True Muscle Trainer: Phase 2, Day 26

Finish the week off right! Go hard through the entire workout, and don't forget to have fun.

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You probably feel like you could eke out a few more reps on many of the exercises, or pile on more weight, but just because you can doesn't mean you should. Building a foundation of strength and power isn't about lifting your one-rep max every time; it's about training your body to move faster and more explosively.

Harness that idea of explosiveness when doing moves like skips. You should have as little contact as possible with the ground, using the coiled-up power in your feet and legs to spring you off the ground immediately. Move each foot quickly, one right after the other.

Phase 2, workout 3

Warm-up

1

Arm cross

6 reps per side
Arm cross Arm cross
2

Side-lying leg lift

10 reps per side
Side-lying leg lift Side-lying leg lift
3

Quad thoracic

6 reps per side
Quad thoracic Quad thoracic
4

Superdog

12 reps per side
Superdog Superdog
5

Shoulder "L"

12 reps
Shoulder 'L' Shoulder 'L'
6

Skip

3 sets of 15 reps
Skip Skip

Speed and power

7
30- or 40-yard sprints 30- or 40-yard sprints
8

Medicine-ball side scoop

4 sets of 5 reps
Medicine-ball side scoop Medicine-ball side scoop

Strength

Paired set
9

Front squat

4 sets of 4-6 reps
Front Barbell Squat Front Barbell Squat

Chin-up

4 sets of 4-6 reps
Chin-up Chin-up

Paired set
10

Incline dumbbell press

3 sets of 6-8 reps
Incline Dumbbell Press Incline Dumbbell Press
Single-leg dumbbell Romanian deadlift Single-leg dumbbell Romanian deadlift

Triset
11

Exercise-ball pull-in

2 sets of 10-15 reps
Exercise Ball Pull-In Exercise Ball Pull-In

Exercise-ball pike

2 sets of 12-15 reps
Exercise Ball Pike Exercise Ball Pike

Exercise-ball shoulder "L" and "W"

2 sets of 15 reps each
Shoulder 'L' Shoulder 'L'

Conditioning

Leg complex: 2 rounds
12
Speed squat (hands behind head) Speed squat (hands behind head)
Squat isometric hold Squat isometric hold
Gorilla burpee Gorilla burpee

Squat jump

10 reps
Squat jump Squat jump



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