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Effortless Movement

This 5-day workout program is designed for advanced lifters and includes exercises like squats, deadlifts, presses, rows and metabolic conditioning. Each day focuses on different areas - days 1, 3 and 5 target athletic development with lower body exercises and conditioning, while days 2 and 4 focus on upper body and core training. The program provides details on exercises, sets, reps and rest periods to follow for each day. Video links are included to demonstrate proper form.

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40 views1 page

Effortless Movement

This 5-day workout program is designed for advanced lifters and includes exercises like squats, deadlifts, presses, rows and metabolic conditioning. Each day focuses on different areas - days 1, 3 and 5 target athletic development with lower body exercises and conditioning, while days 2 and 4 focus on upper body and core training. The program provides details on exercises, sets, reps and rest periods to follow for each day. Video links are included to demonstrate proper form.

Uploaded by

M
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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TRAIN LIKE

CAPTAIN LEVI
NOTE:
THIS IS A PROGRAM DESIGNED FOR ADVANCED LIFTERS.
IF YOU’RE NEW TO WORKING OUT CHECK OUT THIS PROGRAM INSTEAD

Warm Up
(TO BE PREFORMED BEFORE EACH WORKOUT)

5 MINUTES OF SKIPPING
5 MINUTES REACTION TIME TRAINING 
WORLD’S GREATEST STRETCH X 10 PER SIDE
DOWNWARD INTO PLANK X 10 REPS
ARM CIRCLES X 20 REPS

Day 1 | Atheltic Development Day 4 | Upper body


And Core Training

1. FRONT SQUAT OR BACK SQUAT 3 SETS OF 5 REPS 1. STANDING LANDMINE PRESS 4 SETS OF 12 REPS
PER SIDE
2. BOX JUMPS 3 SETS OF 6 REPS
2. TRX SINGLE-ARM ROWS 3 SETS OF 10 REPS
3. A BULGARIAN SPLIT SQUATS 3 SETS OF 15 REPS PER SIDE
PER SIDE
3A.  LANDMINE ROTATIONS 3 SETS OF 12 REPS
- 5 ROUNDS OF METABOLIC CONDITIONING -
3B. HOLLOW HOLDS 3 SETS OF 30 SECS
KETTLEBELL SWINGS 10 REPS
4A. SEATED CABLE ROWS 3 SETS OF 15 REPS
BALL SLAMS 8 REPS
4B. CABLE EXTERNAL ROTATIONS 3 SETS OF 12 REPS
LATERAL JUMPS SIDE TO SIDE 20 REPS PER SIDE

Day 2 | Upper body Day 5 | Atheltic Development


And Core Training

1.  ROTATIONAL LANDMINE PRESS 4 SETS OF 8 REPS 1. TRAPBAR DEADLIFTS 3 SETS OF 6 REPS


PER SIDE
2. BROAD JUMPS 4 SETS OF 6 REPS
2A.  SINGLE ARM CABLE ROW 3 SETS OF 8 REPS
PER SIDE 3. LARGE BOX STEP-UPS 3 SETS OF 10 REPS
PER SIDE
2B.  BANDED DEADBUGS 3 SETS OF 14 REPS
- 5 ROUNDS OF METABOLIC CONDITIONING -

3A. SINGLE ARM KETTLEBELL CARRY 3 SETS OF 45 SEC KETTLEBELL SWINGS 8 REPS
PER SIDE
LATERAL BALL THROWS 6 REPS PER SIDE
3B. BANDED PALLOF PRESS 3 SETS OF 10 REPS
PER SIDE LATERAL JUMPES SIDE TO SIDE 20 REPS

4A. SEATED CABLE ROWS 3 SETS OF 15 REPS

4B. CABLE EXTERNAL ROTATIONS 3 SETS OF 12 REPS


PER SIDE

key
Day 3 | Atheltic Development = SUPERSET  = VIDEO LINK

1. SLED SPRINTS 5 ROUNDS OF


15 YARDS

2. KETTLEBELL SINGLE LEG RDL 3 SETS OF 12 REPS uSE code ‘DEMERS’


AT CHECKOUT FOR 20% OFF YOUR FIRST ORDER WITH US.
PER SIDE
www.superx.co
3. DUMBBELL ROMANIAN DEADLIFTS 3 SETS OF 15 REPS

- 5 ROUNDS OF METABOLIC CONDITIONING -

SKIPPING 30 JUMPS

ROWING MACHINE 15 CALS

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