BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 1
4 WEEKs20 DAYs144 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 3 | 30 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 5 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 5 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 4 | 20 |
| Jump Rope V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 482 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 8 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Standing One Leg Wide Grip Low Rows With Band Both Arms V·113 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 225 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Squat V·02 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 8 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 8 |
| Band One-Arm Standing Flye V·34 | 3 | 20 |
| Band Reverse-Grip Chest Press V·65 | 3 | 12 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 294 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 50 |
| Band Front Squat V·09 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 20 |
| One Legged Squat Foot On Ball V·44 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 15 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 20 |
| Band Standing Incline Press V·56 | 3 | 30 |
| Jump in Place V·01 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms V·61 | 3 | 20 |
| Standing Triceps Extension With Band Both Arms V·17 | 3 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 450 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 3 | 25 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 3 | 20 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 372 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press Alternating Arms V·24 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 8 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Standing One Leg Wide Grip Low Rows With Band Both Arms V·113 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 300 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Squat V·02 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 12 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 10 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 291 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Band Front Squat V·09 | 3 | 10 |
| Adductor Side Steps V·05 | 3 | 15 |
| One Legged Squat Foot On Ball V·44 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 8 |
| Bands Upright Row V·03 | 3 | 15 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 378 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 10 |
| Band Standing Incline Press V·56 | 3 | 12 |
| Jump in Place V·01 | 3 | 8 |
| Jumping Lunge V·03 | 3 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms V·61 | 3 | 20 |
| Standing Triceps Extension With Band Both Arms V·17 | 3 | 20 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 300 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 3 | 12 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 312 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press Alternating Arms V·24 | 3 | 10 |
| Band Lateral Raise V·32 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 15 |
| Standing One Leg Wide Grip Low Rows With Band Both Arms V·113 | 3 | 10 |
| Jump in Place V·01 | 3 | 12 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 291 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Squat V·02 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 12 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 12 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Band Front Squat V·09 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 20 |
| One Legged Squat Foot On Ball V·44 | 3 | 6 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 10 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 10 |
| Band Standing Incline Press V·56 | 3 | 10 |
| Jump in Place V·01 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Standing Triceps Extension With Band Both Arms V·17 | 3 | 20 |
| Standing High Bicep Curls Both Arms V·12 | 3 | 20 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 306 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Squat With Band V·15 | 3 | 30 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 15 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 3 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 387 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 12 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 8 |
| Standing One Leg Wide Grip Low Rows With Band Both Arms V·113 | 3 | 12 |
| Jump in Place V·01 | 3 | 10 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 288 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Squat V·02 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 15 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 12 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Band Front Squat V·09 | 3 | 10 |
| Adductor Side Steps V·05 | 3 | 20 |
| One Legged Squat Foot On Ball V·44 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 10 |
| Bands Upright Row V·03 | 3 | 8 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Sumo Squat With Band V·31 | 3 | 15 |
| Band Standing Incline Press V·56 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Standing High Bicep Curls Both Arms V·12 | 3 | 15 |
| Standing Triceps Extension With Band Both Arms V·17 | 3 | 20 |
| Laying on Ball Abdominal Crunches Feet on Wall V·15 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 294 REPS |