BALL & BAND ADVANCED MUSCLE PERFORMANCE, MONTH 7
4 WEEKs16 DAYs127 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Lifts on Ground V·06 | 5 | 25 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 6 | 30 |
| Ball Push Ups Feet Elevated V·04 | 3 | 15 |
| Incline Chest Flys With Band And Ball Alternating Arms V·11 | 3 | 8 |
| Laying On Back On Ball Shoulder Press Alternating Arms V·80 | 4 | 12 |
| Standing Shoulder Press With Band One Arm V·23 | 3 | 10 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 4 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 500 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Passes On Ground V·01 | 4 | 20 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 3 | 60 |
| Prone Cobras On Ground Without Band One Arm V·03 | 3 | 20 |
| Laying On Back On Ball Lat Pulldowns With Band Alternating Arms V·39 | 5 | 10 |
| Adductor Side Steps V·05 | 4 | 15 |
| Jumping Lunge V·03 | 3 | 12 |
| Jump Squat V·02 | 2 | 15 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms V·61 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 532 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Roundhouse Elbow V·01 | 5 | 20 |
| Prone Iso Abs On Ball V·01 | 4 | 30 |
| Standard Grip Pushups Feet On Ball V·02 | 4 | 12 |
| Incline Chest Press With Band And Ball One Arm V·45 | 3 | 8 |
| Laying Prone On Ball One Leg Full Range Lateral Raise With Band Alternating Arms V·07 | 3 | 12 |
| Seated Front Raise On Ball With Band Both Arms V·12 | 2 | 10 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 3 | 10 |
| Close-Grip Push-Up V·05 | 4 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 28 | 418 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Elevated Twisting Crunch With Band V·04 | 5 | 25 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 30 |
| Band Low Row V·57 | 4 | 8 |
| Standing Squat With Band V·15 | 4 | 15 |
| Alternating Front Lunge with Band attached in Front V·01 | 4 | 10 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 2 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 22 | 367 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 5 | 30 |
| Leg Lifts on Ground V·06 | 4 | 25 |
| Ball Push Ups Feet Elevated One Leg V·06 | 5 | 8 |
| Standing Chest Press With Band Alternating Arms V·64 | 4 | 20 |
| Standing One Leg Shoulder Press Alternating Arms V·77 | 3 | 12 |
| Laying On Back On Ball One Leg Full Range Lateral Raise With Band Both Arms V·72 | 2 | 8 |
| Laying Prone On Ball Tricep Extension With Band Both Arms V·03 | 4 | 12 |
| Seated On Ball Both Legs Over Head Tricep Extension Alternating Arms V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 494 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Ups V·01 | 5 | 20 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 4 | 30 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 2 | 15 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 5 | 10 |
| Sumo Squat With Band V·31 | 6 | 10 |
| Jumping Lunge V·03 | 3 | 10 |
| Laying on Back On Ball Bicep Curl With Band One Arm V·55 | 4 | 12 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 2 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 458 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 3 | 30 |
| Elevated Twisting Crunch With Band V·04 | 4 | 20 |
| Incline Chest Flys With Band And Ball Alternating Arms V·11 | 5 | 10 |
| Chest Flys With Band And Ball One Arm V·14 | 3 | 10 |
| Close-Grip Push-Up V·05 | 5 | 8 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 4 | 12 |
| Laying Prone On Ball Shoulder Press Alternating Arms V·68 | 2 | 12 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 4 | 12 |
| Standing One Leg Over Head Tricep Extension Both Arms V·23 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 33 | 446 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 2 | 40 |
| Leg Lifts on Ground V·06 | 5 | 15 |
| Prone Cobras On Ball With Band Both Arms V·15 | 4 | 20 |
| Seated On Ball One Leg Close Grip High Rows With Band Both Arms V·71 | 3 | 8 |
| Alternating Side Lunge V·04 | 4 | 10 |
| Ball Squat With Band V·16 | 3 | 10 |
| Static Lunge With Band V·06 | 3 | 10 |
| Standing One Leg High Bicep Curls Both Arms V·20 | 3 | 10 |
| Band Curl V·03 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 413 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Leg Lifts on Ground V·06 | 4 | 30 |
| Laying on Ball Abdominal Crunches Feet on Wall With a Twist V·14 | 4 | 40 |
| Ball Push Ups Feet Elevated V·04 | 4 | 10 |
| Incline Chest Flys With Band And Ball Alternating Arms V·11 | 2 | 12 |
| Incline Chest Flys With Band And Ball Alternating Arms V·11 | 4 | 12 |
| Laying On Back On Ball Shoulder Press Alternating Arms V·80 | 2 | 8 |
| Standing Shoulder Press With Band One Arm V·23 | 4 | 8 |
| Standing Both Legs Over Head Tricep Extension Both Arms V·10 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 470 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ball Passes On Ground V·01 | 3 | 30 |
| Prone Iso Abs Feet On Ground Arms On Ball V·02 | 4 | 45 |
| Prone Cobras On Ground Without Band One Arm V·03 | 2 | 25 |
| Laying On Back On Ball Lat Pulldowns With Band Alternating Arms V·39 | 3 | 12 |
| Adductor Side Steps V·05 | 4 | 20 |
| Jumping Lunge V·03 | 4 | 12 |
| Jump Squat V·02 | 3 | 10 |
| Laying on Back On Ball One Leg Bicep Curl With Band Both Arms V·61 | 4 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 546 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Band Roundhouse Elbow V·01 | 3 | 25 |
| Prone Iso Abs On Ball V·01 | 5 | 40 |
| Standard Grip Pushups Feet On Ball V·02 | 3 | 15 |
| Incline Chest Press With Band And Ball One Arm V·45 | 4 | 10 |
| Laying Prone On Ball One Leg Full Range Lateral Raise With Band Alternating Arms V·07 | 3 | 12 |
| Seated Front Raise On Ball With Band Both Arms V·12 | 2 | 15 |
| Laying On Back On Ball Tricep Extension With Band Alternating Arms V·02 | 3 | 8 |
| Close-Grip Push-Up V·05 | 4 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 490 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Elevated Twisting Crunch With Band V·04 | 4 | 30 |
| Laying on Ground Abdominal Crunches Hand Straight Up with Band V·01 | 3 | 25 |
| Band Low Row V·57 | 3 | 12 |
| Standing Squat With Band V·15 | 6 | 8 |
| Alternating Front Lunge with Band attached in Front V·01 | 2 | 15 |
| Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 21 | 333 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 4 | 30 |
| Leg Lifts on Ground V·06 | 5 | 20 |
| Ball Push Ups Feet Elevated One Leg V·06 | 2 | 15 |
| Standing Chest Press With Band Alternating Arms V·64 | 3 | 15 |
| Standing One Leg Shoulder Press Alternating Arms V·77 | 4 | 8 |
| Laying On Back On Ball One Leg Full Range Lateral Raise With Band Both Arms V·72 | 2 | 12 |
| Laying Prone On Ball Tricep Extension With Band Both Arms V·03 | 3 | 8 |
| Seated On Ball Both Legs Over Head Tricep Extension Alternating Arms V·02 | 2 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 405 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| V-Ups V·01 | 2 | 30 |
| Laying on Ground Abdominal Crunches with a Twist V·05 | 5 | 20 |
| Standing Close Grip Low Rows With Band Both Arms V·88 | 3 | 8 |
| Seated On Ball Lat Pulldowns With Band One Arm V·16 | 3 | 12 |
| Sumo Squat With Band V·31 | 3 | 12 |
| Jumping Lunge V·03 | 2 | 15 |
| Laying on Back On Ball Bicep Curl With Band One Arm V·55 | 4 | 8 |
| Seated On Ball Bicep Curl With Band Both Arms In Front V·20 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 25 | 348 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Prone Iso Abs One Leg On Ground Arms On Ball V·05 | 2 | 45 |
| Elevated Twisting Crunch With Band V·04 | 4 | 25 |
| Incline Chest Flys With Band And Ball Alternating Arms V·11 | 4 | 12 |
| Chest Flys With Band And Ball One Arm V·14 | 3 | 12 |
| Close-Grip Push-Up V·05 | 3 | 15 |
| Standing One Leg Front Raise With Band Both Arms V·50 | 3 | 8 |
| Laying Prone On Ball Shoulder Press Alternating Arms V·68 | 4 | 8 |
| Standing One Leg Tricep Extension With Band Both Arms V·23 | 3 | 10 |
| Standing One Leg Over Head Tricep Extension Both Arms V·23 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 429 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Laying on Ground Abdominal Crunches Hands by Head V·01 | 3 | 30 |
| Leg Lifts on Ground V·06 | 2 | 25 |
| Prone Cobras On Ball With Band Both Arms V·15 | 3 | 15 |
| Seated On Ball One Leg Close Grip High Rows With Band Both Arms V·71 | 4 | 15 |
| Alternating Side Lunge V·04 | 3 | 20 |
| Alternating Side Lunge V·04 | 4 | 8 |
| Static Lunge With Band V·06 | 4 | 12 |
| Standing One Leg High Bicep Curls Both Arms V·20 | 5 | 15 |
| Band Curl V·03 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 31 | 484 REPS |