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?
Day 1
Bridge Press-Up: Are you able to push up into a bridge? If 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, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT
Day Day 2
Do This Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)
Rating
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3 Day 3
2. Shrimp Squats (Step Back Lunge)- Start on 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 (Knee Push-Up) - Do for 20 sec
Work on the easiest variation of the exercises.
4. Bridge (Shoulder Bridge) - Do for 20 sec
Round:
5. Chin-Ups (Jump to Controlled Lower) - Do as many as you can in 20 sec while not letting go of the bar 6. Inverted Press (A-Frame Inverted Press, Halfway) - Do 20 sec
1 2 3
7. L-sit (Toes on Floor) - Hold for 20 sec 8. Hollow Body Series (Face Up) - Do 20 sec
Day 4
Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE ONE - WEEK 1 - PRACTICE CIRCUIT
Day
Do This
Rating
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3 Day 5 Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the second easiest variation of the exercises. Round:
2. Shrimp Squats (Stall Step Back Lunge) - Start on weak leg. Do as many as you can (20 sec on each leg, with good form) 3. Push-Ups (Full Plank, Lower Knee Push-Up) - Do for 20 sec 4. Bridge (Push To Top of Head on Ground) - Do for 20 sec 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 6. Inverted Press (A-Frame Legs Closed Inverted Press, Halfway) - Do 20 sec
1 2 3
7. L-sit (One Foot on Floor) - Hold for 20 sec 8. Hollow Body Series (Side) - Do 20 sec (both sides) Day 6 Day 7
Active recovery day (work on Vitamin, Focused Flexibility, or other light training program) Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT
Day
Do This
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 3 Day 1 Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the third easiest variation of the exercises. If you're unable to do the exercise at the level in today's video, step back to the previous variation for the next few sessions."
2. Shrimp Squats (Half Shrimp Squat, No Leg Hold) - Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Half Push-Up) - Do for 20 sec
4. Bridge (Halfway Bridge Press) - Do for 20 sec 5. Chin-Ups (Jump Halfway, Pull to Hold, Controlled Lower) Do as many as you can in 20 sec while not letting go of the bar 6. Inverted Press (Inverted Press Halfway, Weight to the Front) - Do 20 sec
Round: 1
7. L-sit (Tuck Hold) - Hold for 20 sec
2 3
8. Hollow Body Series (Face Down) - Do 20 sec
Day 2
Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)
Use the following measures to rate your exercises:
GMB Integral Strength Program Charts
Ease : max effort, challenging, solid, relaxed
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT
Day
Do This
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 3
Day 3 Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the fourth easiest variation of the exercises.
2. Shrimp Squats (Three-Quarter Shrimp Squat) - Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Full Push-Up) - Do for 20 sec
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:
6. Inverted Press (A-Frame Inverted Press, Head to Floor) Do 20 sec
1 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) Day 4
Active recovery day (work on Vitamin, Focused Flexibility, or other light training program)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE ONE - WEEK 2 - PRACTICE CIRCUIT
Day
Do This
Rating
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3 Day 5 Do 3 rounds of this circuit, rest 2-3 min between rounds. Work on the fifth easiest variation of the exercises.
2. Shrimp Squats (Full Shrimp Squat, No Leg Hold) - Start on weak leg. Do as many as you can in 20 sec (on each leg, with good form) 3. Push-Ups (Hollow Body Push-Up) - Do for 20 sec 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: 6. Inverted Press (Legs Elevated Inverted Press) - Do 20 sec
1 2
7. L-sit (Both Legs Extended Hold) - Hold for 20 sec
3
8. Hollow Body Series (Face Up, Side,Face Down) - Do each version for 20 sec (for Side version do both sides) Day 6
Day 7
Active recovery day (work on Vitamin, Focused Flexibility, or other light training program) Rest day (relax and have fun!)
Use the following measures to rate your exercises:
GMB Integral Strength Program Charts
Ease : max effort, challenging, solid, relaxed
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE
Day
Do This
Day 1
Do 3 rounds, rest 2-3 min in between. Round: 2
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1
Rating
3
After the circuit… Day 2
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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
2
3
After the supersets…
1. Superset 2: Hollow Body Hold - Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE
Day
Do This Active recovery day (work on Vitamin, Focused Flexibility, or
Day 3
other light training program)
Day 4
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit Do 3 rounds, rest 2-3 min in between.
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar
Round: 1
Rating
2
3
After the circuit…
4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 3 - BASELINE
Day
Do This
Day 5
Rating
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
no rating needed
no rating needed
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
After the supersets…
Day 6
Day 7
2. Superset 2: Bridge Press-Ups - Do 30 sec
Jump Rope - 1 min on. 1 min off. Total of 3 rounds (3 min) Active recovery day (work on Vitamin, Focused Flexibility, or other light training program) Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE
Day
Do This
Day 1
Do 3 rounds, rest 2-3 min in between. Round: 2
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1
Rating
3
After the circuit… Day 2
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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
2
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE
Day
Do This Active recovery day (work on Vitamin, Focused Flexibility, or
Day 3
other light training program)
Day 4
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit Do 3 rounds, rest 2-3 min in between.
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar
Round: 1
Rating
2
3
After the circuit…
4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE TWO - WEEK 4 - BASELINE
Day
Do This
Day 5
Rating
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
no rating needed
no rating needed
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
2
3
After the supersets…
Day 6
Day 7
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min) Active recovery day (work on Vitamin, Focused Flexibility, or other light training program) Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
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?
Day 1
Bridge Press-Up: Are you able to push up into a bridge? If 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, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME
Day
Do This
Day 2
Rating
Rating
Ease
Quality
no rating needed
no rating needed
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 4
2
3
After the supersets…
2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME
Day
Do This
Rating
Rating
Ease
Quality
1. Broad Jumps - Do 2
Day 3 Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 4 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec
4. L-sit - Hold for 10 sec
5. Inverted Press - Do 10 sec
6. Push-Ups - Do 10 sec Round: 1 4
7. Hollow Body (Face Up) - Do 10 sec 2
3
8. Bridge Hold - Do 10 sec Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME
Day
Do This
Day 4
Do 4 rounds, rest 2-3 min in between. Round: 2
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 5
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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 4
2
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope- After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 5 - VOLUME
Day
Do This
Day 6
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 4 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2
Day 7
3
8. Bridge Hold - Do 10 sec
Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME
Day
Do This
Day 1
Do 4 rounds, rest 2-3 min in between. Round: 2
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 2
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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 4
2
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME
Day
Do This
Day 3
Rating
Rating
Ease
Quality
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 4 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2
3
8. Bridge Hold - Do 10 sec Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME
Day
Do This
Day 4
Do 4 rounds, rest 2-3 min in between. Round: 2
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 5
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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 4
2
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE THREE - WEEK 6 - VOLUME
Day
Do This
Day 6
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 4 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2
Day 7
3
8. Bridge Hold - Do 10 sec
Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY
Day
Do This
Day 1
Do 5 rounds, rest 2-3 min in between. Round: 2 5
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 2
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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. Round: 1 4
2 5
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY
Day
Do This
Day 3
Rating
Rating
Ease
Quality
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 5 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2 5
3
8. Bridge Hold - Do 10 sec Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY
Day
Do This
Day 4
Do 5 rounds, rest 2-3 min in between. Round: 2 5
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 5
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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. Round: 1 4
2 5
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 7 - EFFICIENCY
Day
Do This
Day 6
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 5 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2 5 Day 7
3
8. Bridge Hold - Do 10 sec
Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY
Day
Do This
Day 1
Do 5 rounds, rest 2-3 min in between. Round: 2 5
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 2
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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. Round: 1 4
2 5
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY
Day
Do This
Day 3
Rating
Rating
Ease
Quality
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 5 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2 5
3
8. Bridge Hold - Do 10 sec Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY
Day
Do This
Day 4
Do 5 rounds, rest 2-3 min in between. Round: 2 5
Rating
Ease
Quality
no rating needed
no rating needed
no rating needed
no rating needed
1. Broad Jumps - Do 3
Strength & Power Circuit
1 4
Rating
3
After the circuit… Day 5
2. Shrimp Squats - Start on weak leg. Do as many as you can in 30 sec (on each leg, with good form) 3. Chin-Ups - Do as many as you can in 30 sec while not letting go of the bar 4. L-sit - Hold for 30 sec Sprints - After completing all rounds of the circuit, do 3 rounds of sprints, for 60 sec each (with 60 sec rest in between) 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. Round: 1 4
2 5
3
After the supersets…
1. Superset 2: Hollow Body Hold -Do 30 sec each position 2. Superset 2: Bridge Press-Ups - Do 30 sec Jump Rope - After the superset, do 1 min on,1 min off for a total of 3 rounds (3 min)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
INTEGRAL STRENGTH PHASE FOUR - WEEK 8 - EFFICIENCY Day
Do This
Day 6
Rating
Rating
Ease
Quality
no rating needed
no rating needed
1. Broad Jumps - Do 2
Integrated Conditioning
2. Shrimp Squats - Do 10 sec, on each leg.
Circuit Do 5 rounds, 2-3 min in between. Choose the variation for each move that is below your current level.
3. Chin-Ups - Do as many as you can in 10 sec 4. L-sit - Hold for 10 sec 5. Inverted Press - Do 10 sec 6. Push-Ups - Do 10 sec 7. Hollow Body (Face Up) - Do 10 sec
Round: 1 4
2 5 Day 7
3
8. Bridge Hold - Do 10 sec
Rest day (relax and have fun!)
Use the following measures to rate your exercises: Ease : max effort, challenging, solid, relaxed
GMB Integral Strength Program Charts
Quality: broken, rough, smooth, snappy
