INTEGRAL STRENGTH PHASE ONE - WEEK 1 - ASSESSMENT SESSION


Day Do This Notes (include your Ease & Quality rating)

Broad Jump: Perform three jumps and measure each one.

The last one is your starting point.

Shrimp Squat: How far down can you go with good form on
each leg?

Push-Up: At what level can you perform a push-up with good

form?

Bridge Press-Up: Are you able to push up into a bridge? If

Day 1
not, at what level can you perform this?

Chin-Ups: At what level can you perform a chin-up with good

form?

Inverted Press: At what level can you perform an inverted

press?

L-Sit: At what level can you perform a L-Sit?

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 2 no rating needed no rating needed
other light training program)

1. Broad Jumps - Do 3

2. Shrimp Squats (Step Back Lunge)- Start on weak leg. Do

Day 3 as many as you can in 20 sec (on each leg, with good form)
Do 3 rounds of this
circuit, rest 2-3 min 3. Push-Ups (Knee Push-Up) - Do for 20 sec
between rounds.
Work on the easiest
variation of the 4. Bridge (Shoulder Bridge) - Do for 20 sec
exercises.
5. Chin-Ups (Jump to Controlled Lower) - Do as many as you
can in 20 sec while not letting go of the bar
Round:
1 6. Inverted Press (A-Frame Inverted Press, Halfway) - Do 20
sec
2
3 7. L-sit (Toes on Floor) - Hold for 20 sec

8. Hollow Body Series (Face Up) - Do 20 sec

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 4 no rating needed no rating needed
other light training program)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

1. Broad Jumps - Do 3

2. Shrimp Squats (Stall Step Back Lunge) - Start on weak leg.

Day 5 Do as many as you can (20 sec on each leg, with good form)
Do 3 rounds of this
circuit, rest 2-3 min 3. Push-Ups (Full Plank, Lower Knee Push-Up) - Do for 20
between rounds. sec
Work on the second
easiest variation of the 4. Bridge (Push To Top of Head on Ground) - Do for 20 sec
exercises.
5. Chin-Ups (Jump to Hold to Controlled Lower) - Do as many
as you can in 20 sec while not letting go of the bar
Round:
6. Inverted Press (A-Frame Legs Closed Inverted Press,
1
Halfway) - Do 20 sec
2
3 7. L-sit (One Foot on Floor) - Hold for 20 sec

8. Hollow Body Series (Side) - Do 20 sec (both sides)

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

1. Broad Jumps - Do 3

Day 1
2. Shrimp Squats (Half Shrimp Squat, No Leg Hold) - Start on
Do 3 rounds of this
weak leg. Do as many as you can in 20 sec (on each leg,
circuit, rest 2-3 min
with good form)
between rounds.
Work on the third
3. Push-Ups (Half Push-Up) - Do for 20 sec
easiest variation of the
exercises.
If you're unable to do 4. Bridge (Halfway Bridge Press) - Do for 20 sec
the exercise at the
level in today's video,
step back to the 5. Chin-Ups (Jump Halfway, Pull to Hold, Controlled Lower) -
previous variation for Do as many as you can in 20 sec while not letting go of the
the next few sessions." bar

6. Inverted Press (Inverted Press Halfway, Weight to the

Round: Front) - Do 20 sec
1
2 7. L-sit (Tuck Hold) - Hold for 20 sec
3

8. Hollow Body Series (Face Down) - Do 20 sec

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 2 no rating needed no rating needed
other light training program)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

1. Broad Jumps - Do 3

2. Shrimp Squats (Three-Quarter Shrimp Squat) - Start on

Day 3 weak leg. Do as many as you can in 20 sec (on each leg,
with good form)
Do 3 rounds of this
circuit, rest 2-3 min
between rounds. 3. Push-Ups (Full Push-Up) - Do for 20 sec
Work on the fourth
easiest variation of the
4. Bridge (Full Bridge Press) - Do for 20 sec
exercises.

5. Chin-Ups (Full Chin-Up) - Do as many as you can in 20 sec

while not letting go of the bar
Round:
1 6. Inverted Press (A-Frame Inverted Press, Head to Floor) -
Do 20 sec
2
3
7. L-sit (Single Leg Extended) - Hold for 20 sec

8. Hollow Body Series (Face Up, Side,Face Down) - Do each

version for 20 sec (for Side version do both sides)

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 4 no rating needed no rating needed
other light training program)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT 


Rating Rating
Day Do This
Ease Quality

1. Broad Jumps - Do 3

2. Shrimp Squats (Full Shrimp Squat, No Leg Hold) - Start on

Day 5
weak leg. Do as many as you can in 20 sec (on each leg,
Do 3 rounds of this with good form)
circuit, rest 2-3 min
between rounds.
3. Push-Ups (Hollow Body Push-Up) - Do for 20 sec
Work on the fifth
easiest variation of the
exercises. 4. Bridge (Full Bridge Press) - Do for 20 sec

5. Chin-Ups (Full Chin-Up) - Do as many as you can in 20 sec

while not letting go of the bar
Round:
1 6. Inverted Press (Legs Elevated Inverted Press) - Do 20 sec
2
3 7. L-sit (Both Legs Extended Hold) - Hold for 20 sec

8. Hollow Body Series (Face Up, Side,Face Down) - Do each

version for 20 sec (for Side version do both sides)

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold - Do 30 sec each position
Round:

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 3 no rating needed no rating needed
other light training program)

Day 4
1. Broad Jumps - Do 3
Strength & Power
Circuit
2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3
in 30 sec (on each leg, with good form)
min in between.

3. Chin-Ups - Do as many as you can in 30 sec while not

Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 5 1. Superset 1: Inverted Press - Do 30 sec

Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
Round: 1. Superset 2: Hollow Body Hold -Do 30 sec each position

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec

After the supersets… Jump Rope - 1 min on. 1 min off. Total of 3 rounds (3 min) no rating needed no rating needed

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3 2. Superset 2: Bridge Press-Ups - Do 30 sec

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 3 no rating needed no rating needed
other light training program)

Day 4 1. Broad Jumps - Do 3

Strength & Power
Circuit
2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 3 rounds, rest 2-3
in 30 sec (on each leg, with good form)
min in between.

3. Chin-Ups - Do as many as you can in 30 sec while not

Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE 


Rating Rating
Day Do This
Ease Quality

Day 5
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 3 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Active recovery day (work on Vitamin, Focused Flexibility, or

Day 6 no rating needed no rating needed
other light training program)

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 5 - ASSESSMENT SESSION 


Day Do This Notes (include your Ease & Quality rating)

Broad Jump: Perform three jumps and measure each one.

The last one is your new starting point.

Shrimp Squat: How far down can you go with good form on
each leg?

Push-Up: At what level can you perform a push-up with good

form?

Bridge Press-Up: Are you able to push up into a bridge? If

Day 1
not, at what level can you perform this?

Chin-Ups: At what level can you perform a chin-up with good

form?

Inverted Press: At what level can you perform an inverted

press?

L-Sit: At what level can you perform a L-Sit?

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 2 1. Superset 1: Inverted Press - Do 30 sec

Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 4 rounds, rest 2-3
min in between.
Round: 1. Superset 2: Hollow Body Hold -Do 30 sec each position

1 2 3
4 2. Superset 2: Bridge Press-Ups - Do 30 sec

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 3 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 4 rounds, 2-3 min 3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 4 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 4 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 5
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 4 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4

Jump Rope- After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 6 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 4 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 4 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 4 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 3 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 4 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 4 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 4 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 5
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 4 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:

1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME 


Rating Rating
Day Do This
Ease Quality

Day 6 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 4 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 5 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4 5

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 5 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4 5

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy
GMB Integral Strength Program Charts
INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 3 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 5 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4 5

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 4 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 5 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4 5

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 5
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 5 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4 5

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 6 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 5 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4 5

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 1 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 5 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4 5

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 2
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 5 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4 5

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 3 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 5 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4 5

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY 


Rating Rating
Day Do This
Ease Quality

Day 4 1. Broad Jumps - Do 3

Strength & Power
Circuit 2. Shrimp Squats - Start on weak leg. Do as many as you can
Do 5 rounds, rest 2-3 in 30 sec (on each leg, with good form)
min in between.
3. Chin-Ups - Do as many as you can in 30 sec while not
Round: letting go of the bar

1 2 3
4. L-sit - Hold for 30 sec
4 5

Sprints - After completing all rounds of the circuit, do 3 rounds

After the circuit… no rating needed no rating needed
of sprints, for 60 sec each (with 60 sec rest in between)

Day 5
1. Superset 1: Inverted Press - Do 30 sec
Strength Endurance
Superset 2. Superset 1: Push-Ups - Do 30 sec
Do 5 rounds, rest 2-3
min in between.
1. Superset 2: Hollow Body Hold -Do 30 sec each position
Round:
1 2 3
2. Superset 2: Bridge Press-Ups - Do 30 sec
4 5

Jump Rope - After the superset, do 1 min on,1 min off for a
After the supersets… no rating needed no rating needed
total of 3 rounds (3 min)

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts

INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY

Rating Rating
Day Do This
Ease Quality

Day 6 1. Broad Jumps - Do 2

Integrated
Conditioning 2. Shrimp Squats - Do 10 sec, on each leg.
Circuit
Do 5 rounds, 2-3 min
3. Chin-Ups - Do as many as you can in 10 sec
in between.
Choose the variation
for each move that is 4. L-sit - Hold for 10 sec
below your current
level.
5. Inverted Press - Do 10 sec

6. Push-Ups - Do 10 sec

Round: 7. Hollow Body (Face Up) - Do 10 sec

1 2 3
8. Bridge Hold - Do 10 sec
4 5

Day 7 Rest day (relax and have fun!) no rating needed no rating needed

Use the following measures to rate your exercises:

Ease : max effort, Quality: broken, rough,

challenging, solid, relaxed smooth, snappy

GMB Integral Strength Program Charts