BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 13
4 WEEKs20 DAYs184 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 12 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 8 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 516 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 20 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 12 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 438 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 15 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 12 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 568 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 10 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 8 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 564 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 12 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 10 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 15 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 477 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 15 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 15 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 432 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 15 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 12 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Exercise Ball Pullover with Bands V·01 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 25 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 523 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Band Reverse-Grip Chest Press V·65 | 3 | 20 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 321 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 12 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 558 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 12 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 12 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 15 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 501 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 12 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 15 |
| Band Lateral Raise V·32 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 327 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 10 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 2 | 20 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 20 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 25 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 536 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Upright Row With Band Alternating Arms V·02 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 10 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 297 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 15 |
| Bands Upright Row V·03 | 3 | 12 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 15 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 555 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Box Jumps V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 3 | 10 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Adductor Side Steps V·05 | 3 | 15 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 15 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 12 |
| Standing Bicep Curl Dumbbell With Band Both Arms One Leg V·48 | 3 | 20 |
| Standing Kickbacks Alternating Arms With Band V·07 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 510 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Cobras On Ground With Band Both Arms V·08 | 3 | 10 |
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Band Lateral Raise V·32 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Ball Push Ups Ball On Ground On Wall V·08 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 25 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 351 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Broad Jump V·01 | 3 | 10 |
| Sumo Squats Holding Ball Above Head V·32 | 1 | 40 |
| Standing Squat With Band V·15 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| Exercise Ball Pullover with Bands V·01 | 3 | 10 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 10 |
| Standing Both Legs Preacher Curls One Arm V·06 | 3 | 15 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands Straight Up V·19 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 505 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 2 | 15 |
| Standing Upright Row With Band Alternating Arms V·02 | 4 | 8 |
| Barrel Throws with Band V·01 | 4 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 12 |
| Close-Grip Push-Up V·05 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 311 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Front Squat V·09 | 3 | 12 |
| Jumping Lunge V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ground Leg Curl With Band Both Legs V·05 | 3 | 20 |
| Bands Upright Row V·03 | 3 | 20 |
| Standing One Leg Wide Grip High Rows With Band Both Arms V·103 | 3 | 20 |
| Standing Shrugs With Band V·01 | 3 | 25 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| Prone Iso Abs Feet On Ground V·03 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 651 REPS |