planks Slow Eccentric Push-ups
Goblet Squat to Hamstring Stretch Push-ups
Prone Blackburns Wide-Grip Push-ups
Sliding Pigeons on Foam Roller Single-Arm DB Standing DB Military Press

Rolling Planks on Foam Roller

 Core Finisher
RKC Planks Intervals
Reverse Planks (Bridges) Prowler
Inchworm with Push-up Plank Aerobic
Foam Roller Roll-outs
AB Rollouts
Ab Rollouts w/ Hip Abducted
Reverse Planks (Bridges)
Hanging Leg Raises
Rolling Planks on Foam Roller
Sets

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
 Reps

1
2
3
4
5
6
7
8
9
10
12
15
20
25
30
40
45
50
75
100
125
150
175
200
6/leg
8/leg
10/leg
12/leg
15/leg
20/leg
 Athlete
INSERT NAME