BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 14
4 WEEKs16 DAYs143 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 2 | 30 |
| Static Side Lunges With Band V·05 | 3 | 15 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 6 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Push-Up V·10 | 3 | 8 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 26 | 471 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 12 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 12 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 3 | 15 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 3 | 30 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 30 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 723 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 20 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 20 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 20 |
| Band One-Arm Standing Flye V·34 | 3 | 15 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 456 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 2 | 30 |
| Adductor Side Steps V·05 | 2 | 30 |
| Jump in Place V·01 | 2 | 10 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 3 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 2 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 17 | 306 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 20 |
| Ball Squat With Band V·16 | 3 | 15 |
| Static Side Lunges With Band V·05 | 3 | 12 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 8 |
| One Legged Squat With Foot On Ball With Band V·45 | 3 | 10 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Push-Up V·10 | 3 | 8 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 2 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 423 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 8 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 10 |
| Jump Rope V·01 | 2 | 30 |
| Bands Upright Row V·03 | 3 | 12 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 8 |
| Jump Rope V·01 | 3 | 20 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 3 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 3 | 15 |
| Prone Iso Abs On Knees V·04 | 2 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 504 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Standing Shrugs With Band V·01 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 3 | 12 |
| Band Reverse-Grip Chest Press V·65 | 3 | 15 |
| Band One-Arm Standing Flye V·34 | 3 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 402 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 3 | 10 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 3 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 291 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Ball Squat With Band V·16 | 4 | 15 |
| Static Side Lunges With Band V·05 | 2 | 20 |
| One Legged Squat With Foot On Ball With Band V·45 | 1 | 15 |
| Ball Push Ups Ball On Ground V·03 | 3 | 10 |
| Push-Up V·10 | 3 | 10 |
| Prone Iso Abs On Knees V·04 | 3 | 15 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 415 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 3 | 12 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 4 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 4 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 570 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 3 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 12 |
| Standing Shrugs With Band V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 30 |
| Barrel Throws with Band V·01 | 4 | 8 |
| Band Reverse-Grip Chest Press V·65 | 4 | 12 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 501 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 3 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 3 | 8 |
| Sumo Squat With Band V·31 | 4 | 8 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 4 | 10 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 4 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 4 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 271 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 20 |
| Ball Squat With Band V·16 | 4 | 10 |
| Static Side Lunges With Band V·05 | 4 | 12 |
| One Legged Squat With Foot On Ball With Band V·45 | 2 | 15 |
| Ball Push Ups Ball On Ground V·03 | 3 | 12 |
| Push-Up V·10 | 2 | 10 |
| Prone Iso Abs On Knees V·04 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 429 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Standing One Leg Shoulder Press With Band Both Arms V·78 | 4 | 10 |
| Standing Side Raise With Band Alternating Arms V·62 | 4 | 8 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 4 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Bands Upright Row V·03 | 2 | 20 |
| Band Bent-Over Rear Delt Raise V·62 | 3 | 8 |
| Jump Rope V·01 | 3 | 20 |
| Seated On Ball High Bicep Curls Both Arms V·09 | 4 | 15 |
| Standing Kickbacks Both Arms With Band V·08 | 4 | 12 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 509 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Kneeling Lat Pulldown V·09 | 4 | 20 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 2 | 15 |
| Standing Shrugs With Band V·01 | 3 | 25 |
| Jump in Place V·01 | 3 | 10 |
| Barrel Throws with Band V·01 | 2 | 20 |
| Band Reverse-Grip Chest Press V·65 | 4 | 15 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 10 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 460 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Front Ball Squat With Band V·12 | 4 | 15 |
| Adductor Side Steps V·05 | 3 | 10 |
| Jump in Place V·01 | 2 | 15 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Standing One Leg Full Range Lateral Raise With Band Both Arms V·51 | 4 | 8 |
| Seated Shoulder Press On Ball With Band One Arm V·14 | 2 | 20 |
| Laying on Ball Abdominal Crunches Hands by Head With Band V·21 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 303 REPS |