BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 4
4 WEEKs16 DAYs140 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Band One-Arm Standing Flye V·34 | 4 | 8 |
| Ball Push Ups Feet Elevated V·04 | 4 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 4 | 12 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 2 | 15 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 3 | 12 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 5 | 8 |
| Close-Grip Push-Up – Feet On Ball V·10 | 3 | 12 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 4 | 60 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 712 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 15 |
| Static Lunge With Bands V·06 | 4 | 10 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 3 | 8 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 4 | 10 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 3 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 425 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 4 | 30 |
| Band One-Arm Standing Flye V·34 | 3 | 10 |
| Ball Push Ups Feet Elevated V·04 | 3 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 5 | 8 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 2 | 15 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 3 | 20 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 5 | 12 |
| Close-Grip Push-Up – Feet On Ball V·10 | 1 | 15 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 2 | 60 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 32 | 585 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 3 | 20 |
| Static Lunge With Bands V·06 | 4 | 10 |
| Front Ball Squat With Band V·12 | 5 | 12 |
| Standing Bicep Curl With Band One Arm V·01 | 2 | 10 |
| Band Kneeling Lat Pulldown V·09 | 4 | 10 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 4 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 5 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 439 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 8 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 10 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 4 | 10 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 15 |
| Wide Grip Push Ups Feet On Ball V·12 | 5 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 3 | 12 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 4 | 12 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 425 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 4 | 25 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Walking Lunge V·06 | 3 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 4 | 12 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 5 | 10 |
| Close-Grip Push-Up V·05 | 3 | 8 |
| Prone Iso Abs On Ball V·01 | 3 | 30 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 492 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 50 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 8 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 20 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 4 | 10 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 12 |
| Wide Grip Push Ups Feet On Ball V·12 | 3 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 3 | 15 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 4 | 20 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 5 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 491 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 5 | 10 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Walking Lunge V·06 | 4 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 4 | 15 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 4 | 8 |
| Close-Grip Push-Up V·05 | 5 | 15 |
| Prone Iso Abs On Ball V·01 | 2 | 45 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 487 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 45 |
| Band One-Arm Standing Flye V·34 | 4 | 10 |
| Ball Push Ups Feet Elevated V·04 | 6 | 8 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 3 | 15 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 3 | 10 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 5 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 2 | 8 |
| Close-Grip Push-Up – Feet On Ball V·10 | 1 | 12 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 4 | 25 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 4 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 34 | 551 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 12 |
| Static Lunge With Bands V·06 | 6 | 8 |
| Front Ball Squat With Band V·12 | 3 | 20 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 10 |
| Band Kneeling Lat Pulldown V·09 | 2 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 3 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 2 | 45 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 2 | 40 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 410 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 2 | 45 |
| Band One-Arm Standing Flye V·34 | 2 | 15 |
| Ball Push Ups Feet Elevated V·04 | 4 | 10 |
| Seated Shoulder Press On Ball With Band Alternating Arms V·15 | 3 | 8 |
| Standing Full Range Lateral Raise With Band One Arm V·34 | 3 | 10 |
| Laying On Back On Ball One Leg Tricep Extension With Band Both Arms V·29 | 4 | 10 |
| Seated On Ball Both Legs Over Head Tricep Extension Both Arms V·03 | 3 | 15 |
| Close-Grip Push-Up – Feet On Ball V·10 | 4 | 8 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 2 | 45 |
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 2 | 50 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 521 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jumping Lunge V·03 | 4 | 15 |
| Static Lunge With Bands V·06 | 3 | 8 |
| Front Ball Squat With Band V·12 | 5 | 10 |
| Standing Bicep Curl With Band One Arm V·01 | 3 | 12 |
| Band Kneeling Lat Pulldown V·09 | 4 | 15 |
| Standing Close Grip Low Rows With Band Alternating Arms V·87 | 2 | 8 |
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 4 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 2 | 25 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 416 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 4 | 25 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 3 | 15 |
| Prone Cobras On Ground With Band Both Arms V·08 | 4 | 12 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 3 | 15 |
| Standard Grip Pushups Feet On Ball V·02 | 2 | 20 |
| Wide Grip Push Ups Feet On Ball V·12 | 3 | 10 |
| Standing Chest Fly With Band Both Arms V·36 | 1 | 15 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 5 | 10 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 409 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 6 | 10 |
| Front Ball Squat With Band V·12 | 5 | 10 |
| Walking Lunge V·06 | 2 | 15 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 3 | 8 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 4 | 12 |
| Close-Grip Push-Up V·05 | 2 | 15 |
| Prone Iso Abs On Ball V·01 | 5 | 10 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 328 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Rope V·01 | 3 | 30 |
| Standing Close Grip High Rows With Band Both Arms V·83 | 5 | 10 |
| Prone Cobras On Ground With Band Both Arms V·08 | 2 | 20 |
| Kneeling Lat Pulldowns With Band One Arm V·07 | 2 | 25 |
| Standard Grip Pushups Feet On Ball V·02 | 4 | 10 |
| Wide Grip Push Ups Feet On Ball V·12 | 5 | 12 |
| Standing Chest Fly With Band Both Arms V·36 | 4 | 12 |
| Laying On Back On Ball Shoulder Press With Band Both Arms V·81 | 2 | 12 |
| Laying Prone On Ball Side Raise With Band One Arm V·09 | 3 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 447 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Jump Squat V·02 | 2 | 20 |
| Front Ball Squat With Band V·12 | 5 | 15 |
| Walking Lunge V·06 | 4 | 10 |
| Laying Prone On Ball Bicep Curl With Band Both Arms V·51 | 4 | 10 |
| Laying On Back On Ball Tricep Extension With Band One Arm V·01 | 4 | 10 |
| Close-Grip Push-Up V·05 | 4 | 8 |
| Prone Iso Abs On Ball V·01 | 3 | 12 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 30 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 393 REPS |