3 SpecForce Daily Workouts PDF

Table Of Contents
Recon Phase............................................................................................................4
Alpha Phase Progressions......................................................................................8
Alpha Phase - Program 2......................................................................................12
Bravo Phase Progressions...................................................................................16
Charlie Phase Progressions.................................................................................23
Charlie Phase - Program 2...................................................................................29

Disclaimer - Please Read This
The information provided in this workout program is for educational purposes only.
The author, Todd Lamb, is not a doctor and this information shouldnt be taken as medical
advice.
You should get a physicians approval before attempting any of the information in this
program. This program is designed for healthy adults of 18 years and older.
If you have any existing injuries, conditions or health issues, please seek your physicians
approval before attempting any type of information in this program.
The author is not liable or responsible for any damages, resulting from the use of this
program.
**The user acknowledges any risk of injury, caused or alleged, with the use of this
information. If your physician advises to not use the information provided in the program,
please abide by those orders.**

All rights reserved. No part of this publication may be reproduced, transcribed, transmitted,
or translated in any language, without the written permission and signature of Todd Lamb
and Rogue Syndication Inc.
Recon Phase
The Recon Phase is a movement preparatory phase where we address tissue quality
and introduce the basics of creating abdominal tension. While this Recon Phase protocol
appears deceptively simple, this is without question the most important protocol. If you are
going to see the benefit of an ab development program, and actually develop visible abs,
activation of all of the muscles which support abdominal tension and stabilize your spine
is critical. Please do this routine daily as indicated. Starting with Day 1, you should add the
Recon Phase to the Alpha Phase, Bravo Phase, and Charlie Phase for a more stabilized and
effective workout.
Recon Phase - Day 1

Recon Phase Day 1 Sets x Reps Rest Video Link
Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video
T spine mobility (peanut) 1 min 30 Seconds Watch Video
T spine mobility (foam roller) 1 min 30 Seconds Watch Video
Banded hip distraction 1 min/s 30 Seconds Watch Video
Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video
Couch stretch 1 min/s 30 Seconds Watch Video
Cat cow 1 x 10 30 Seconds Watch Video
Open book 1 x 10 30 Seconds Watch Video
Bracing technique 1 x 10 30 Seconds Watch Video
SpecForceFactor.com/store | 4
SpecForce daily workouts
Recon Phase - Day 2
Recon Phase - Day 3

Dead bug 1 x 10 30 Seconds Watch Video
Recon Phase - Day 4
Glute bridge 1 x 10 30 Seconds Watch Video
Recon Phase - Day 5

Plank - RKC 1 x 30 30 Seconds Watch Video
Recon Phase - Day 6
Recon Phase - Day 7

Congratulations! You have now completed one of the most comprehensive Ab/ Trunk
programs ever developed. The core strength you now possess is second to none. Enjoy the
healthy advantages and quality of life that accompany a strong well structured core.
Alpha Phase Progressions
The Alpha Phase Progression has 2 programs. These programs are meant to be done in
concert with any other strength or mass program you are currently doing preferably 3 times
per week.
Program 1 is laid out in 6 steps.
When you are able to complete a step with the number of reps and good quality movement
with accuracy, only then are you able... ok I will take it one step further only then are you
PERMITTED, to progress to the next step.
Dont be fooled for a second and think this is too easy.
If you are doing it properly you will significantly tax your trunk musculature and develop it into
a mid-section that would make Hollywood actors and actresses jealous.
Now lets get down to work.
Alpha Phase Program 1 - Step 1

Alpha Phase 1 Sets x Reps Rest Video Link
Bracing Technique 2 x 10 1 min Watch Video
Dead Bug 2 x 10 1 min Watch Video
Glute Bridge 2 x 10 1 min Watch Video
Bird Dog 2 x 10 1 min Watch Video
2 x 30
Plank - RKC Style 1 min Watch Video
seconds
2 x 20
Side Plank 1 min Watch Video
seconds
Alpha Phase 1 Sets x Reps Rest Video Link
2 x 45
seconds
2 x 30
seconds/ side

Alpha Phase 1 Step 3 Rest Video Link
2 x 50
seconds
2 x 35
seconds/ side
2 x 55
seconds
2 x 40
seconds/ side
2 x 30
Hollow Rock Hold 1 min Watch Video
seconds

3 x 45
seconds
3 x 30
seconds/ side
3 x 30
seconds
3 x 55
seconds
3 x 40
seconds/ side
3 x 40
seconds
Alpha Phase - Program 2
Alpha Phase Program 2 has alternating steps. Alternate between program step A and step
B. Do step A the first time you exercise and proceed to step B the next time. If you can
complete both A and B then proceed to the next step.
The program is to be completed 3 to 4 times per week in addition to your regular strength
program.
The program is complete when you are capable of doing the most advanced exercise
progression for any given exercise but in particular the Hollow Rocks and Planks (with limb
lifts).
To be specific, if you are not able do complete the MOST advanced version of the Hollow
Rocks, Arch Rocks or you are unable to complete the Plank plus Limb Lifts in the prescribed
manner
Dont sweat it.
Continue to do the step until you can complete them. Dont worry, your abs and obliques
are already developing into an eye popping mid-section. 99% of the population is not doing,
or capable of doing what you are doing.
Stay the course, focus on quality movement. Your body will tell you when it is ready to
progress, not sooner.
Alpha Phase Program 2 - Step 1A
Alpha Phase 2 Step 1a - Sets x Reps Rest Video Link
1 min 30
Dumbell Pull Over 3x8 Watch Video
seconds
1 min 30
Ab Rollout 3x8 Watch Video
seconds
1 min 30
Bridge Plus Leg Lift 3x8 Watch Video
seconds
1 min 30
Bicycle Crunch 3x8 Watch Video
seconds
Alpha Phase Program 2 - Step 1B

Alpha Phase 2 Step 1b - Sets x Reps Rest Video Link
1 min 30
Hollow Rocks Progressions 3x8 Watch Video
seconds
1 min 30
Arch Rocks 3x8 Watch Video
seconds
1 min 30
Active Shoulder Push 3x8 Watch Video
seconds
1 min 30
Plank-plus limb lift 3x8 Watch Video
seconds
1 min 30
Side Plank plus Leg Lift 3x8 Watch Video
seconds
Alpha Phase 2 Step 2a - Sets x Reps Rest Video Link
1 min 30
Dumbell Pull Over 3 x 10 Watch Video
seconds
1 min 30
Ab Rollout 3 x 10 Watch Video
seconds
1 min 30
Bridge Plus Leg Lift 3 x 10 Watch Video
seconds
1 min 30
Bicycle Crunch 3 x 10 Watch Video
seconds

1 min 30
Hollow Rocks Progressions 3 x 10 Watch Video
seconds
1 min 30
Arch Rocks 3 x 10 Watch Video
seconds
1 min 30
Active Shoulder Push 3 x 10 Watch Video
seconds
1 min 30
Plank-plus limb lift 3 x 10 Watch Video
seconds
1 min 30
Side Plank plus Leg Lift 3 x 10 Watch Video
seconds
Alpha Phase 2 Step 3a - Steps x Reps Rest Video Link
1 min 30
Dumbell Pull Over 3 x 12 Watch Video
seconds
1 min 30
Ab Rollout 3 x 12 Watch Video
seconds
1 min 30
Bridge Plus Leg Lift 3 x 12 Watch Video
seconds
1 min 30
Bicycle Crunch 3 x 12 Watch Video
seconds

1 min 30
Hollow Rocks Progressions 3 x 12 Watch Video
seconds
1 min 30
Arch Rocks 3 x 12 Watch Video
seconds
1 min 30
Active Shoulder Push 3 x 12 Watch Video
seconds
1 min 30
Plank-plus limb lift 3 x 12 Watch Video
seconds
1 min 30
Side Plank plus Leg Lift 3 x 12 Watch Video
seconds
Bravo Phase Progressions
Bravo phase is broken down into 2 programs each of which has 6 steps.
Once you can complete the exercises in each step with good form and quality movement
you can progress to the next step.
These are more advanced movements that require you to have developed the tissue
strength and musculature to complete the number of reps outlined for each movement in
each step.
Arch Rocks and Hollow Rocks are particularly challenging and the tendency is to hinge at
the hips.
It is your ability to properly perform this movement which will demonstrate your abs and core
to create stiffness and an iron core that properly stabilizes your spine.
Finally in the last program in Bravo Phase you will perform advanced moves which not
only demonstrate superior abs and trunk development but they are High Speed and only
performed by highly fit and strong Like You!
Bravo Phase Program 1 - Step 1
Bravo Phase 1 Sets x Reps Rest Video Link
Handstand Hold 3 x 20 seconds 3 min Watch Video

(Front to Wall)
Hanging Leg Raise 3x8 3 min Watch Video
L Sit Knee Tuck Hold for 30 seconds 3 min Watch Video

Rings or Dip Bar
Hollow Rocks 3x8 2 min Watch Video
Arch Rocks 3x8 2 min Watch Video
Back Extensions 3x8 2 min Watch Video


(Front to Wall)
Hanging Leg Raise 3 x 10 3 min Watch Video

Rings or Dip Bar
Hollow Rocks 3 x 10 2 min Watch Video
Arch Rocks 3 x 10 2 min Watch Video
Back Extensions 3 x 10 2 min Watch Video
Bravo Phase Program 1- Step 3

(Front to Wall)

Rings or Dip Bar


(Front to Wall)
Hanging Leg Raise 4x8 3 min Watch Video

Rings or Dip Bar
Hollow Rocks 4x8 2 min Watch Video
Arch Rocks 4x8 2 min Watch Video
Back Extensions 4x8 2 min Watch Video

(Front to Wall)

Rings or Dip Bar


(Front to Wall)

Rings or Dip Bar
Knees to Elbow 3x8 2 min Watch Video
Skin the Cat Progression 1 3x5 3 min Watch Video
L Sit Single Leg Hold for 30 seconds 3 min Watch Video

(Rings or Dip Bar)
Reverse Hyper Extensions 3x8 3 min Watch Video
Bicycle Crunch 3x8 3 min Watch Video

Knees to Elbow 3 x 10 2 min Watch Video
Skin the Cat Progression 1 3 x 6-8 3 min Watch Video

(Rings or Dip Bar)
Reverse Hyper Extensions 3 x 10 3 min Watch Video
Bicycle Crunch 3 x 10 3 min Watch Video
Knees to Elbow 3 x 12 2 min Watch Video
Skin the Cat Progression 1 3 x 8-10 3 min Watch Video

(Rings or Dip Bar)
Bicycle Crunch 3 x 12 3 min Watch Video


(Rings or Dip Bar)
Candle Stand 3x8 3 min Watch Video
Toes to Bar (or Rings) 3x8 3 min Watch Video
Skin the Cat Progression 1 4 x 10 3 min Watch Video

(Rings or Dip Bar)
Candle Stand 3 x 12 3 min Watch Video
Toes to Bar (or Rings) 3 x 12 3 min Watch Video


(Rings or Dip Bar)
Candle Stand 3 x 10 3 min Watch Video
Toes to Bar (or Rings) 3 x 10 3 min Watch Video
Charlie Phase Progressions
Welcome to Charlie Phase. If you have progressed to this level you will have a trunk and abs
that are extremely well developed.
The musculature you have developed and stability through your core will be among the top
5% of people, so congratulations.
All of the muscles the create your trunk are firing properly which will allow you to enjoy a high
quality of life, display a magnificent mid section and perform incredible acts of pure strength.
Whether you want to do levers on a bar or you just want to be able to get back to a higher
level of lifting or just picking up your kids.
Once you have arrived at Charlie Phase youre well along a path to being exceptionally
strong, pain free and operating at high level.
You are going to have a higher degree of enjoyment as a result those around you will also
benefit from your positive state.
Charlie Phase is broken into 2 programs. Program 1 has 9 steps, and it is highly likely it will
take a significant time period to move through all 9 steps. It is designed that way and there is
no specific time frame.
When you can complete a step you advance to the next one. There is no rush on the Charlie
Phase, get through it as you are able.
This phase consists of many different progressions of exercises. Follow the steps as
required. Once you can complete a step, progress to the next step. Allow 1-2 days between
days for proper rest and recuperation.
Charlie Phase Program 1 - Step 1
Charlie Phase 1 Sets x Reps Rest Video Link
L - Sit (Bi-Lateral) Hold 40 seconds 2-3 min Watch Video
Back Lever 5 x 15 seconds 2-3 min Watch Video

Banded Progression
Skin The Cat Progression 2 3x5 2-3 min Watch Video
Front Lever Banded 5 x 15 seconds 2-3 min Watch Video
Candle Stand
(Tuck Legs - Lower and 3x8 2-3 min Watch Video
Raise
Single Arm Handstand Hold 20 seconds / 2-3 min Watch Video

Hold side

Back Lever 5 x 15 seconds 2-3 min Watch Video

Banded Progression
Skin The Cat Progression 2 4x5 2-3 min Watch Video
Front Lever Banded 5 x 15 seconds 2-3 min Watch Video
Candle Stand
(Tuck Legs - Lower and 3 x 10 2-3 min Watch Video
Raise

Hold side
5 x 15 seconds
Back Lever (lighter band) 2-3 min Watch Video
Banded Progression
5 x 15 seconds
Front Lever Banded (lighter band) 2-3 min Watch Video
Candle Stand
(Tuck Legs - Lower and 3x8 2-3 min Watch Video
Raise

Hold side

5 x 20 seconds
Back Lever (same band as 2-3 min Watch Video
Banded Progression previous)
Back Lever Tuck 5 x 10-15 seconds 2-3 min Watch Video

(extend hips)
Front Lever Tuck 5 x 10-15 seconds 2-3 min Watch Video

(extend hips)
Candle Stand
(Tuck Legs - Lower and 3 x 10 2-3 min Watch Video
Raise
Back Lever Single Leg 5 x 10-15 seconds 2-3 min Watch Video
5 x 20 seconds
Front Lever Banded (same band as 2-3 min Watch Video
previous)
Front Lever - Single Leg 5 x 10-15 seconds 2-3 min Watch Video
3 x 10 (tuck legs
Dragon Fly (Flag) 2-3 min Watch Video
while lowering)
Single Arm Handstand 5 x 20 seconds 2-3 min Watch Video

Hold

L - Sit Bilateral 5 x 20 seconds 2-3 min Watch Video
Front Lever Single Leg 6 x 15 - 20 seconds 2-3 min Watch Video
Candle Stand - Single Leg 3 x 12 2-3 min Watch Video

(lower and raise)
Handstand (Toes off Wall) 5 x 25 seconds 2-3 min Watch Video
Charlie Phase Program 1- Step 7
Back Lever - Banded

(Change Bands to Less 6 x 15 seconds 2-3 min Watch Video
Resistance)
Skin the Cat Progressions 3x8 2-3 min Watch Video

(2)
Front Lever Banded

(Change Bands to Less 6 x 15 seconds 2-3 min Watch Video
Resistance)
Dragon Fly (Flag) 3x5 2-3 min Watch Video
Candle Stand - Single Leg 3 x 12 2-3 min Watch Video
Charlie Phase Program 1- Step 8

Back Lever - Banded 6 x 20-25 seconds 2-3 min Watch Video

(Same Band as Step 7)
Skin the Cat Progression 2 4 x 8 set 2-3 min Watch Video
Front Lever - Banded 6 x 20-25 seconds 2-3 min Watch Video

(Same Band as Step 7)
Front Lever Single Leg 4 x 20-25 seconds 2-3 min Watch Video
Dragon Fly (Flag) 4x5 2-3 min Watch Video
Back Lever - Banded 6 x 15 seconds 2-3 min Watch Video

(Change Band)
Front Lever - Banded 4 x 20-25 seconds 2-3 min Watch Video

(Change Band)
Dragon Fly (Flag) 4 x 6-8 2-3 min Watch Video
Handstand 5 x 30 seconds 2-3 min Watch Video
Charlie Phase - Program 2
There are very few people who will ever be able to complete this phase of training. It really
is more of a demonstration phase which will show you whether or not you have developed
the INSANE trunk strength that is required to perform these moves. If you are able to do this
stage of the program it need only be done 2 times per week. You can continue to develop
your abs and trunk strength by increasing the difficulty or rep numbers in either Charlie
Phase Program 1 or Program 2.
Charlie Phase 2 Sets x Reps Rest
A1 Freestand Handstand 3 x 5 max hold 2-3 min
B1 L-Sit 3 x 5 max hold 2-3 min
C1 Skin the Cat 3 x 5 to 10 reps 2-3 min
D1 Front Lever 3 x 5 max hold 2-3 min
Back Lever
E1 (Demo shows with Band but remove the 3 x 5 max hold 2-3 min
band)
F1 Human Flag Pole 3 x 5 max hold 2-3 min

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Table Of Contents

Alpha Phase Progressions......................................................................................8

Alpha Phase - Program 2......................................................................................12

Bravo Phase Progressions...................................................................................16

Charlie Phase Progressions.................................................................................23

Charlie Phase - Program 2...................................................................................29

Recon Phase - Day 1

Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video

T spine mobility (peanut) 1 min 30 Seconds Watch Video

T spine mobility (foam roller) 1 min 30 Seconds Watch Video

Banded hip distraction 1 min/s 30 Seconds Watch Video

Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video

Couch stretch 1 min/s 30 Seconds Watch Video

Cat cow 1 x 10 30 Seconds Watch Video

Open book 1 x 10 30 Seconds Watch Video

Bracing technique 1 x 10 30 Seconds Watch Video

Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video

T spine mobility (peanut) 1 min 30 Seconds Watch Video

T spine mobility (foam roller) 1 min 30 Seconds Watch Video

Banded hip distraction 1 min/s 30 Seconds Watch Video

Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video

Couch stretch 1 min/s 30 Seconds Watch Video

Cat cow 1 x 10 30 Seconds Watch Video

Open book 1 x 10 30 Seconds Watch Video

Bracing technique 1 x 10 30 Seconds Watch Video

Recon Phase - Day 3

Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video

T spine mobility (peanut) 1 min 30 Seconds Watch Video

T spine mobility (foam roller) 1 min 30 Seconds Watch Video

Banded hip distraction 1 min/s 30 Seconds Watch Video

Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video

Couch stretch 1 min/s 30 Seconds Watch Video

Cat cow 1 x 10 30 Seconds Watch Video

Open book 1 x 10 30 Seconds Watch Video

Bracing technique 1 x 10 30 Seconds Watch Video

Dead bug 1 x 10 30 Seconds Watch Video

Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video

T spine mobility (peanut) 1 min 30 Seconds Watch Video

T spine mobility (foam roller) 1 min 30 Seconds Watch Video

Banded hip distraction 1 min/s 30 Seconds Watch Video

Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video

Couch stretch 1 min/s 30 Seconds Watch Video

Cat cow 1 x 10 30 Seconds Watch Video

Open book 1 x 10 30 Seconds Watch Video

Bracing technique 1 x 10 30 Seconds Watch Video

Dead bug 1 x 10 30 Seconds Watch Video

Glute bridge 1 x 10 30 Seconds Watch Video

Recon Phase - Day 5

Lacrosse ball: diaphragm release 1 min 30 Seconds Watch Video

T spine mobility (peanut) 1 min 30 Seconds Watch Video

T spine mobility (foam roller) 1 min 30 Seconds Watch Video

Banded hip distraction 1 min/s 30 Seconds Watch Video

Psoas/Illiacus ball + KB tac/move 1 min/s 30 Seconds Watch Video

Couch stretch 1 min/s 30 Seconds Watch Video

Cat cow 1 x 10 30 Seconds Watch Video

Open book 1 x 10 30 Seconds Watch Video

Bracing technique 1 x 10 30 Seconds Watch Video