3 Day Westside for Athletes

WEEK 1
Day 1

Warmup * TKE 2x25 per knee // 40-60# DB Free Squat 2x15 // Light DB straight leg rdl 2x25 // 45
degree hypers 2x25 // Groiners and Clamshells 2x15

1- Low Box Reverse Band Squats 3 RM * Don't go a true 3rm do something that really sucks but you can
still walk away from.
2- Reps w/ the same set up 3x8-10 (40-50% of what you got for 3)
3- Single Arm DB Row 3x8-10 then 1/ fail
4-Heavy DB Crunch 100 total
5- Sumo Stance 45 Degree Back Hyper w/ weight 4x15
6 Banded Groiners / Clamshells 4x25 Super set with 100 banded hamstring curls
7- Seated Box Jumps w/w 5x5
8- Foam Roll / Stretch 10 Minute Minimum

Day 2 -
Warm-up - DB Bench 4x15 ( 1st set flat, 2nd set 1 click incline, 3rd set up another click, 4th up another
click) Y + T Raise 2x15 / Banded face pulls 2x15

1- 2 board vs 3 chain 3rm

2- Same Set Up Close Grip Reps 3x8-10 w/ 50-60 % of what you just did for 3
3-Seated Row 4x12
4-DB Incline 3x10-12
5- Baned Tricep Pushdowns 4x25 Superset 4x25 Banded hammer curls FAST AS YOU CAN
6- Banded Crunch 75 left 75 right 75 middle
7- Y&T Raise 2x20 each letter // mini band pull aparts 3x25
8- FR/STR 10 Minute Min.

Day 3 -

Warm up * TKE 2x25 per knee // 40-60# DB Free Squat 2x15 // Light DB straight leg rdl 2x25 // 45
degree hypers 2x25

1- Speed Box Squats 9x2 VS Chains w/ 40 % of your squat max

2- Sumo Speed Pulls VS Mini Bands 8x3 w/ 50% of pull max
3- Heavy Lower Abs 50 total // Rotational Abs 50 total
4- Single Leg Banded Hamstring Curls x 150 total
5- Face Pulls 4x15
6- DB clean and press 4x15 fast
7- Banded Groiners / Clamshells 3x25 Each
8- Seated Box Jumps w/w 5x5 * film a setup as Monday
WEEK 2 Day 1

Warmup * TKE 2x25 per knee // 40-60# DB Free Squat 2x15 // Light DB straight leg rdl 2x25 // 45
degree hypers 2x25 // Groiners and Clamshells 2x15

1- 4" deficit conventional 1 rm

2- Reps w/ the same set up 3x8-10 (40-50% of what you got for 1)
3- Trap Bar Shrugs 150 total
4-GHR rotational abs100 total
5- Sumo Stance Sand Bag GM 4x15
6 Banded Groiners / Clamshells 4x25 Super set with 100 banded hamstring curls
7- Seated Box Jumps w/w 8x5
8- Foam Roll / Stretch 10 Minute Minimum

Day 2 -
Warm-up - DB Bench 4x15 ( 1st set flat, 2nd set 1 click incline, 3rd set up another click, 4th up another
click) Y + T Raise 2x15 / Banded face pulls 2x15

1- Fat Bar Incline 3 rm

2- Same Set Up Close Grip Reps 3x8-10 w/ 50-60 % of what you just did for 3
3-Seated Rope Pulldown 4x8-10
4- Barbell Hang clean and press 3x8-10
5- DB JM press Superset 4x25 Straight Bar Curls
6- Cable Crunch 75 left 75 right 75 middle
7- Y&T Raise 2x20 each letter // mini band pull aparts 3x25
8- FR/STR 10 Minute Min.

Day 3 -

Warm up * TKE 2x25 per knee // 40-60# DB Free Squat 2x15 // Light DB straight leg rdl 2x25 // 45
degree hypers 2x25

1- Speed Box Squats 9x2 VS Chains w/ 40 % of your squat max

2- Sumo Speed Pulls VS Mini Bands 8x3 w/ 50% of pull max
3- Heavy Lower Abs 50 total // Rotational Abs 50 total
4- SSB Step Out Good Mornings 3x15 per leg
5- Wide Grip Lat Pull Down 4x15
6- Cable upright row 4x15
7- Groiners and clamshells 100 each
8- fr str banded mobility