PHASE 2 - Raw Strength & Power
Welcome to Phase 2 Raw Strength and Power. Here we are starting to concentrate on building a strong foundation. We will be using compound sets mixed in with compound exercises, targeting the BUILDING of the larger muscles of the body. Phase 2 incorporates large working sets, while performing 6-8 exercises in a row within those sets. I Introduce more of my O.T.B techniques here to prepare your body for the next coming months and years worth of Freak Squad training
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P2 - Day 1
RAW STRENGTH & POWER # 1
ROUND 1 & 2
1. Single DB Shoulder Press with Rotation (Round 1 only)
2.Single Leg RDL ➡️ Back Rows
3. Single Deadlifts ➡️ Upright rows.
4. Single Bicep Curl ➡️ Racked Squats
5. Elevated Push Ups ➡️ Chest Press
6. Cross body Tricep Extensions
7. Single DB Wood Cho...
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Day 2 - Mobility & Recovery Flow #1
PERFORM 1-2 ROUNDS:
1. Arm Circles (Forward & back)
2. Hip Circles
3. Around The World
4. Top Grabs
5. Groin Openers
6. Inch Worms
7. Cobra Stretch ➡️ Child Pose
8. Thread The Needle
9. Scorpion Stretch
10. Supine Core Rotations
11. Nerve Floss ➡️ Hamstring Stretch
12. Glute Stretch Right
13. Gl... -
P2 - Day 3
RAW STRENGTH & POWER #2
1. Lunge to Floor with Shoulder Press
2. Reverse Grip Chest Press
3. Single DB Deadlifts (leaving Db on the floor)
4. Tripod Heavy Back Rows
5. Cross Body Squats (to opposite side)
6. Seated Floor Shoulder Press
7. Weighted Dead Bugs
⏱ 60 Seconds Rest
Repeat for R...
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Day 4 - Mobility & Recovery Flow #2
PERFORM 1 ROUND:
1. Inch Worms
2. Yoga Flow ➡️ Cobra Stretch ➡️ Toe Touches
3. Childs Pose
4. Thoracic Openers
5. Bear Swims
6. Supine Rotations (Windshield Wipers)
7. Glute Stretch (Push ➡️ Pull)
8. Knee Drops
9. Nerve Floss ➡️ Hamstring Stretch
10. Open Books
11. Lunge with Side Stretch
12... -
P2 - Day 5
RAW STRENGTH & POWER #3
Perform 2 Rounds (60 secs Rest Between Rounds)
1. Racked Squats with Rotational Shoulder Press
2. Alternating Tripod Back Rows
3. Static Lunge (hold) to Shoulder Press
4. Over Head Db Squat to Tricep Extensions
5. Heavy Single Chest Press
6. Kneeling Single Lateral ...
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8 itemsAB Attack Workouts
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Welcome to my Ab Attack and Core Conditioning workouts. These intense core workouts WILL get your midsection lean, strong and fired up. We need to create a strong core foundation for our bodies. A strong foundation is the key to building your strength, for muscle growth and keeps your training in...
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13 itemsBonus Workouts
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