Get started with Phase One, which combines some heavy lifting with dynamic movements to create a total-body routine that will prep you for Phase Two of Professional Edge. If you're up for it, add weight where relevant to up the intensity.

You'll perform this workout six times over the 12-week program, during weeks 1-4.

PROFESSIONAL EDGE: PHASE 1 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Sets
Reps
Rest
Squat Jump
4
10
45 sec
Hex Bar Squat
4
10
45 sec
Step Ups
4
10 ea side
45 sec
Lateral Lunges
4
10 ea side
45 sec
Elevated RDLs
4
10 ea side
45 sec
Med Ball Ceiling Toss
4
10
45 sec
Non-Plyo Push ups
4
10
45 sec
Pull Ups
4
10
45 sec
Single-Arm Band rows
4
10 ea side
45 sec
Shoulder Complex: Front Raise, Side Raise, Upright Row

Perform exercises as a complex, doing one set of each exercise straight through before resting.

4
10
45 sec

Check out the workout and video demonstrations below. And don't forget to warm up before and stretch after the workout.


*This workout can be tailored to lifters of all levels using the guidelines below and by adding or increasing:

BEGINNER:

  • 2-3 sets
  • 12-15 reps
  • 45-60 sec rest

INTERMEDIATE:

  • 3-4 sets
  • 10-12 reps
  • 45 sec rest

ADVANCED:

  • 4-5 sets
  • 10-12 reps
  • 30-45 sec rest
See the full Professional Edge Training Schedule>>
Return to the Professional Edge Program>>

Get started with Phase One, which combines some heavy lifting with dynamic movements to create a total-body routine that will prep you for Phase Two of Professional Edge. If you're up for it, add weight where relevant to up the intensity.

You'll perform this workout six times over the 12-week program, during weeks 1-4.

PROFESSIONAL EDGE: PHASE 1 LIFTING WORKOUT

Below sets, reps and rest based on intermediate lifter.*
Exercise
Sets
Reps
Rest
Squat Jump
4
10
45 sec
Hex Bar Squat
4
10
45 sec
Step Ups
4
10 ea side
45 sec
Lateral Lunges
4
10 ea side
45 sec
Elevated RDLs
4
10 ea side
45 sec
Med Ball Ceiling Toss
4
10
45 sec
Non-Plyo Push ups
4
10
45 sec
Pull Ups
4
10
45 sec
Single-Arm Band rows
4
10 ea side
45 sec
Shoulder Complex: Front Raise, Side Raise, Upright Row

Perform exercises as a complex, doing one set of each exercise straight through before resting.

4
10
45 sec

Check out the workout and video demonstrations below. And don't forget to warm up before and stretch after the workout.


*This workout can be tailored to lifters of all levels using the guidelines below and by adding or increasing:

BEGINNER:

  • 2-3 sets
  • 12-15 reps
  • 45-60 sec rest

INTERMEDIATE:

  • 3-4 sets
  • 10-12 reps
  • 45 sec rest

ADVANCED:

  • 4-5 sets
  • 10-12 reps
  • 30-45 sec rest
See the full Professional Edge Training Schedule>>
Return to the Professional Edge Program>>