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  • Xlift Workout Plan PDF

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    Hanzel Cornelia
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    The XLIFT workout plan focuses on skill development for foundational movements through exercises like squats, deadlifts, power cleans, and box jumps using equipment such as a PVC pipe, Olympic barbell, and kettlebell. The workout is divided into two sets where the goal of the first set is to learn the movements and the second set challenges participants to complete as many rounds as possible in 15 minutes to build strength and conditioning. Participants are instructed to warm up for 5 minutes, stretch for 5 minutes after, and take adequate rest between exercises to focus on form over fatigue and avoid injury.

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    The XLIFT workout plan focuses on skill development for foundational movements through exercises like squats, deadlifts, power cleans, and box jumps using equipment such as a PVC pipe, Olympic barbell, and kettlebell. The workout is divided into two sets where the goal of the first set is to learn the movements and the second set challenges participants to complete as many rounds as possible in 15 minutes to build strength and conditioning. Participants are instructed to warm up for 5 minutes, stretch for 5 minutes after, and take adequate rest between exercises to focus on form over fatigue and avoid injury.

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    84 views1 page

    Xlift Workout Plan PDF

    Uploaded by

    Hanzel Cornelia
    The XLIFT workout plan focuses on skill development for foundational movements through exercises like squats, deadlifts, power cleans, and box jumps using equipment such as a PVC pipe, Olympic barbell, and kettlebell. The workout is divided into two sets where the goal of the first set is to learn the movements and the second set challenges participants to complete as many rounds as possible in 15 minutes to build strength and conditioning. Participants are instructed to warm up for 5 minutes, stretch for 5 minutes after, and take adequate rest between exercises to focus on form over fatigue and avoid injury.

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    XLIFT WORKOUT PLAN

    WORKOUT Learn the basic xlift movements


    GOAL
    WORKOUT Skill development for foundation movements of xlift
    DESCRIPTION

    SAFETY Have an effective warm up. Seek assistance when needed. Stay hydrated. Please seek guidance
    BRIEF from your GP for any injuries or medical conditions

    EQUIPMENT PVC pipe, Olympic barbell, medicine ball

    DURATION 45 mins

    5 min warm
    up. Complete
    each exercise
    WARM UP Arm circles Glute bridge Inchworm Squats Hip openers
    for 30 secs.
    Perform two
    rounds

    Session design & equipment Methodology

    When starting out, complete all movements The goal of the first section of the workout
    at least twice a week to help reinforce the is to learn the movements required to
    development. Everyone learns at a different progress to more advanced movements and
    rate so reps, weights and sets are dependant intensity. This means that fatigue is not the
    upon the individual. When choosing your goal but skill development is. Take relevant
    weight selection, work moderately starting rest to stay focused and avoid injury. If
    off with a light weight and working up to find trying these movements for the first time, it’s
    approximately 50-70% of your 1 rep max. For recommended to practice with a PVC pipe
    Set A, complete 1 round. For Set B, complete or broom handle before moving towards a
    as many rounds as you can in 15 minutes weighted Olympic barbell

    Exercise
    Set Exercise Time Reps Equipment
    recovery
    THE
    WORKOUT
    A1 Air squat 10 N/A 60 secs

    Olympic
    A2 Front squat 10 60 secs
    barbell
    N/A
    Olympic
    A3 Deadlift 10 60 secs
    barbell
    Olympic
    A4 Power clean 10 60 secs
    barbell
    Olympic
    B1 Clean 15 minutes, 1 N/A
    barbell
    complete as
    B2 Box jumps many rounds 10 Plyo box N/A
    as possible
    B3 Swing 10 Kettlebell N/A

    COOL DOWN 5 min stretching


    Complete
    each stretch Hamstring Quadricep Shoulder
    STRETCH Child’s pose Tricep stretch
    for 30 stretch stretch stretch
    secs

    For a full body Olympic Lifting workout, the majority of our clubs have a dedicated lifting
    IF YOU LIKE platform. Some clubs also have signature xlift classes which include Olympic Lifting with high
    THIS, TRY... intensity body weight exercises in the workout. Alternatively, try our Signature SHRED class
    which combines compound lifting with HIIT exercises

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