BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 15
4 WEEKs16 DAYs127 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Adductor Side Steps V·05 | 4 | 10 |
| Standing Squat With Band V·15 | 4 | 15 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 4 | 20 |
| Standing Kickbacks One Arm With Band V·01 | 4 | 20 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 4 | 10 |
| Jumping Lunge V·03 | 3 | 10 |
| V-Ups V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 570 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 15 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 12 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 12 |
| Ball Push Ups Ball On Ground V·03 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 528 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 4 | 20 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 4 | 15 |
| Jump in Place V·01 | 3 | 10 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 495 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 15 |
| Band Front Squat V·09 | 3 | 12 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 15 |
| Band Curl V·03 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 15 |
| V-Ups V·01 | 4 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 406 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Adductor Side Steps V·05 | 2 | 20 |
| Standing Squat With Band V·15 | 3 | 10 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 3 | 15 |
| Standing Kickbacks One Arm With Band V·01 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 10 |
| Jumping Lunge V·03 | 3 | 8 |
| V-Ups V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 349 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 10 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 10 |
| Barrel Throws with Band V·01 | 2 | 12 |
| Standing Shoulder Press Alternating Arms V·24 | 2 | 15 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 8 |
| Ball Push Ups Ball On Ground V·03 | 3 | 12 |
| Jump Rope V·01 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 3 | 8 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 15 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 19 | 369 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 12 |
| Band Front Squat V·09 | 3 | 15 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 12 |
| Band Curl V·03 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 6 |
| V-Ups V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 330 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Adductor Side Steps V·05 | 3 | 12 |
| Standing Squat With Band V·15 | 3 | 15 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 3 | 10 |
| Standing Kickbacks One Arm With Band V·01 | 2 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 6 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 12 |
| Jumping Lunge V·03 | 2 | 12 |
| V-Ups V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 339 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 8 |
| Band One-Arm Standing Incline Flye V·37 | 2 | 15 |
| Barrel Throws with Band V·01 | 3 | 15 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 12 |
| Standing Side Raise With Band Alternating Arms V·62 | 3 | 10 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Jump Rope V·01 | 1 | 30 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 399 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 3 | 12 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 10 |
| Jump in Place V·01 | 2 | 30 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 366 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 8 |
| Band Front Squat V·09 | 3 | 8 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 8 |
| Band Curl V·03 | 3 | 10 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 8 |
| V-Ups V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 261 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Adductor Side Steps V·05 | 2 | 15 |
| Standing Squat With Band V·15 | 2 | 10 |
| Standing One Leg Bicep Curl With Band Both Arms V·40 | 3 | 12 |
| Standing Kickbacks One Arm With Band V·01 | 3 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 3 | 8 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 6 |
| Jumping Lunge V·03 | 3 | 15 |
| V-Ups V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 323 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Push-Up V·10 | 3 | 12 |
| Band One-Arm Standing Incline Flye V·37 | 3 | 15 |
| Barrel Throws with Band V·01 | 3 | 10 |
| Standing Shoulder Press Alternating Arms V·24 | 3 | 15 |
| Ball Push Ups Ball On Ground V·03 | 3 | 8 |
| Jump Rope V·01 | 1 | 25 |
| Laying on Ball Abdominal Crunches Hands by Head V·17 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 370 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 1 | 30 |
| Prone Cobras On Ball With Band Both Arms V·15 | 2 | 15 |
| Standing Overhead Pulldowns With Band Both Arms V·01 | 3 | 15 |
| Jump in Place V·01 | 3 | 30 |
| Jump Rope V·01 | 3 | 30 |
| Standing Wide Grip High Rows With Band Alternating Arms V·79 | 3 | 15 |
| Laying on Ground Abdominal Crunches Hands Straight Up V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 405 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Jump Squat V·02 | 3 | 15 |
| Band Front Squat V·09 | 3 | 6 |
| Standing Triceps Extension With Band Alternating Arms V·16 | 3 | 10 |
| Band Curl V·03 | 3 | 15 |
| Laying On Ground Feet On Ball Leg Curl Both Legs V·11 | 3 | 6 |
| V-Ups V·01 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 291 REPS |