Week 4: Lock In Your Patterns

This week is about reinforcing strong habits and movement patterns before pushing intensity further in the final coming weeks. Think of this as a foundation checkpoint. Goals this week include focusing on clean movement patterns across every lift, checking in on recovery such as sleep, nutrition, and stress, and staying consistent with all 3 workouts.

1Full Body: Classic Strength

Build up and hone in on your strength base with intentional compound lifts like deadlifts, split squats, and incline chest presses. Working both bilateral and unilateral strength for your full body.

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2Full Body: Power & Plyometrics

This session blends explosive strength with approachable and progressive plyometric drills and power-focused lifts. You’ll work through squat variations and jump progressions. All designed to train your nervous system, and skill level, not just your muscles.

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3Full Body: Upper Body + Glutes & Conditioning

Build upper body strength with bench press and pulling variations, muscular endurance in your glutes and back, then finish strong with fast-paced, sweat inducing conditioning rounds for your cardiovascular system.

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