Elite Level 6-Day Training Routine

Exercise 1 of 13

Single-Leg Shoulder Bridge

Equipment

Sets

3

Reps

10*

Rest

60 sec

*Per leg

Exercise 2 of 13

Hollow-Body Single-Leg Kick

Equipment

Sets

3

Reps

15*

Rest

60 sec

*Per leg

Exercise 3 of 13

Bentover Rear-Delt Raise

Equipment

Sets

3

Reps

10

Rest

60 sec

Exercise 4 of 13

Glute-Ham Raise Situp

Equipment

Sets

3

Reps

10

Rest

60 sec

*Optional substitution: V-ups

Exercise 5 of 13

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

6*

Rest

60 sec

Play How to

*65% of 1RM

Exercise 6 of 13

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

4*

Rest

60 sec

How to

*75% of 1RM

Exercise 7 of 13

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

2

Rest

60 sec

How to

*85% of 1RM

Exercise 8 of 13

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

2

Rest

60 sec

How to

*90% of 1RM

Exercise 9 of 13

Barbell Deadlift

Equipment

Barbell

Sets

1

Reps

1

Rest

60 sec

How to

*95% of 1RM

Exercise 10 of 13

Row “Buy In”

Equipment

Sets

1

Reps

500m

Rest

--

Exercise 11 of 13

Barbell Deadlift

Equipment

Barbell

Sets

3

Reps

5

Rest

--

How to

*225 lbs

Exercise 12 of 13

High Box Jump

Equipment

Box

Sets

3

Reps

10

Rest

--

Play How to

*24-inch box. Optional substitution: flat bench.

Exercise 13 of 13

Butterfly Situp

Equipment

Sets

3

Reps

15

Rest

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