BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 12
4 WEEKs16 DAYs130 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Passes On Ground V·01 | 5 | 20 |
| Prone Iso Abs On Ball V·01 | 5 | 45 |
| Jump Squat V·02 | 4 | 20 |
| Static Lunge With Band V·06 | 4 | 8 |
| Ball Squat With Band V·16 | 5 | 15 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 3 | 10 |
| Close-Grip Push-Up – Feet On Ball V·10 | 3 | 10 |
| Laying Prone On Ball One Leg Bicep Curl With Band Both Arms V·57 | 4 | 8 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 640 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Lifts on Ground V·06 | 5 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 90 |
| On Ball Back Extension With Band V·04 | 3 | 15 |
| Ball Push Ups Feet Elevated V·04 | 4 | 12 |
| Standing One Leg Shoulder Press With Band Both Arms V·83 | 3 | 15 |
| Standing Full Range Lateral Raise With Band Both Arms V·47 | 5 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 608 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 30 |
| Laying on Ground Abdominal Crunches Feet Up, Hands Straight Up with Band V·02 | 3 | 20 |
| Jumping Lunge V·03 | 4 | 10 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Barbell Triceps Kickback V·10 | 4 | 10 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 5 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms (left leg in the air) V·66 | 4 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms (right leg in the air) V·67 | 4 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ball One Leg on Wall Abdominal Crunches with a Twist (left leg in the air) V·11 | 4 | 20 |
| Laying on Ball One Leg on Wall Abdominal Crunches with a Twist (right leg in the air) V·12 | 4 | 20 |
| Prone Iso Abs On Ball V·01 | 6 | 30 |
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 15 |
| Incline Chest Flys With Band And Ball Both Arms V·12 | 5 | 12 |
| Chest Press With Band And Ball One Arm V·41 | 4 | 8 |
| Seated Front Raise On Ball With Band One Arm V·10 | 3 | 12 |
| Laying On Back On Ball Full Range Lateral Raise With Band One Arm V·78 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 543 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 5 | 15 |
| Prone Iso Abs One Leg V·06 | 4 | 25 |
| Back Lunge V·04 | 4 | 12 |
| Overhead Squat With Band V·09 | 4 | 10 |
| Reverse Hamstring Curl With Band V·01 | 2 | 8 |
| Standing Both Legs Over Head Tricep Extension Alternating Arms V·09 | 5 | 12 |
| Laying Prone On Ball Tricep Extension With Band One Arm V·01 | 3 | 10 |
| Standing Band Curl V·03 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 429 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches Feet on Ball Hands Straight Up V·33 | 5 | 30 |
| Laying on Ball One Leg Abdominal Crunches with a Twist with Band (left leg in the air) V·09 | 3 | 15 |
| Laying on Ball One Leg Abdominal Crunches with a Twist with Band (right leg in the air) V·10 | 3 | 15 |
| Laying Prone On Ball Lat Pulldowns With Band Alternating Arms V·11 | 4 | 12 |
| Standing Wide Grip High Rows With Band Alternating Arms V·91 | 4 | 10 |
| Wide Grip Push Ups Feet On Ball V·12 | 3 | 15 |
| Decline Chest Flys With Band And Ball One Arm V·06 | 3 | 10 |
| Laying Prone On Ball Shoulder Press With Band Both Arms V·71 | 4 | 12 |
| Laying On Back On Ball Full Range Lateral Raise With Band Alternating Arms V·79 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 481 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs On Ball V·01 | 5 | 45 |
| Laying on Ball Abdominal Crunches Hands by Head V·27 | 3 | 25 |
| Static Lunge With Band V·06 | 5 | 12 |
| Jump Squat V·02 | 4 | 10 |
| Adductor Side Steps V·05 | 4 | 15 |
| Seated On Ball Both Legs Over Head Tricep Extension One Arm V·01 | 4 | 10 |
| Laying Prone On Ball Tricep Extension With Band Alternating Arms V·02 | 5 | 8 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 5 | 12 |
| Standing One Leg Bicep Curl With Band Alternating Arms V·42 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 38 | 630 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches with a Twist V·05 | 4 | 30 |
| Leg Lifts on Ground V·06 | 5 | 15 |
| Laying Prone On Ball Lat Pulldowns With Band Alternating Arms V·11 | 4 | 10 |
| Standing Close Grip High Rows With Band Alternating Arms V·94 | 3 | 12 |
| Band Standing Incline Press V·56 | 3 | 8 |
| Decline Chest Press With Band And Ball One Arm V·43 | 4 | 10 |
| Laying On Back On Ball Shoulder Press With Band One Arm V·84 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Alternating Arms V·61 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 401 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Passes On Ground V·01 | 4 | 20 |
| Prone Iso Abs On Ball V·01 | 5 | 45 |
| Jump Squat V·02 | 5 | 15 |
| Static Lunge With Band V·06 | 3 | 12 |
| Ball Squat With Band V·16 | 5 | 10 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 4 | 10 |
| Close-Grip Push-Up – Feet On Ball V·10 | 3 | 8 |
| Laying Prone On Ball One Leg Bicep Curl With Band Both Arms V·57 | 5 | 10 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 4 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 38 | 628 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Lifts on Ground V·06 | 4 | 20 |
| Prone Iso Abs Feet On Ground V·03 | 4 | 60 |
| On Ball Back Extension With Band V·04 | 3 | 15 |
| Ball Push Ups Feet Elevated V·04 | 3 | 10 |
| Standing One Leg Shoulder Press With Band Both Arms V·83 | 3 | 10 |
| Standing Full Range Lateral Raise With Band Both Arms V·47 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 465 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 20 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 5 | 30 |
| Jumping Lunge V·03 | 3 | 15 |
| Front Ball Squat With Band V·12 | 4 | 15 |
| Barbell Triceps Kickback V·10 | 3 | 12 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 5 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms (left leg in the air) V·66 | 3 | 8 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms (right leg in the air) V·67 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 469 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ball One Leg on Wall Abdominal Crunches with a Twist (left leg in the air) V·11 | 4 | 25 |
| Laying on Ball One Leg on Wall Abdominal Crunches with a Twist (right leg in the air) V·12 | 4 | 25 |
| Prone Iso Abs On Ball V·01 | 4 | 60 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 10 |
| Incline Chest Flys With Band And Ball Both Arms V·12 | 3 | 8 |
| Chest Press With Band And Ball One Arm V·41 | 3 | 10 |
| Seated Front Raise On Ball With Band One Arm V·10 | 4 | 8 |
| Laying On Back On Ball Full Range Lateral Raise With Band One Arm V·78 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 602 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 5 | 15 |
| Prone Iso Abs One Leg V·06 | 5 | 15 |
| Back Lunge V·04 | 4 | 12 |
| Overhead Squat With Band V·09 | 3 | 12 |
| Reverse Hamstring Curl With Band V·01 | 4 | 10 |
| Standing Both Legs Over Head Tricep Extension Alternating Arms V·09 | 4 | 8 |
| Laying Prone On Ball Tricep Extension With Band One Arm V·01 | 2 | 15 |
| Standing Band Curl V·03 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 366 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs On Ball V·01 | 4 | 60 |
| Laying on Ball Abdominal Crunches Hands by Head V·27 | 4 | 20 |
| Static Lunge With Band V·06 | 3 | 10 |
| Jump Squat V·02 | 5 | 8 |
| Adductor Side Steps V·05 | 5 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension One Arm V·01 | 3 | 15 |
| Laying Prone On Ball Tricep Extension With Band Alternating Arms V·02 | 3 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms Behind V·03 | 2 | 8 |
| Standing One Leg Bicep Curl With Band Alternating Arms V·42 | 5 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 587 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches with a Twist V·05 | 5 | 25 |
| Leg Lifts on Ground V·06 | 3 | 20 |
| Laying Prone On Ball Lat Pulldowns With Band Alternating Arms V·11 | 4 | 15 |
| Standing Close Grip High Rows With Band Alternating Arms V·94 | 4 | 8 |
| Band Standing Incline Press V·56 | 3 | 12 |
| Decline Chest Press With Band And Ball One Arm V·43 | 4 | 12 |
| Laying On Back On Ball Shoulder Press With Band One Arm V·84 | 4 | 8 |
| Standing One Leg Full Range Lateral Raise With Band Alternating Arms V·61 | 5 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 443 REPS |