Programs Switchback

← All programs

Archived routeHypertrophy + conditioningbuildrotation

2×PPL + Conditioning

MAthlete Day

  1. BIKE WARMUP
  2. SHRUGS
    4 × 8–12 · rest :90
  3. CABLE CRUNCHES
    4 × 8–12 · rest :90
  4. CABLE LATERAL RAISE
    2 × 10–15 · rest :90
    activation not a workout. path behind back.
  5. DB SHOULDER PRESS
    3+2DA × 8–12 · rest :90
  6. PREACHER CURLS
    3 × AMRAP · rest :90
  7. QUICK HOPS
    3 × 10–15 · rest :60
    SLOT: WARMUP.
  8. SPEED SKATER + SL BOX JUMP
    3 × 10–15 · rest :60
    SLOT: PLYOS.
  9. MB SPLIT ROTATIONAL SLAM
    3 × 10–15 · rest :60
    SLOT: SKILLS/PROPRIOCEPTION.
  10. ENDLESS ROPE
    2 × 2min · rest :60
  11. POWER CLEAN & JERK
    5 × 3–5 · rest :60
  12. ELEVATED REVERSE LUNGES
    3 × 5–10 · rest :90
    SIT BACK. big step, big glute stretch. high bar position for stability
  13. FRONT SQUATS
    3 × 5–10 · rest :90
    use 5lb plates to lift heel
  14. SPLIT SQUATS (QUADS)
    3 × 10–15 · rest :90
    DEPTH!! finisher
  15. SLED CONDITIONING
    6 × AMRAP · rest :30
    push AND pull fast with low rest (wind yourself)
  16. STAIRS CONDITIONING
    3 × AMRAP · rest :30
    finisher
  17. 30MIN LOW IMPACT CARDIO CD
    reclined bike
  18. misc strength. plyos -> explosive strength -> resistance -> conditioning

TPull

  1. BIKE WARMUP
    eventually shift this to a run once legs/shins are stronger
  2. DEADLIFT
    4 × 3–5 · rest 3to5min
    straps
  3. FACE PULLS
    4 × 8–12 · rest :90
    external rotation, full rom & hold at top
  4. SINGLE ARM CABLE ROW
    4 × 8–12 · rest :90
    straps
  5. CHEST SUPPORTED ROW
    4 × 8–12 · rest :90
    brace your core/abs!
  6. SINGLE ARM PULLDOWN
    4 × 8–12 · rest :90
    kneeling to more closely mimic core use in pullups
  7. FREE NEUTRAL PULLDOWNS
    4 × 8–12 · rest :90
  8. SUPER ROM REVERSE CABLE FLY
    3 × 8–12 · rest :90
  9. REVERSE CURLS
    4 × 8–12 · rest :90
    ez bar. this shouldn't hurt wrist if you're positioned correctly.
  10. INCLINE DB CURLS
    4 × AMRAP · rest :90
  11. TRICEP KICKBACK
    3 × 8–12 · rest :90
  12. Themes: deadlift, back, arms

WLegs (Posterior Chain)

  1. PT
  2. PREHAB
    2 × 15
    shoulders (2), wrists (2), tibialis
  3. BOX SQUAT
    4 × 8–12 · rest 2:30
    tap not sit
  4. GLUTE DRIVE
    4 × 8–12 · rest :90
  5. ABDUCTORS MACHINE
    4 × 8–12 · rest :90
    lean forward for glute stretch
  6. SEATED HAMSTRING CURL
    4+2DA × 8–12 · rest :90
    full rom and forward lean for FULL STRETCH. last 2 AMRAP/dropset
  7. PULLUPS
    6 × AMRAP · rest :90
  8. HACK SQUATS
    4 × 10–15 · rest :90
    lateral quad focus, no feet plates
  9. UNI HAMSTRING BRIDGES
    3 × 10–15 · rest :90
    >90deg angle, elevate, weight
  10. DB LATERAL RAISE
    4 × 10–15 · rest :90
  11. LEG RAISES
    4 × 8–12 · rest :90
  12. Themes: posterior chain, aux upper/core

ThPush

  1. BIKE WARMUP
  2. BENCH
    4 × 4–6 · rest 2:30
    drive from toes
  3. SM INCLINE PRESS
    4 × 8–12 · rest :90
  4. MACHINE CHEST PRESS
    4 × 8–12 · rest :90
    DEEP BIG STRETCH
  5. LOW-HIGH CABLE CHEST FLY
    4 × 8–12 · rest :90
    underhand
  6. CABLE TRI OH EXT
    4 × 8–12 · rest :90
    deep stretch! rope for wrists but move out like a straight bar
  7. TRICEPS PUSHDOWN
    4 × 8–12 · rest :90
    deep stretch! rope for wrists but move out like a straight bar
  8. DB REAR DELT FLY
    4 × 8–12 · rest :90
  9. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  10. LM CURTSY LUNGE W/ KNEE DRIVE
    3 × 10–15 · rest :30
    3 each side
  11. LM SPLIT CLEAN & JERK
    3 × 10–15 · rest :30
    3 each side
  12. WOODCHOPPERS
    3 × 10–15 · rest :30
  13. DEFICIT PUSHUPS
    3 × AMRAP · rest :60
  14. ENDLESS ROPE
    3 × 2min · rest :60
  15. Themes: chest & tris, rear delts, conditioning

FLegs (Quads)

  1. PT
  2. ADDUCTORS MACHINE
    4 × 8–12 · rest :90
  3. BACK SQUAT
    4 × 4–6 · rest 2:30
    WARM UP into this! use your quads!!
  4. LYING UNI LEG PRESS
    4 × 8–12 · rest :90
    quads. FULL depth, DROP THE EGO. do NOT compensate with hamstrings/glutes
  5. HACK SQUATS
    4 × 10–15 · rest :90
    lateral quad focus, no feet plates
  6. STANDING CALF RAISE
    3 × 20–25 · rest :90
  7. SPLIT SQUATS (QUADS)
    3 × 10–15 · rest :90
    DEPTH!!
  8. UNI LEG EXTENSION
    4+2DA × 10–15 · rest :90
    finisher. DEEP STRETCH the quad! last 2 just left leg dropset/AMRAP
  9. DB LATERAL RAISE
    3 × 10–15 · rest :90
  10. WALKING LUNGES
    3 sets · rest :30
  11. KB AROUND THE WORLD
    2 × 2min · rest :60
  12. SESSION 2 two-a-day
  13. RUN WORKOUT
    check speed cycle. strides warmup and also cooldown!
  14. WEIGHTED STAIRCLIMBER
  15. SLED CONDITIONING
    3 × AMRAP · rest :30
    push AND pull fast with low rest (wind yourself)
  16. SM LENGTHENED PARTIALS
    5+5DA × 5–10 · rest :90
    WARM UP for this!! purpose is low weight high volume. if needed, last 5 AMRAP/dropset
  17. (SISSY SQUATS)
    3 × AMRAP · rest :90
    finisher. brace your core!
  18. Themes: quads, run workout, conditioning

SaPull+Legs

  1. BIKE WARMUP
  2. ROTATOR CUFF WORK block
    3 × 10–15 · rest :60
  3. LAT PRAYER
    3 × 10–15 · rest :60
    this is an activation warmup not a workout
  4. LAT PULLAROUND
    4 × 8–12 · rest :90
  5. BARBELL ROW
    4 × 8–12 · rest 2:30
    upper back: wide grip, flare out elbows, pull to sternum (improper forearm alignment -> wrist issues)
  6. SINGLE ARM PULLDOWN
    4 × 8–12 · rest :90
    kneeling to more closely mimic core use in pullups
  7. NARROW CABLE LAT ROWS
    4 × 8–12 · rest :90
    drive elbows back & in.
  8. MEADOWS ROW
    4 × 8–12 · rest :90
    straps
  9. CHEST SUPPORTED ROW
    4 × 8–12 · rest :90
  10. REVERSE CURLS
    4 × 10–15 · rest :90
    ez bar. this shouldn't hurt wrist if you're positioned correctly.
  11. PREACHER CURLS
    4 × 8–12 · rest :90
    bottom half changes angle of db
  12. BAYESIAN CABLE CURL
    5 × AMRAP · rest :90
  13. SESSION 2 two-a-day
  14. FRONT SQUATS
    4 × 5–10 · rest :60
    do a proper warm up!! use 5lb plates to lift heel
  15. STIFF LEGGED DEADLIFT
    4 × 8–12 · rest :90
    barbell. mixed grip alternate
  16. GOOD MORNING
    4 × 8–12 · rest :90
  17. NORDIC CURLS
    3 × 10–15 · rest :60
    use your core!!
  18. GHD BACK EXTENSION
    3 × 20–25 · rest :90
    don't hyperextend
  19. PULLUPS
    6 × AMRAP · rest :90
  20. CABLE CRUNCHES
    4 × 8–12 · rest :90
  21. ENDLESS ROPE
    3 × 2min · rest :60
  22. FARMERS CARRY
    3 × turf · rest :60
    trap bar. NO straps
  23. TURF SPEED/CUTTING
  24. Themes: back, legs, aux upper & core

SuPush+LR

  1. WARMUP
  2. 3 REHAB OR PLYOS
    2/3 × 10–15 · rest :60
  3. PREHAB
    2 × 15–25
    shoulders (2), wrists (2), tibialis
  4. DB SHOULDER PRESS
    4+2DA × 5–8 · rest 2:30
    high weight low rep version
  5. DB LATERAL RAISE
    4 × 10–15 · rest :90
  6. CABLE FRONT RAISE
    4 × 8–12 · rest :90
    try rope. lead with thumbs & go past parallel
  7. SUPER ROM REVERSE CABLE FLY
    4 × 8–12 · rest :90
  8. FLAT DB PRESS
    4+2DA × 5–10 · rest :90
  9. SM INCLINE BENCH
    2+2DA+2DA × 8–12 · rest :90
  10. CABLE TRI OH EXT
    4 × 8–12 · rest :90
    deep stretch! rope for wrists but move out like a straight bar
  11. TRICEPS PUSHDOWN
    4 × 8–12 · rest :90
    deep stretch! rope for wrists but move out like a straight bar
  12. STANDING CALF RAISE
    2 × 20–25 · rest :90
  13. DECLINE KNUCKLE PUSHUPS
    3 × AMRAP · rest :90
    this is more a toughness workout than anything else
  14. SESSION 2 two-a-day
  15. LONG RUN/CARDIO
    eventually work up to 10 miles. knee off? bike for equivalent time and HR.
  16. Themes: shoulders, chest & tris, long run

MOD WE-in-1 (Deload)

  1. PREHAB
    2 × 15
    shoulders, wrists (2), tibialis
  2. LAT PRAYER
    3 × 10–15 · rest :60
    this is an activation warmup not a workout
  3. LAT PULLAROUND
    4 × 8–12 · rest :90
  4. CHEST SUPPORTED ROW
    4 × 8–12 · rest :90
  5. SINGLE ARM PULLDOWN
    3 × 10–15 · rest :90
    kneeling to more closely mimic core use in pullups
  6. DB SHOULDER PRESS
    4+2DA × 5–8 · rest 2:30
  7. DB LATERAL RAISE
    4 × 10–15 · rest :90
  8. MEADOWS ROW
    4 × 8–12 · rest :90
    straps
  9. FLAT DB PRESS
    4 × 5–8 · rest 2:30
  10. SM INCLINE BENCH
    4 × 8–12 · rest :90
  11. TRICEPS PUSHDOWN
    4 × 8–12 · rest :90
    straight bar, deep stretch!
  12. BAYESIAN CABLE CURL
    5 × AMRAP · rest :90
  13. PULLUPS
    6 × AMRAP · rest :90
  14. GOOD MORNING
    4 × 8–12 · rest :90
  15. GHD BACK EXTENSION
    3 × 20–25 · rest :90
    don't hyperextend
  16. DECLINE KNUCKLE PUSHUPS
    3 × AMRAP · rest :90
    this is more a toughness workout than anything else
  17. ENDLESS ROPE
    3 × 2min · rest :60
  18. 2 REHAB OR PLYOS
    2/3 × 10–15 · rest :60
    use this to warm up properly for front squats next
  19. TURF SPEED/CUTTING
  20. SESSION 2 two-a-day
  21. LONG RUN/CARDIO
    eventually work up to 10 miles. knee off? bike for equivalent time and HR.
  22. Themes: DELOAD. back, shoulders, conditioning, long run