Phase One Overview: An introduction to Strength & Conditioning training. You will use dumbbells for targeted strength work and learn the correct terminology, techniques, and intensity for a variety of key exercises. Doing this phase will give the foundations both mentally and physically for a highly successful MX SCULPT experience.
Length: This weekly routine is to be done for a minimum of 3 and a maximum of 6 weeks. Please watch the video “Are you ready for Phase Two” at the end of the 3 weeks and act accordingly!
SUPPORT: Every day, Dan shares a video showing you what to do and how to do it. Please rewatch this video before doing the workouts. Additionally, you are encouraged to upload your lifts to Dan in the fitness hub for friendly, personalised feedback. 🙂
WEDNESAY
- Warm up on any cardio machine – 5 mins
- DB RDL – 2 x MR – 2 x 12kg
- Press ups. 3 x MR
- 20kg Barbell Bent Over Row – 3 x 8 reps
- DB Renegade Row 3 x 12 reps- Using 2 x 6kg
- DB Thrusters 1 set MR 2 x 6kg
- Rotating Side Plank 4 sets of 8 reps
- Sumo Squats 1 x 50 reps
- Stretch for 5 mins
FRIDAY
- Jog 5mins
- Spin Bike 1/2 Tabata
- Indoor Row 3000m
SATURDAY
- Warm up on bike
- Barbell Revese lunges
- Barbell Hip Thrust
- DB Pulllover
- DB French Press
- Low Box Jumps 5 sets of 10
- Power Walk 20mins
- Stretch for 5 mins
ARE YOU READY TO PROGRESS?
PHASE 1 EXERCISE LIBRARY