getting-started-8

Getting Started

week-1-straight-sets

Week 1 - Straight Sets

week-2-straight-sets

Week 2 - Straight Sets

week-3-supersets

Week 3 - Supersets

week-4-supersets-and-hiit-plyo

Week 4 - Supersets and HIIT Plyo

Phase 1: Weeks 1-4

week-5-supersets-and-hiit-plyo

Week 5 - Supersets and HIIT Plyo

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Week 6 - Straight Sets

week-7-supersets-and-holds

Week 7 - Supersets and Holds

week-8-straight-sets

Week 8 - Straight Sets

Phase 2: Weeks 5-8

<p>Remember to download the <a href="https://live-pom-oed.pantheonsite.io/wp-content/uploads/2022/04/Next-Level-Lifting-Phase-1.pdf">Phase 1 workout pdf</a> if you haven&#8217;t already.</p> <h2>Day 1 &#8211; 1-Mile Run and Core</h2> <h3>Exercise</h3> <p><span style="font-weight: 400;">Run 1 mile and record your time. Then complete four rounds of the following core workout.</span></p> <ul> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Mountain Climber &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">REST &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Dead Bug &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">REST &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Hollow Extension to Cannonball &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">REST &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">Bird Dog &#8211; 30 seconds</span></li> <li style="font-weight: 400;" aria-level="1"><span style="font-weight: 400;">REST &#8211; 30 seconds</span></li> </ul> <h2>Day 2 &#8211; Legs and Plyometrics</h2> <shortcode type="jwplayer" props='{"jw_media_id":"DkPJYgaf"}'></shortcode> <h3>Exercise</h3> <p><span style="font-weight: 400;">Complete each superset three times total. </span></p> <p><strong>Superset 1</strong></p> <ul> <li><span style="font-weight: 400;">Standing Resistance-Band Leg Extension &#8211; 20 re...</span></li></ul>