Training 3: Hypertrophy/ pulling & lower body strength & stability

Exercise Sets/reps.
Week 1

Week 2

Week 3

Week 4
RI Tempo
Single-leg squat progression (AIREX) 3 x 10-15 3 x 10-15 3 x 8 - 12 3 x 8 - 12 2' 2-0-E
Pull-up progression 3 x 8 - 12 3 x 8 - 12 3 x 6 - 10 3 x 6 - 10 2' 2-0-2
Overhead squat 2 x 8 - 12 2 x 8 - 12 2 x 6 - 10 2 x 6 - 10 2' 2-0-E
Inverse row 3 x 12 3 x 12 3 x 10 3 x 8 2' 2-0-2
Single-leg squat & reach (AIREX) → Single-leg squat & reach around the clock (AIREX) 3 x 10-15 3 x 10-15 3 x 8 - 12 3 x 8 - 12 2' 2-0-E/2-0-E
Biceps curl 3 x 7 - 12 3 x 7 - 12 3 x 7 - 12 3 x 7 - 12 2' 2-0-2
Resisted slide-board back lunge (AIREX) 3 x 12@ 3 x 10@ 3 x 10@ 3 x 8@ 2' 2-0-E
Straight leg raise 3 x 10-15 3 x 10-15 3 x 12-20 3 x 12-20 1' 2-0-2