Tracker Sheet

Lower Body Burn Advanced

Week 1 Week 2 Week 3
Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Step to Sumo Squat Hip Opener Sumo Hip Opener Sumo
(R) Squat (R) Squat (R)
1 & 5 O'Clock Lunge
1 O'Clock Lunge (R) 5 O'Clock Lunge (R) (R)
Combo (R) Combo (R) Combo (R)
Step to Sumo Squat Hip Opener Sumo Hip Opener Sumo
(L) Squat (L) Squat (L)
11 O'Clock Lunge 11 & 7 O'Clock
(L) 7 O'Clock Lunge (L) Lunge (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Megan Minute: Sumo Megan Minute:
Sumo Squat Squat Sumo Squat
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Swing to Rack Hip Thrust Walkout Alt. Single Leg RDL
Alt. SL L Sit
Narrow Squat Abduction Front Squat
Megan Minute: Megan Minute: Hip
Swing to Rack Thrust Megan Minute: RDL
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Split Squat (R) Split Squat (R) Split Squat (R)
Knee Drive with Ext
Knee Drive (R) Hover Knee Drive (R) (R)
Combo (R) Combo (R) Combo (R)
Split Squat (L) Split Squat (L) Split Squat (L)
Knee Drive with Ext
Knee Drive (L) Hover Knee Drive (L) (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Alt Megan Minute: Alt Megan Minute: Alt
Rev Lunge Rev Lunge Rev Lunge
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
RDL Kang Squat Walking Side Lunge
Calf Raises Kickstand RDL Calf Raises
 Megan Minute: Megan Minute:
Megan Minute: RDL Goblet Squat Shifting Side Lunge
 Tracker Sheet
Upper Body Burn Advanced
Week 1 Week 2 Week 3
Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Decline Press (R) Decline Press (R) Decline Press (R)
Neutral Narrow Press Wide Neutral Press
Supinated Press (R) (R) (R)
Combo (R) Combo (R) Combo (R)
Decline Press (L) Decline Press (L) Decline Press (L)
Neutral Narrow Press Wide Neutral Press
Supinated Press (L) (L) (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Megan Minute: Megan Minute:
Decline Press + Alt Decline Press + Alt Decline Press + Alt
Press Press Press
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Alt Crossbody Chest
Tricep Push-Up Fly Curl to Arnold Press
Wide Neutral Bent-
Shoulder Shrugs Overhead Tricep Ext Over Row
Megan Minute:
Megan Minute: Crossbody Chest Fly Megan Minute:
Shoulder Shrugs + Alt Fly Arnold Press
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
1/2 Kneeling Row 1/2 Kneeling Row
(R) 1/2 Kneeling Row (R) (R)
Swing to Negative
Hammer Curl (R) Shoulder Shrugs (R) Curl (R)
Combo (R) Combo (R) Combo (R)
1/2 Kneeling Row
(L) 1/2 Kneeling Row (L) 1/2 Kneeling Row (L)
Swing to Negative
Hammer Curl (L) Shoulder Shrugs (L) Curl (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Megan Minute: Beast Megan Minute:
Beast Rows Rows Beast Rows
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
 Shoulder Press Reverse Fly Tricep Push-Up
Kneeling Lateral
Alt Tricep Extension Lateral Raise V-Raise Raise
Megan Minute:
Megan Minute: Megan Minute: Beast to Tricep
Push Press Upright Row Push-Up
 Tracker Sheet
Full Body Burn Advanced

Week 1 Week 2 Week 3

Block 1 Block 1 Block 1
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Side Lunge to Clean Side Lunge to Clean Side Lunge to Clean
(R) (R) (R)
Push Press (R) Push Press Lunge(R) Split Jerk (R)
Combo (R) Combo (R) Combo (R)
Side Lunge to Clean Side Lunge to Clean Side Lunge to Clean
(L) (L) (L)
Push Press (L) Push Press Lunge (L) Split Jerk (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Megan Minute: Alt Megan Minute:
Shifting Side Lunge Press Thrusters Shifting Side Lunge
Block 2 Block 2 Block 2
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Sumo Squat Curl Swing to Rack Alt Crossbody Row
Reverse Fly Drag Curls Squat Valley Press
Megan Minute: Megan Minute: Megan Minute:
Sumo Squat Swing to Rack Bent-Over Rows
Block 3 Block 3 Block 3
Set 1 Set 2 Set 1 Set 2 Set 1 Set 2
Chest Press (R) Chest Press (R) Chest Press (R)
Hip Thrust (R) SL Hip Thrust (R) SL Hip Thrust (R)
Combo (R) Combo (R) Combo (R)
Chest Press (L) Chest Press (L) Chest Press (L)
Hip Thrust (L) SL Hip Thrust (L) SL Hip Thrust (L)
Combo (L) Combo (L) Combo (L)
Megan Minute: Megan Minute: Chest Megan Minute:
Chest Press Press Chest Press
Block 4 Block 4 Block 4
Set 1 Set 2 Set 3 Set 1 Set 2 Set 3 Set 1 Set 2 Set 3
Alt Bent-Over Wide Z-Press to Overhead
Rotational Rows Rows Tricep Ext
Forward/Backward
Lunge Shrug + Calf Raises Alt L Sit
Megan Minute: Megan Minute: Megan Minute: Z-
Renegade Rows Renegade Rows Press + Alt Press
 Tracker Sheet
Power Ignite Advanced

Week 1 Week 2 Week 3

Block 1: EMOM (5 Min) Block 1: EMOM (5 Min) Block 1: EMOM (5 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5
SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5
SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5
SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5
SA Floor High Pull 10-10 Hang Clean 5-5 Snatch 5-5
Block 2: EMOM (5 Min) Block 2: EMOM (5 Min) Block 2: EMOM (5 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
Loaded Beast Push-
Loaded Beast Push- Up to Burpee Lateral
Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8
Loaded Beast Push-
Loaded Beast Push- Up to Burpee Lateral
Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8
Loaded Beast Push-
Loaded Beast Push- Up to Burpee Lateral
Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8
Loaded Beast Push-
Loaded Beast Push- Up to Burpee Lateral
Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8
Loaded Beast Push-
Loaded Beast Push- Up to Burpee Lateral
Loaded Beast Push-Up 12 Up to Burpee 8 Hop 8
Block 3: EMOM (10 Min) Block 3: EMOM (10 Min) Block 3: EMOM (10 Min)
Reps 1 Min Reps 1 Min Reps 1 Min
Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad
Jump 10-10 Lunge Jump 10-10 Jump 10-5
Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10
Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad
Jump 10-10 Lunge Jump 10-10 Jump 10-5
Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10
Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad
Jump 10-10 Lunge Jump 10-10 Jump 10-5

Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10

Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad
Jump 10-10 Lunge Jump 10-10 Jump 10-5
Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10
Loaded Squat to Squat Loaded Lunge to Skier Swing to Broad
Jump 10-10 Lunge Jump 10-10 Jump 10-5
Plank to Bear Hop 15 Side Sit-Throughs 20 Front Sit-Throughs 10