True Muscle Trainer: Phase 2, Day 36

Now that you've got these moves down, take a few minutes to review your form.

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Each week builds upon the next, which means that today you'll do more reps than you have the previous two weeks. It's important that you do all of the reps. The progression is what makes the True Muscle Trainer so effective. Do all the work and reap all the benefits.

The plyo push-ups are a perfect example of explosive power. I want your hands in contact with the ground as little as possible. Push off the ground with all the energy you can muster so you have enough time to bring your hands together for a clap and can catch yourself on the way back down.

Phase 2, workout 1

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

Long jump

4-6 sets of 3-5 reps
Standing Long Jump Standing Long Jump
8

Medicine-ball punch throw (2:20)

4-6 sets of 3-5 reps each side
Medicine-ball punch throw Medicine-ball punch throw

Strength

Paired set
9

Hybrid deadlift

4 sets of 4-6 reps
Hybrid deadlift Hybrid deadlift

Plyo push-up

4 sets of 3-6 reps
Plyo Push-up Plyo Push-up

Paired set
10

Single-leg squat with knee tap

4 sets of 6-8 reps per leg
Single-leg squat with knee tap Single-leg squat with knee tap

Reverse-grip lat pull-down

4 sets of 3-5 reps
Reverse-grip lat pull-down Reverse-grip lat pull-down

Triset
11

Lying hamstring curl

2-3 sets of 10-15 reps
Lying hamstring curl Lying hamstring curl
Side-elbow plank with dumbbell external rotation Side-elbow plank with dumbbell external rotation

Bent-over shoulder Y (shown on bench)

2-3 sets of 10-15 reps
Bent-over shoulder Y Bent-over shoulder Y

Conditioning

12

Tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
13

Reverse tiger crawl

10-20 yards, skip back
Tiger crawl Tiger crawl
14

Alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
15

Reverse alligator crawl

10-20 yards, skip back
Alligator crawl Alligator crawl
16

Spider crawl

10-20 yards, skip back
Spider crawl Spider crawl
17

Reverse spider crawl

10-20 yards, skip back
Spider crawl Spider crawl



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